38 High Protein Breakfast Ideas without Protein Powder (2024)

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Start your day on the right foot without using any supplement to give you that much needed nutritional boost with these high protein breakfasts without protein powder.

38 High Protein Breakfast Ideas without Protein Powder (1)

Waking up isn’t everyone’s favourite activity. Don’t know about you guys, but there’s nothing I enjoy more than getting some rest, and that includes sleep.

What I don’t enjoy is how I feel after I’ve woken up and how long the sleep inertia drags on for, that’s why I always try to get over it as quickly as I can.

One way I combat that feeling is by treating myself to an energizing meal.

Jump to

  • Breakfasts with bread
  • Pancakes and omelettes
  • Breakfast bowls
  • Baked breakfast treats
  • Assorted breakfasts
  • FAQs

After all, nothing gets people going better than the prospect of a great breakfast and nothing spells “great breakfast” like a protein-filled one.

Take it from me; fatigue can be overwhelming and sometimes make us a little lazy.

Exactly why it can be a bit tempting to just throw some protein powder into a glass of water and gulp down the concoction just for the sake of it, but it doesn’t have to be that way and this post will show you why.

Here below is a compilation of some of the most nourishing, easy and quick high protein breakfast recipes that:

  • are ready in 30 minutes or less,
  • contain at least 15g of the nutrient per serving
  • no more than 450kcal in a portion
  • and, most importantly, none of that bland unsavoury protein powder.

So throw away the scoop and get a load of these 38 high protein breakfasts without protein powder

High protein meals are great options for a variety of reasons and these fortified breakfasts are filled with all sorts of vegetarian-friendly sources of the nutrient.

But why stop at the early hours when you could be reaping the benefits of high protein meals all day long?

That’s right, with our weekly vegetarian high protein meal plans, you’ll be getting an endless variety of recipe ideas for breakfast, lunch, dinner, snacks and even desserts!

So check them out to start getting all kinds of protein filled goodness today.

But, before you do, take a look at the tantalising list of high-protein breakfast ideas we’ve got for you!

Breakfasts with bread

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Post Workout Sandwich

Check out the recipe here

4.78 from 44 votes

Protein: 19g

Calories: 374kcal

Ready in:10 minutes minutes

Recipe by: Hurry The Food Up

Bonus: add a dash of chilli flakes to this sandwich to give it some oomph

Looking for the perfect sandwich to hit your nutritional post-run needs? Try my Mediterranean healthy fitness sandwich!

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The Best Vegan Tofu Scramble Recipe for Breakfast

Check out the recipe here

5 from 4 votes

Protein: 23g

Calories: 367kcal

Ready in:10 minutes minutes

Bonus: you can add more bell peppers and other veggies of your choice to make this more wholesome

Tofu, spices and veggies combine to make the ultimate vegan breakfast, a tofu scramble, in this vegan-friendly take on the classic.

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Scrambled Eggs with Cream Cheese

Check out the recipe here

5 from 5 votes

Protein: 23g

Calories: 361kcal

Ready in:15 minutes minutes

Recipe by: Abril Macías

Bonus: the fluffiest and tastiest scrambled eggs recipe you’ll ever see

Level up your scrambled eggs with cream cheese, an easy way to pile on extra protein in a classic dish. A killer breakfast!

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Smooching Mushrooms on Toast

Check out the recipe here

4.74 from 23 votes

Protein: 20g

Calories: 409kcal

Ready in:12 minutes minutes

Bonus: a sweet and savoury breakfast, perfect for a high-protein diet

Our delicious vegan take on the trendiest cafe food of the moment, Mushrooms on Toast. It’s perfect for everything from a savory breakfast to a light dinner.

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Scrambled Eggs with Cheese

Check out the recipe here

4.64 from 109 votes

Protein: 22g

Calories: 327kcal

Ready in:5 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: reduce the amount of cheese and butter in this if you’re on a low fat diet

Make the best scrambled eggs you’ve ever had with our quick & easy but simple to follow recipe – so good you’ll never look elsewhere again!

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Great British Eggy Bread

Check out the recipe here

4.28 from 11 votes

Protein: 21g

Calories: 367kcal

Ready in:10 minutes minutes

Recipe by: Hurry The Food Up

Bonus: smear some marmite on the bread before soaking it in the egg

A Quick Eggy Bread Recipe. Simple but satisfying, and so very tasty. Ready in just a few minutes – why wait longer for a delicious and healthy breakfast?

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Vegetarian Baked Beans

Check out the recipe here

4.77 from 13 votes

Protein: 20g

Calories: 355kcal

Ready in:15 minutes minutes

Recipe by: Hurry The Food Up

Bonus: have with some wholegrain toast bread

Vegetarian Baked Beans. Thick and full flavoured with a moreish tang. Low in calories, ready in 15 minutes and just as good as the ‘original’ from Heinz!

38 High Protein Breakfast Ideas without Protein Powder (9)

Eggs On Toast With Feta and Tomatoes

Check out the recipe here

Protein: 27.4g
Calories: 354kcal
Ready in: 17 mins
Recipe by: CookedAndLoved
Bonus: use the kind of bread for this protein-rich breakfast that’ll fit right into your diet

Try this nutritious and tasty breakfast meal of boiled jammy eggs on toast with feta, tomatoes and dill (then try all our other amazing egg breakfast recipes!). You can make it with regular sourdough, low-carb bread, gluten-free or grain-free options. This recipe is for a single serving but you can easily double the ingredients.

Pancakes and omelettes

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Easy Tomato Omelette

Check out the recipe here

4.73 from 44 votes

Protein: 21g

Calories: 304kcal

Ready in:10 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: a light and easy-to-make morning boost for a stressful day

Looking for a healthy high protein lunch or breakfast? This tomato omelette is just the trick – 20g protein per serving!

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Silken Tofu Omelette with Eggs

Check out the recipe here

5 from 1 vote

Protein: 15g

Calories: 257kcal

Ready in:22 minutes minutes

Recipe by: Abril Macías

Bonus: this recipe uses olive oil, but you can use any vegetable oil you please

Looking to up your protein intake? Try this high protein, low fat silken tofu omelette with eggs – the perfect healthy breakfast and lunch (for another low fat breakfast option, try our low fat french toast!)!

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Best Easy Omelette Recipe

Check out the recipe here

4.37 from 11 votes

Protein: 17g

Calories: 220kcal

Ready in:7 minutes minutes

Recipe by: Hurry The Food Up

Bonus: add some cheddar to this for a cheesy omelette

Searching for the perfect omelette? This protein packed, easy omelette recipe has got your back!

High-Protein Lentil Pancakes

Check out the recipe here

4.88 from 8 votes

Protein: 18g

Calories: 351kcal

Ready in:15 minutes minutes

Recipe by: Abril Macías

Bonus: you can freeze and reheat these healthy pancakes in an oven for another day

There is no time for chit-chat when fluffy lentil pancakes are to be cooked. Just follow a few deliciously easy steps and you’ll have a batch ready in no time.

Try them out now!

5 from 1 vote

Prep Time:5 minutes minutes

Cook Time:10 minutes minutes

Total Time:15 minutes minutes

Servings:2 (2 small pancakes per serving)

Calories:351kcal

Author: Abril Macías

Ingredients

Instructions

  • Blend the egg, water, vanilla extract, banana, lentils, whole grain flour, baking powder, sugar and salt until you have a thick hom*ogeneous batter. Some lentil streaks will be visible, but don’t worry, they won’t be noticeable when the pancakes are cooked.

    1 egg, 2 tbsp water, 1 tsp vanilla extract, 1 medium banana, ½ cup lentils, cooked, ½ cup wholegrain flour, 1 ½ tsp baking powder, 1 tsp sugar, ½ tsp salt

  • Heat the butter in a non-stick pan and turn the heat to low-medium. Make 4 small pancakes or 2 medium ones.

    Cover with a lid if you have. Cook until the top of the pancake appears to be dry, then turn and cook until the bottom of the pancake has browned. Repeat with the rest of the batter.

    1 tsp butter

  • Serve lentil banana pancakes with strawberries, maple syrup and low fat greek yogurt as toppings.

    ½ cup strawberries, 2 tsp maple syrup, ½ cup Greek Yogurt

NOTES

  • Be careful of not over blending the batter, this will activate the gluten and the pancakes won’t be as fluffy and soft. To facilitate the process add the liquid ingredients first to the blender.
  • These are great frozen and reheated in the oven. So for people who want a quick breakfast or snack you just have to make a few batches, freeze and reheat whenever you want.
  • The pancakes are great on their own, so for people who want to cut more calories I recommend skipping the maple syrup. Do not skip the yogurt though, because it adds good protein.
  • Using 1/4 cup flour and 1/4 oats instead of ½ cup flour is very good as well. Resulting in less calories but also slightly less protein.

Love this recipe? We have more:

Berry Bonanza Raspberry Low Calorie Pancakes

How humanity was saved Lentil Patties (Vegetarian, High-Protein)

No More Mopey Mornings! Chia Breakfast Pudding

Just 2 ingredients and 25 mins Healthy Oatmeal Banana Cookies

Not just for Athletes! Vegan IRONMAN Oatmeal

Nutrition

Nutrition Facts

38 High Protein Breakfast Ideas Without Protein Powder

Amount per Serving

Calories

351

% Daily Value*

Fat

7

g

11

%

Saturated Fat

3

g

19

%

Trans Fat

0.1

g

Polyunsaturated Fat

1

g

Monounsaturated Fat

1

g

Cholesterol

90

mg

30

%

Sodium

659

mg

29

%

Potassium

911

mg

26

%

Carbohydrates

59

g

20

%

Fiber

9

g

38

%

Sugar

19

g

21

%

Protein

18

g

36

%

Vitamin A

263

IU

5

%

Vitamin C

27

mg

33

%

Calcium

246

mg

25

%

Iron

4

mg

22

%

* Percent Daily Values are based on a 2000 calorie diet.

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Chickpea Pancakes with Caramelized Onions and Feta

Check out the recipe here

4.85 from 19 votes

Protein: 23g

Calories: 441kcal

Ready in:25 minutes minutes

Recipe by: Hauke

Bonus: a savoury pancake recipe you can try with a red onion

These easy chickpea pancakes are sweet and salty, and absolutely delicious. Be warned, breakfasts will never be the same again!

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No Fuss Coconut Flour Pancakes

Check out the recipe here

4.80 from 10 votes

Protein: 20g

Calories: 382kcal

Ready in:20 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: use any other kind of gluten-free milk besides soy for this

Proper tasty, easy to make Coconut Flour Pancakes. One serving boasts 20g of protein on just 400 calories. They’re gluten-free and Paleo friendly too!

38 High Protein Breakfast Ideas without Protein Powder (16)

Cottage Cheese Pancakes

Check out the recipe here

Protein: 15g
Calories: 183kcal
Ready in: 10 mins
Recipe by: CinnamonAndKale
Bonus: naturally gluten-free and filled with plenty of protein

The pancakes are deliciously light and fluffy, and work well for both sweet and savoury toppings. They are an ideal healthy breakfast, which will keep you feeling full for hours.

38 High Protein Breakfast Ideas without Protein Powder (17)

Asparagus Omelette with Ricotta

Check out the recipe here

Protein: 21g
Calories: 369kcal
Ready in: 15 mins
Recipe by: YummyAddiction
Bonus: a healthy high protein breakfast made from simple ingredients

This asparagus and ricotta omelette makes a delicious and nutritious breakfast or brunch. It’s really easy to make and is ready in just 15 minutes!

Breakfast bowls

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Creamy Polenta With Mushrooms

Check out the recipe here

5 from 5 votes

Protein: 20g

Calories: 416kcal

Ready in:22 minutes minutes

Recipe by: Abril Macías

Bonus: top with extra mushrooms and jammy eggs for a greater protein boost

Enjoy a taste of the Med with our creamy mushroom and sundried tomato polenta – total perfection!

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Swiss Bircher Muesli

Check out the recipe here

5 from 5 votes

Protein: 16g

Calories: 379kcal

Ready in:10 minutes minutes

Recipe by: Abril Macías

Bonus: try this recipe out with almond milk, coconut milk or soy milk

Ever heard how powerful a good oat breakfast can be? Try our Swiss Bircher muesli recipe – super easy and yummy!

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Yogurt Breakfast with Raspberry Compote

Check out the recipe here

4.50 from 6 votes

Protein: 22g

Calories: 324kcal

Ready in:18 minutes minutes

Recipe by: Abril Macías

Bonus: a sweet and slightly tart high protein breakfast

Looking for a healthy way to start the day? Raspberry compote yogurt breakfast – 21g protein & just 324 kcal per serving!

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Vegan Noatmeal Recipe (Fruity Quinoa Porridge)

Check out the recipe here

5 from 3 votes

Protein: 19g

Calories: 418kcal

Ready in:18 minutes minutes

Recipe by: Abril Macías

Bonus: an ultra easy and quick plant-based breakfast

After a high-protein alternative to traditional oatmeal? This vegan noatmeal recipe has 19g protein serving! Try it now!

38 High Protein Breakfast Ideas without Protein Powder (22)

Creamy Banana Porridge

Check out the recipe here

Protein: 19g
Calories: 438kcal
Ready in: 8 mins
Recipe by: SomebodyFeedSeb
Bonus: drizzle some honey or maple syrup over the bowl of porridge for some extra sweetness

Filling, naturally sweetened with ripe bananas, and with the extra texture of toasted almonds, this is a simple recipe that only takes minutes to make when you are in a rush to get out the door!

Baked breakfast treats

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Healthy Protein Baked Oats

Check out the recipe here

5 from 5 votes

Protein: 19g

Calories: 409kcal

Ready in:40 minutes minutes

Recipe by: Abril Macías

Bonus: use any berry of your choice for this protein-packed breakfast. Ready in 40 but only 10 minutes worth of prep time!

A healthy high-protein version of those famous Tiktok baked oats. They’ll fill you up and keep you smiling until lunch!

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Bread Pudding Breakfast

Check out the recipe here

5 from 7 votes

Protein: 21g

Calories: 414kcal

Ready in:20 minutes minutes

Recipe by: Abril Macías

Bonus: an easy high protein breakfast that can double as a dessert!

Looking for a new breakfast treat? Try our bread pudding breakfast – a healthy, high protein take on the classic dessert!

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Low Carb Breakfast Egg Muffins (25 Minutes, Vegetarian)

Check out the recipe here

4.60 from 146 votes

Protein: 17g

Calories: 219kcal

Ready in:25 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: you can use either hot sauce or some curry to give this easy breakfast more flavour

Looking for a high-protein, low-carb breakfast? Try these breakfast egg muffins – 1 recipe, 4 amazing flavours!

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Smoked Tofu Breakfast Egg Muffins

Check out the recipe here

4.82 from 54 votes

Protein: 22g

Calories: 298kcal

Ready in:30 minutes minutes

Bonus: can’t find smoked tofu? Use regular tofu but smoked cheddar instead!

Boasting 22 grams of protein per serving and a taste like the beautiful French pizzas known as Tarte Flambee. You gotta try our High Protein Smoked Tofu Breakfast Egg Muffins!

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Italian-Style Healthy Breakfast Egg Muffins

Check out the recipe here

4.79 from 23 votes

Protein: 19g

Calories: 228kcal

Ready in:30 minutes minutes

Bonus: a fluffy and easy to make egg muffin, one of my favourite high protein breakfast ideas

Fresh basil, salty feta, tangy sun-dried tomatoes and sweet cherry tomatoes: that’s the beautiful combo that gives these breakfast egg muffins the name ‘Italian Style’.

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Green Waffles with Cream Cheese

Check out the recipe here

5 from 4 votes

Protein: 20g

Calories: 419kcal

Ready in:20 minutes minutes

Recipe by: Abril Macías

Bonus: serve these green waffles with some cheddar cheese for a delicious breakfast

Looking for a healthy breakfast upgrade? We’ve made eating your greens easy with these delicious green waffles!

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Asian-Style Easy Egg Muffins

Check out the recipe here

4.89 from 26 votes

Protein: 25g

Calories: 359kcal

Ready in:30 minutes minutes

Bonus: one serving of this recipe will give you four muffins!

These Asian-Style Easy Egg Muffins are beautifully different. The carrot and ginger are a fresh and zippy combo and the soy sauce ties it all together! Enjoy.

38 High Protein Breakfast Ideas without Protein Powder (30)

Sheet Pan Vegetarian Huevos Rancheros

Check out the recipe here

Protein: 24g
Calories: 400kcal
Ready in: 30 mins
Recipe by: FoodMeanderings
Bonus: nutritional info above is for ⅙ th of the pan

These Easy Sheet Pan Vegetarian Huevos Rancheros are made with instant rice, canned refried beans and a quick blender tomato sauce for an easy, spicy delicious vegetarian breakfast in 30 minutes!

38 High Protein Breakfast Ideas without Protein Powder (31)

Protein Waffles

Check out the recipe here

Protein: 15g
Calories: 187kcal
Ready in: 15 mins
Recipe by: CinnamonAndKale
Bonus: gluten-free, healthy and satisfying

High in protein and made with wholegrain oats, they will keep you feeling full. They are also really easy to make, with just a few ingredients.

Assorted breakfasts

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Easy Vegetable Frittata

Check out the recipe here

5 from 2 votes

Protein: 30g

Calories: 376kcal

Ready in:28 minutes minutes

Recipe by: Abril Macías

Bonus: eat with a side of bread

This simple vegetable frittata is full of veggie goodness and packed with protein. Give it a go, we dare you!

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Breakfast Beans and Eggs

Check out the recipe here

4.88 from 8 votes

Protein: 24g

Calories: 406kcal

Ready in:15 minutes minutes

Recipe by: Abril Macías

Bonus: one of my favourite high-protein breakfast recipes

Try breakfast beans and eggs for a hearty breakfast that will satisfy you until lunchtime, and quench the urge to snack!

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Healthy Fruity Yogurt Parfait

Check out the recipe here

4.67 from 9 votes

Protein: 19g

Calories: 301kcal

Ready in:10 minutes minutes

Recipe by: Hauke

Bonus: check out the high protein version of this recipe if you want an even greater protein count

This yogurt parfait is rich with fruits and nuts and is a deliciously quick way to start the day. Never get bored of breakfast again!

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Lentil Patties

Check out the recipe here

4.96 from 21 votes

Protein: 28g

Calories: 405kcal

Ready in:25 minutes minutes

Recipe by: Jansen & HurryTheFoodUp

Bonus: you can also serve this with some salad, sweet potatoes or even rice

These awesome high-protein vegetarian lentil patties can be used as lentil burgers or fritters, and even made vegan, too (if you like this, try our other vegetarian lentil recipes here!)!

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Pineapple Cottage Breakfast Burrito

Check out the recipe here

4.93 from 13 votes

Protein: 16g

Calories: 395kcal

Ready in:15 minutes minutes

Recipe by: Sharon

Bonus: you could either use a toaster for these, or even lightly fry them in a pan

These are the best breakfast burritos we’ve ever had! An incredibly quick and easy recipe to follow, with just four simple steps and in the end, you get to enjoy a healthy, high-protein bite – starting your day the best way possible.

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Vegan Breakfast Potatoes

Check out the recipe here

4.79 from 41 votes

Protein: 16g

Calories: 407kcal

Ready in:20 minutes minutes

Recipe by: HurryTheFoodUp

Bonus: a filling and nutrient dense high protein breakfast

Vegan Breakfast Potatoes – the best way to start the day. Animal-friendly, high in protein and even higher in taste. Yes please.

38 High Protein Breakfast Ideas without Protein Powder (38)

The Best Vegan Breakfast Burrito

Check out the recipe here

Protein: 15g
Calories: 291kcal
Ready in: 30 mins
Recipe by: VeggiesDon’tBite
Bonus: prep the filling and store in the fridge to use whenever needed

Vegan breakfast burritos make a perfect breakfast. They can easily be customized and prepped ahead for a quick morning meal!

38 High Protein Breakfast Ideas without Protein Powder (39)

Silken Tofu Breakfast Pudding

Check out the recipe here

Protein: 17g
Calories: 180kcal
Ready in: 30 mins
Recipe by: MyQuietKitchen
Bonus: a sweet breakfast filled with fresh fruit and enough protein

A simple and nutritious, low-glycemic breakfast pudding made with silken tofu, frozen berries, baby spinach and your sweetener of choice.

FAQs

How can I get more protein without protein powder?

You could easily increase your protein intake without protein powder by incorporating more sources of the nutrient into your diet.

Having some cheese every now and then, consuming egg-rich breakfasts more frequently, using tofu for scrambles and tempeh as a meat substitute, topping your salads and meals with nuts as well as snacking on edamame are just a few ways you could get yourself a good amount of protein.

What breakfast food is high in protein?

Eggs and cheese, tofu and beans; are some of the most common breakfast condiments that are high in protein. If you’re on a vegan diet, you could opt for more plant-based sources of the nutrient.

For instance, the nutritional profile of lentils shows us the legume is a great source of protein and besides nutrients, there are a range of health benefits oatmeal provides making it great for breakfast as well.

What can replace protein powder?

There are many tasty replacements for protein powder that could provide you with healthy amounts of the nutrient. You could have:

Using protein powder is a quick and convenient way to up your protein intake at the start of the day. However, most brands have got so many unnatural additives and absolutely no taste it hardly makes for decent meals.

These high protein breakfasts without protein powder on the other hand are super healthy and utterly delicious. So pick a recipe and try it out today!

38 High Protein Breakfast Ideas without Protein Powder (2024)

FAQs

38 High Protein Breakfast Ideas without Protein Powder? ›

Five hard-boiled eggs will get you 30 grams of protein (6 grams per egg). Eggs are one of the most popular high-protein breakfast foods and provide essential fats. If you're not interested in the yolks and want to only use the egg white for protein, you'll need about eight of them to yield the same 30 grams of protein.

How to get 30 grams of protein for breakfast without protein powder? ›

Mix and Match
  1. Yogurt, plain, greek, skyr, etc.
  2. Cottage cheese.
  3. Chia seeds, sunflower seeds, pumpkin seeds, etc.
  4. Peanut butter, sunflower butter, etc.
  5. Hard-boiled eggs.
  6. Whole grains such as oats, quinoa, etc.
  7. Black beans, pinto beans, kidney beans, etc.
  8. Lentils.
Jan 16, 2023

How can I get high-protein without protein powder? ›

Some foods that are high in protein include:
  1. lean meats.
  2. seafood.
  3. legumes.
  4. cottage cheese.
  5. nuts.
  6. whole grains.
  7. Greek yogurt.
Dec 14, 2023

How to get 40 grams of protein at breakfast? ›

What Is the Best High Protein Breakfast?
  1. Eggs and tomato dishes like shakshuka and huevos rancheros.
  2. Omelets with sliced chicken or ground beef.
  3. Fish and avocado toasts.
  4. Cottage cheese or Greek yogurt with honey or fruit.
  5. Scrambled eggs and bacon.
  6. Smoothies from protein-rich vegetables, leafy greens, and fruit.
Nov 9, 2023

How many eggs to get 30g of protein? ›

Five hard-boiled eggs will get you 30 grams of protein (6 grams per egg). Eggs are one of the most popular high-protein breakfast foods and provide essential fats. If you're not interested in the yolks and want to only use the egg white for protein, you'll need about eight of them to yield the same 30 grams of protein.

What is an example of a 30g protein breakfast? ›

Here is a list of foods that provide roughly 30 grams of protein: 1.5 cups of Greek yogurt (opt for unsweetened and add your own toppings) 1 cup cottage cheese. 5 large eggs, or 2-3 eggs mixed with extra egg whites.

What is a natural substitute for protein powder? ›

Here are some great sources of protein to include in homemade protein shakes: Milks: cow's milk, ultra-filtered milk (like Fairlife brand), pea milk, soy milk, hemp milk. Other milk products: Greek yogurt (dairy or nondairy), cottage cheese, ricotta cheese, kefir. Soy products: edamame, silken tofu, soy butter.

Are oats high in protein? ›

Protein. Oats are a good source of quality protein at 11–17% of dry weight, which is higher than most other grains ( 22 ). The major protein in oats — at 80% of the total content — is avenalin, which isn't found in any other grain but is similar to legume proteins. The minor protein avenin is related to wheat gluten.

What does 150g of protein per day look like? ›

Incorporating Protein into Your Meals

Animal-derived proteins: 3 oz canned tuna (20 g of protein), 3 oz cooked salmon (19g), 3 oz skirt steak (25 g), 3 oz cooked chicken breast (27 g), 4 slices of deli meat (8 g), 156 g plain Greek yogurt (16 g), 220 g cottage cheese (24 g), 245g 2% milk (8 g), or 1 whole egg (6g).

What is the 30-30-30 rule? ›

The 30-30-30 rule is simple. It involves eating 30 grams of protein within the first 30 minutes after you wake up, which is then followed by 30 minutes of exercise. You can eat whatever else you want with your breakfast, but the 30 grams of protein is key.

What is a high-protein breakfast to lose belly fat? ›

Here are a few examples of high-protein breakfasts that can help you lose weight: Scrambled eggs: with veggies, fried in coconut oil or olive oil. An omelette: with cottage cheese and spinach (my personal favorite). Stir-fried tofu: with kale and dairy-free cheese.

Is avocado high in protein? ›

A 50g serving of fresh avocado contains 1 gram of protein and a whole 5-oz. fresh avocado (3 servings) contains 3 grams of protein. Though fresh avocados do not contain a significant amount of protein, they can be a creamy and delicious addition to a variety of meal plans and menus.

What is the healthiest protein for breakfast? ›

High-protein breakfast staples:
  • Eggs: 6 grams of protein per normal-sized egg.
  • Greek yogurt: 17 grams of protein per ¾ cup.
  • Cottage cheese: 15 grams of protein per ½ cup.
  • Smoked salmon: 16 grams of protein per 3-oz serving.
  • Turkey sausage: 14 grams of protein per 2-oz serving.
  • Tofu: 11 grams of protein per 5-oz serving.
Oct 25, 2022

What food equals 30 grams of protein? ›

What Does 30-35 Grams of Protein Look Like?
  • 4-5 ounces of meat = a large chicken breast or fish fillet, or a medium-sized steak or chop (also at least 5-10g of fat) Four ounces of meat is about the size of a deck of cards.
  • 1 ½ cups of low-fat cottage cheese or greek yogurt.
  • 5-6 whole eggs.
Jun 18, 2018

How to get 30 grams of protein for breakfast without eggs? ›

There are lots of high-protein ingredients you can use instead of eggs for breakfast, including:
  1. Greek yogurt.
  2. Cottage cheese.
  3. Tofu.
  4. Beans.
  5. Nuts and nut butters.
  6. Seeds, like chia seeds and hemp seeds.
  7. Cow's milk or high protein plant-based milk like soy milk.
  8. Protein powder.
Sep 1, 2023

Is 30 grams of protein too much for breakfast? ›

General recommendations are to consume 15–30 grams of protein at each meal. Studies show higher intakes — those more than 40 grams — in one sitting are no more beneficial than the recommended 15–30 grams at one time. Don't waste your money on excessive amounts.

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