15 Easy 30g Protein Breakfast Recipes

Thirty grams of protein is a great target for breakfast, and it is easier to hit than most people think. Every recipe here reaches at least 30 grams per serving using everyday ingredients like eggs, Greek yogurt, cottage cheese, ricotta, turkey, tuna and edamame, with protein powder only where it fits naturally.

You will find overnight oats and chia pudding, toasts and sandwiches, burritos and wraps, smoothies, crepes and a breakfast pizza. Each recipe lists servings, total time and estimated protein, so it is easy to choose a breakfast that fits your morning.

Protein estimates are approximate, include any listed toppings, and are rounded per serving. Actual amounts vary by ingredient brand and portion size.

1. Peanut Butter Protein Overnight Oats

Peanut butter, Greek yogurt and half a scoop of protein powder turn a simple jar of oats into a creamy breakfast with 38 grams of protein. Mix it before bed and grab it on your way out the door.

Servings: 1

Total time: 10 minutes plus 6 hours chilling

Estimated protein: About 38 grams per serving, mainly from whey protein powder and Greek yogurt, with a smaller contribution from oats and peanut butter.

Ingredients

• 1/2 cup milk
• 1/2 scoop (about 15 grams) unflavored whey protein powder
• 1/2 cup plain nonfat Greek yogurt
• 1 tablespoon creamy peanut butter
• 1 teaspoon maple syrup
• Pinch of salt
• 1/2 cup old-fashioned rolled oats
• 1 tablespoon chia seeds

Instructions

1. Whisk the milk and protein powder in a jar until smooth, then whisk in the Greek yogurt, peanut butter, maple syrup and salt.
2. Stir in the oats and chia seeds, cover and refrigerate for at least 6 hours or overnight.
3. Stir, adding a splash of water if it is too thick, before eating. The oats keep for up to 3 days.

2. Cottage Cheese Turkey Toast

Creamy cottage cheese, sliced turkey and ripe tomato stack up on whole-grain toast for an open-faced breakfast with 37 grams of protein. It needs nothing more than a toaster and five minutes.

Servings: 1

Total time: 5 minutes

Estimated protein: About 37 grams per serving, mainly from cottage cheese and turkey breast, with a smaller contribution from whole-grain bread.

Ingredients

• 2 slices whole-grain bread
• 3/4 cup low-fat cottage cheese
• 2 ounces sliced deli turkey breast
• 1 small tomato, sliced
• 1 teaspoon everything bagel seasoning
• Pinch of black pepper

Instructions

1. Toast the bread.
2. Spread the cottage cheese over the toast and layer on the turkey and tomato slices.
3. Sprinkle with the everything seasoning and pepper and serve.

3. Turkey, Egg and Avocado Breakfast Sandwich

Two eggs, Swiss cheese, turkey and smashed avocado on a toasted English muffin make a satisfying breakfast sandwich with just over 30 grams of protein. It comes together in about 10 minutes.

Servings: 1

Total time: 10 minutes

Estimated protein: About 31 grams per serving, mainly from eggs, with a smaller contribution from Swiss cheese, turkey breast and the English muffin.

Ingredients

• 1 whole wheat English muffin, split
• 1/4 ripe avocado, mashed
• 1 teaspoon butter
• 2 large eggs
• Pinch of salt
• 1 slice Swiss cheese (about 1 ounce)
• 1 ounce sliced deli turkey breast

Instructions

1. Toast the English muffin and spread the bottom half with the avocado.
2. Melt the butter in a small nonstick skillet over medium-low heat. Whisk the eggs with the salt, pour in and cook for 1 to 2 minutes, then fold into a square about the size of the muffin and cook for 1 minute more, until set and they reach 160°F (71°C).
3. Top the egg with the Swiss and cover for 30 seconds to melt, then stack it on the avocado with the turkey and close the sandwich.

4. Apple Pie Protein Yogurt Bowl

Cinnamon-spiced Greek yogurt topped with crisp apple, granola and pecans tastes like apple pie in a bowl. A generous portion of yogurt brings it past 30 grams of protein with no protein powder needed.

Servings: 1

Total time: 5 minutes

Estimated protein: About 31 grams per serving, mainly from Greek yogurt, with a smaller contribution from granola.

Ingredients

• 1 1/4 cups plain nonfat Greek yogurt
• 1/2 teaspoon ground cinnamon
• 1 teaspoon maple syrup
• 1/2 small apple, diced
• 2 tablespoons granola
• 1 tablespoon chopped pecans

Instructions

1. Stir the cinnamon and maple syrup into the Greek yogurt and spoon into a bowl.
2. Top with the diced apple, granola and pecans and serve.

5. Egg, Potato and Cheese Breakfast Burrito

Crispy potatoes, eggs, egg whites and plenty of cheddar fill a whole wheat tortilla for a classic breakfast burrito with 40 grams of protein. It is easy to wrap in foil and eat on the go.

Servings: 1

Total time: 15 minutes

Estimated protein: About 40 grams per serving, mainly from eggs and cheddar, with a smaller contribution from egg whites and the whole wheat tortilla.

Ingredients

• 1 teaspoon olive oil
• 1/2 cup frozen diced hash brown potatoes
• 2 large eggs
• 1/4 cup liquid egg whites
• Pinch of salt
• 1 large (10-inch) whole wheat tortilla
• 1/2 cup shredded cheddar cheese
• 2 tablespoons salsa

Instructions

1. Heat the oil in a nonstick skillet over medium heat and cook the hash browns for 6 to 7 minutes, stirring occasionally, until golden and tender.
2. Whisk the eggs, egg whites and salt, pour into the skillet and scramble with the potatoes for 2 minutes, until set and they reach 160°F (71°C).
3. Warm the tortilla, sprinkle with the cheddar, add the egg and potato filling and the salsa, and roll up tightly.

6. Chocolate Banana Protein Smoothie

Just five ingredients blend into a thick, chocolatey smoothie with 35 grams of protein in under a minute. Frozen banana makes it creamy and naturally sweet.

Servings: 1

Total time: 5 minutes

Estimated protein: About 35 grams per serving, mainly from chocolate whey protein powder and milk, with a smaller contribution from chia seeds.

Ingredients

• 1 cup milk
• 1 scoop (about 30 grams) chocolate whey protein powder
• 1/2 frozen banana
• 1 tablespoon chia seeds
• 3 ice cubes

Instructions

1. Add the milk, protein powder, banana, chia seeds and ice to a blender.
2. Blend on high for 45 to 60 seconds, until smooth, and drink right away.

7. Black Bean and Egg Breakfast Bowl

Warm cumin-spiced black beans topped with fried eggs, cheddar, salsa and a dollop of Greek yogurt make a hearty bowl with 33 grams of protein. It is a simple, satisfying Tex-Mex breakfast that comes together in 10 minutes.

Servings: 1

Total time: 10 minutes

Estimated protein: About 33 grams per serving, mainly from eggs, with a smaller contribution from black beans, cheddar and Greek yogurt.

Ingredients

• 1 teaspoon olive oil
• 1/2 cup canned black beans, rinsed and drained
• 1/4 teaspoon ground cumin
• Pinch of salt
• 2 large eggs
• 1/4 cup shredded cheddar cheese
• 1/4 cup plain nonfat Greek yogurt
• 2 tablespoons salsa
• 1 tablespoon chopped fresh cilantro

Instructions

1. Heat the oil in a nonstick skillet over medium heat. Add the black beans, cumin and salt and cook for 2 minutes, until warm. Transfer to a bowl.
2. Crack the eggs into the skillet, cover and cook for 3 to 4 minutes, until the whites are set and the yolks are firm and reach 160°F (71°C).
3. Place the eggs on the beans and top with the cheddar, Greek yogurt, salsa and cilantro.

8. Turkey, Hummus and Feta Breakfast Wrap

Sliced turkey, hummus, feta and crunchy vegetables roll up in a whole wheat tortilla for a no-cook breakfast with more than 30 grams of protein. It is ready in five minutes and packs easily for a busy morning.

Servings: 1

Total time: 5 minutes

Estimated protein: About 31 grams per serving, mainly from turkey breast, with a smaller contribution from the whole wheat tortilla and feta.

Ingredients

• 1 large (10-inch) whole wheat tortilla
• 2 tablespoons hummus
• 4 ounces sliced deli turkey breast
• 1/2 cup baby spinach
• 1/4 cup sliced cucumber
• 2 tablespoons crumbled feta cheese

Instructions

1. Spread the hummus over the tortilla, leaving a 1-inch border.
2. Layer the turkey, spinach, cucumber and feta down the center.
3. Fold in the sides, roll up tightly and cut in half.

9. Whipped Ricotta Protein Toast

Whipping ricotta with Greek yogurt and lemon makes a light, fluffy spread for toast topped with fresh berries. Hemp hearts add a little crunch and push the protein past 30 grams.

Servings: 1

Total time: 10 minutes

Estimated protein: About 31 grams per serving, mainly from part-skim ricotta and whole-grain bread, with a smaller contribution from Greek yogurt and hemp hearts.

Ingredients

• 1/2 cup part-skim ricotta cheese
• 1/4 cup plain nonfat Greek yogurt
• 1 teaspoon honey
• 1/2 teaspoon finely grated lemon zest
• 2 slices whole-grain bread
• 1/2 cup fresh berries
• 1 tablespoon hemp hearts

Instructions

1. Whisk the ricotta, Greek yogurt, honey and lemon zest for about 1 minute, until light and fluffy.
2. Toast the bread and spread the whipped ricotta over both slices.
3. Top with the berries and sprinkle with the hemp hearts.

10. Raspberry Protein Chia Pudding

Chia seeds thicken a blend of milk, Greek yogurt and protein powder into a creamy pudding overnight, with 36 grams of protein per jar. Fresh raspberries on top add a bright, tart finish.

Servings: 1

Total time: 5 minutes plus 4 hours chilling

Estimated protein: About 36 grams per serving, mainly from whey protein powder and Greek yogurt, with a smaller contribution from milk and chia seeds.

Ingredients

• 1 cup milk
• 1/2 scoop (about 15 grams) unflavored whey protein powder
• 1/2 cup plain nonfat Greek yogurt
• 1 teaspoon honey
• 2 tablespoons chia seeds
• 1/2 cup fresh raspberries

Instructions

1. Whisk the milk, protein powder, Greek yogurt and honey until smooth.
2. Stir in the chia seeds, let sit for 5 minutes, then stir again to break up any clumps.
3. Cover and refrigerate for at least 4 hours or overnight, then top with the raspberries.

11. Warm Protein Quinoa Breakfast Bowl

Precooked quinoa warmed in milk with cinnamon makes a nutty, porridge-like base that is a nice change from oatmeal. Protein powder and Greek yogurt bring it to 36 grams of protein.

Servings: 1

Total time: 10 minutes

Estimated protein: About 36 grams per serving, mainly from whey protein powder and Greek yogurt, with a smaller contribution from quinoa and milk.

Ingredients

• 3/4 cup cooked quinoa
• 3/4 cup milk
• 1/2 teaspoon ground cinnamon
• 1/2 scoop (about 15 grams) unflavored whey protein powder
• 1/2 cup plain nonfat Greek yogurt
• 1/2 cup fresh blueberries
• 1 teaspoon maple syrup

Instructions

1. Warm the quinoa, milk and cinnamon in a small saucepan over medium heat for 3 to 4 minutes, stirring, until hot and creamy.
2. Remove from the heat, let stand for 1 minute, then stir in the protein powder until smooth.
3. Spoon into a bowl and top with the Greek yogurt, blueberries and maple syrup.

12. Smashed Edamame Toast with Eggs

Mashed edamame with lemon and chili makes a bright green, protein-rich spread for toast topped with fried eggs. It is a fresh twist on avocado toast with more than 30 grams of protein.

Servings: 1

Total time: 10 minutes

Estimated protein: About 33 grams per serving, mainly from eggs and edamame, with a smaller contribution from whole-grain bread and hemp hearts.

Ingredients

• 1/2 cup frozen shelled edamame
• 1 teaspoon fresh lemon juice
• Pinch of salt
• Pinch of red pepper flakes
• 2 slices whole-grain bread
• 1 teaspoon olive oil
• 2 large eggs
• 1 tablespoon hemp hearts

Instructions

1. Microwave the edamame with 1 tablespoon of water for 1 1/2 to 2 minutes, until tender. Drain and mash with the lemon juice, salt and red pepper flakes.
2. Toast the bread and spread with the edamame mash.
3. Heat the oil in a nonstick skillet over medium heat, crack in the eggs, cover and cook for 3 to 4 minutes, until the whites are set and the yolks are firm and reach 160°F (71°C).
4. Top each toast with an egg and sprinkle with the hemp hearts.

13. Margherita Breakfast Pita Pizza

A whole wheat pita topped with tomato sauce, scrambled eggs, mozzarella and fresh basil makes a crispy breakfast pizza in about 15 minutes. It delivers 33 grams of protein and tastes like a weekend treat.

Servings: 1

Total time: 15 minutes

Estimated protein: About 33 grams per serving, mainly from mozzarella and eggs, with a smaller contribution from the whole wheat pita.

Ingredients

• 1 teaspoon olive oil
• 2 large eggs
• Pinch of salt
• 1 (6 1/2-inch) whole wheat pita
• 2 tablespoons canned tomato sauce
• 1/2 cup shredded part-skim mozzarella cheese
• 4 cherry tomatoes, halved
• 4 fresh basil leaves

Instructions

1. Preheat the oven or toaster oven to 425°F (220°C).
2. Heat the oil in a nonstick skillet over medium-low heat, whisk the eggs with the salt and scramble gently until set and they reach 160°F (71°C).
3. Spread the tomato sauce over the pita and top with the scrambled eggs, mozzarella and cherry tomatoes.
4. Bake for 5 to 7 minutes, until the cheese is melted and the pita is crisp. Top with the basil and cut into wedges.

14. Protein Crepes with Greek Yogurt and Berries

Thin, tender crepes made mostly from eggs and protein powder fold around Greek yogurt and fresh berries for an elegant breakfast with nearly 40 grams of protein. They take about 15 minutes from start to finish.

Servings: 1

Total time: 15 minutes

Estimated protein: About 39 grams per serving, mainly from eggs, egg whites and whey protein powder, with a smaller contribution from Greek yogurt.

Ingredients

• 2 large eggs
• 1/4 cup liquid egg whites
• 1/2 scoop (about 15 grams) unflavored whey protein powder
• 1 tablespoon all-purpose flour
• 2 tablespoons milk
• Pinch of salt
• 1 teaspoon butter
• 1/4 cup plain nonfat Greek yogurt
• 1/2 cup fresh berries
• 1 teaspoon honey

Instructions

1. Blend or whisk the eggs, egg whites, protein powder, flour, milk and salt until completely smooth.
2. Heat a 10-inch nonstick skillet over medium-low heat and brush with a little butter. Pour in about a third of the batter and swirl to coat the pan thinly.
3. Cook for 1 to 2 minutes, until set on top, then flip and cook for 20 seconds more, until cooked through (160°F/71°C). Repeat to make 3 crepes.
4. Fill each crepe with Greek yogurt and berries, fold or roll, and drizzle with the honey.

15. Tuna Egg Salad Toast

Tuna and chopped hard-boiled eggs come together in a creamy Greek yogurt dressing for a savory toast topping with more than 40 grams of protein. Keep boiled eggs on hand and it takes about 10 minutes.

Servings: 2

Total time: 10 minutes

Estimated protein: About 43 grams per serving, mainly from tuna, with a smaller contribution from whole-grain bread and eggs.

Ingredients

• 1/4 cup plain nonfat Greek yogurt
• 1 teaspoon yellow mustard
• 1 tablespoon fresh lemon juice
• Pinch of salt
• Pinch of black pepper
• 2 (5-ounce) cans light tuna packed in water, drained
• 2 large hard-boiled eggs, peeled and chopped
• 1 celery stalk, finely chopped
• 1 tablespoon chopped fresh dill
• 4 slices whole-grain bread, toasted

Instructions

1. In a bowl, mix the Greek yogurt, mustard, lemon juice, salt and pepper.
2. Add the tuna, chopped eggs, celery and dill and stir gently to combine.
3. Spoon onto the toast and serve two slices per person.