12 Easy 40g Protein Breakfast Recipes

Forty grams of protein at breakfast sounds like a lot, but it is easy to reach with the right ingredients. Every recipe here delivers at least 40 grams per serving using everyday staples like eggs, egg whites, Greek yogurt, cottage cheese, lean meat and smoked salmon, with protein powder only where it fits naturally.

The list covers quick scrambles and sandwiches, make-ahead oats, smoothies and a few heartier skillet breakfasts. Each recipe shows servings, total time and estimated protein, so you can see exactly where the protein comes from.

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

1. Cottage Cheese Scrambled Eggs on Toast

Folding cottage cheese into soft scrambled eggs and egg whites makes them extra creamy and lifts the protein past 40 grams without any powder. Serve it over a slice of whole-grain toast for a breakfast that takes 10 minutes.

Servings: 1

Total time: 10 minutes

Estimated protein: About 42 grams per serving, mainly from eggs and cottage cheese, with a smaller contribution from egg whites and whole-grain toast.

Ingredients

• 3 large eggs
• 1/4 cup liquid egg whites
• Pinch of salt
• Pinch of black pepper
• 1 teaspoon butter
• 1/2 cup baby spinach
• 1/2 cup low-fat cottage cheese
• 1 slice whole-grain bread, toasted
• 1 tablespoon chopped fresh chives

Instructions

1. Whisk the eggs, egg whites, salt and pepper until smooth.
2. Melt the butter in a nonstick skillet over medium-low heat. Add the spinach and cook for 30 seconds, until just wilted.
3. Pour in the eggs and cook, stirring slowly with a spatula, for 2 to 3 minutes, until soft curds form.
4. Fold in the cottage cheese and keep stirring for 1 minute more, until no liquid egg remains and the eggs reach 160°F (71°C) on a food thermometer.
5. Spoon over the toast and sprinkle with chives.

2. Banana Bread Protein Overnight Oats

Mashed banana, cinnamon and walnuts give these overnight oats the flavor of banana bread, while a full scoop of protein powder and Greek yogurt push one jar close to 50 grams of protein. Mix it the night before and breakfast is ready when you are.

Servings: 1

Total time: 10 minutes plus 6 hours chilling

Estimated protein: About 49 grams per serving, mainly from whey protein powder and Greek yogurt, with a smaller contribution from oats and milk.

Ingredients

• 1/2 cup milk
• 1 scoop (about 30 grams) unflavored whey protein powder
• 1/2 ripe banana, mashed
• 1/2 cup plain nonfat Greek yogurt
• 1 teaspoon maple syrup
• 1/2 teaspoon ground cinnamon
• Pinch of salt
• 1/2 cup old-fashioned rolled oats
• 1 tablespoon chia seeds
• 1 tablespoon chopped walnuts

Instructions

1. In a jar or bowl, whisk the milk and protein powder until completely smooth.
2. Whisk in the mashed banana, Greek yogurt, maple syrup, cinnamon and salt.
3. Stir in the oats and chia seeds, cover and refrigerate for at least 6 hours or overnight.
4. Stir, add a splash of water if it is too thick, and top with the walnuts before eating. The oats keep for up to 2 days.

3. Chocolate Peanut Butter Protein Yogurt Bowl

Chocolate protein powder and powdered peanut butter turn plain Greek yogurt into a thick, mousse-like bowl that tastes like a peanut butter cup. It comes together in five minutes with no blender required.

Servings: 1

Total time: 5 minutes

Estimated protein: About 44 grams per serving, mainly from Greek yogurt and chocolate whey protein powder, with a smaller contribution from powdered peanut butter.

Ingredients

• 1 cup plain nonfat Greek yogurt
• 1/2 scoop (about 15 grams) chocolate whey protein powder
• 2 tablespoons powdered peanut butter
• 1 tablespoon milk
• 1/2 small banana, sliced
• 1 tablespoon chopped roasted peanuts

Instructions

1. Whisk the Greek yogurt, protein powder, powdered peanut butter and milk in a bowl until thick, smooth and evenly chocolatey.
2. Top with the banana slices and chopped peanuts and eat right away.

4. Egg and Black Bean Protein Breakfast Burrito

Whole eggs and egg whites scrambled together with black beans and melted cheddar fill a whole wheat tortilla for a hearty handheld breakfast. It is easy to wrap in foil and eat on the go.

Servings: 1

Total time: 15 minutes

Estimated protein: About 42 grams per serving, mainly from egg whites and eggs, with a smaller contribution from cheddar and the whole wheat tortilla.

Ingredients

• 1 teaspoon olive oil
• 1/4 cup canned black beans, rinsed and drained
• 1/4 teaspoon ground cumin
• 2 large eggs
• 1/2 cup liquid egg whites
• Pinch of salt
• 1 large (10-inch) whole wheat tortilla
• 1/4 cup shredded cheddar cheese
• 2 tablespoons salsa

Instructions

1. Heat the oil in a nonstick skillet over medium heat. Add the black beans and cumin and cook for 1 to 2 minutes, until warm. Push them to one side.
2. Whisk the eggs, egg whites and salt, pour into the empty side of the skillet and cook over medium-low heat, stirring gently, until set with no visible liquid and they reach 160°F (71°C).
3. Warm the tortilla in a dry skillet or the microwave for 15 seconds.
4. Sprinkle the cheddar down the center of the tortilla, then add the eggs, beans and salsa. Fold in the sides and roll up tightly.

5. Cottage Cheese Protein Pancakes

Blending cottage cheese, eggs, oats and a half scoop of protein powder makes a smooth batter for tender, golden pancakes with more than 40 grams of protein per stack. A spoonful of Greek yogurt on top beats syrup alone.

Servings: 1

Total time: 15 minutes

Estimated protein: About 46 grams per serving, mainly from eggs, cottage cheese and whey protein powder, with a smaller contribution from Greek yogurt.

Ingredients

• 1/2 cup low-fat cottage cheese
• 2 large eggs
• 1/3 cup old-fashioned rolled oats
• 1/2 scoop (about 15 grams) unflavored whey protein powder
• 1/2 teaspoon baking powder
• 1/4 teaspoon ground cinnamon
• Pinch of salt
• 1 teaspoon butter, for the pan
• 1/4 cup plain nonfat Greek yogurt, for topping
• 1/4 cup fresh berries, for topping
• 1 teaspoon maple syrup

Instructions

1. Add the cottage cheese, eggs, oats, protein powder, baking powder, cinnamon and salt to a blender and blend until smooth. Let the batter rest for 5 minutes to thicken.
2. Heat a nonstick skillet over medium-low heat and brush with the butter.
3. Pour about 1/4 cup of batter per pancake and cook for 2 to 3 minutes, until bubbles form and the edges look set. Flip and cook for 1 to 2 minutes more, until golden and cooked through.
4. Stack the pancakes and top with the Greek yogurt, berries and maple syrup.

6. Chocolate Cherry Protein Smoothie

Frozen dark cherries and chocolate protein powder blend into a thick, chocolate-covered-cherry smoothie with nearly 50 grams of protein. Greek yogurt makes it creamy, and chia seeds add a little extra staying power.

Servings: 1

Total time: 5 minutes

Estimated protein: About 47 grams per serving, mainly from chocolate whey protein powder and Greek yogurt, with a smaller contribution from milk.

Ingredients

• 1 cup milk
• 1 scoop (about 30 grams) chocolate whey protein powder
• 1/2 cup plain nonfat Greek yogurt
• 1 cup frozen pitted dark sweet cherries
• 1 tablespoon chia seeds
• 3 ice cubes

Instructions

1. Pour the milk into a blender, then add the protein powder, Greek yogurt, cherries, chia seeds and ice.
2. Blend on high for 45 to 60 seconds, until thick and smooth, and drink right away.

7. Smoked Salmon Cottage Cheese Bagel

Whipped cottage cheese with dill and lemon makes a creamy, high-protein spread for this classic lox bagel, lifting it above 40 grams of protein. A full four ounces of smoked salmon makes it a breakfast that lasts.

Servings: 1

Total time: 10 minutes

Estimated protein: About 43 grams per serving, mainly from smoked salmon and cottage cheese, with a smaller contribution from the bagel.

Ingredients

• 1/2 cup low-fat cottage cheese
• 1 teaspoon chopped fresh dill
• 1/2 teaspoon finely grated lemon zest
• Pinch of black pepper
• 1 plain bagel (about 3 1/2 ounces), split and toasted
• 1/4 cup thinly sliced cucumber
• 4 ounces smoked salmon
• 1 tablespoon thinly sliced red onion
• 1 teaspoon capers, drained

Instructions

1. Blend the cottage cheese, dill, lemon zest and pepper in a small blender for 20 to 30 seconds, until smooth, or mash well with a fork.
2. Spread the whipped cottage cheese over both toasted bagel halves.
3. Top with the cucumber, smoked salmon, red onion and capers and serve.

8. Double Egg and Chicken Sausage Breakfast Sandwich

Two whole eggs plus egg whites, chicken sausage and melted cheddar stack up on a toasted English muffin for a drive-through-style sandwich with more than 40 grams of protein. It takes about 15 minutes from start to finish.

Servings: 1

Total time: 15 minutes

Estimated protein: About 45 grams per serving, mainly from eggs, egg whites and chicken sausage, with a smaller contribution from cheddar and the English muffin.

Ingredients

• 2 fully cooked chicken breakfast sausage patties (about 3 ounces total)
• Cooking spray
• 2 large eggs
• 1/4 cup liquid egg whites
• Pinch of salt
• 1 slice cheddar cheese (about 1 ounce)
• 1 whole wheat English muffin, split
• Small handful of baby spinach

Instructions

1. Heat a nonstick skillet over medium heat and cook the sausage patties for 3 to 4 minutes, turning once, until browned and they reach 165°F (74°C) on a food thermometer. Transfer to a plate.
2. Whisk the eggs, egg whites and salt. Coat the skillet with cooking spray, reduce the heat to medium-low and pour in the eggs.
3. Cook undisturbed for 1 to 2 minutes, until the bottom sets, then fold the edges in to form a square about the size of the muffin. Flip and cook for 1 minute more, until fully set and the eggs reach 160°F (71°C).
4. Lay the cheese over the egg, cover the pan for 30 seconds to melt it, and toast the English muffin.
5. Layer the spinach, sausage patties and cheesy egg on the muffin and close the sandwich.

9. Turkey, Potato and Egg Breakfast Skillet

Crispy potatoes, seasoned ground turkey and peppers make a hearty base for eggs cooked right in the skillet. It is a filling weekend breakfast with more than 40 grams of protein per serving and only one pan to wash.

Servings: 2

Total time: 35 minutes

Estimated protein: About 46 grams per serving, mainly from ground turkey and eggs, with a smaller contribution from cheddar.

Ingredients

• 1 tablespoon olive oil
• 8 ounces Yukon gold potatoes, cut into 1/2-inch cubes
• 1/2 teaspoon salt, divided
• 10 ounces 93% lean ground turkey
• 1/2 red bell pepper, diced
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried sage
• 1/4 teaspoon black pepper
• 1 cup baby spinach
• 4 large eggs
• 1/4 cup shredded cheddar cheese

Instructions

1. Heat the oil in a 10- or 12-inch skillet over medium heat. Add the potatoes and 1/4 teaspoon of the salt, cover and cook for 8 minutes, stirring once or twice. Uncover and cook for 3 to 4 minutes more, until tender and golden.
2. Add the turkey and bell pepper and cook for 6 to 8 minutes, breaking the meat into crumbles, until browned and it reaches 165°F (74°C) on a food thermometer. Stir in the smoked paprika, garlic powder, sage, black pepper and remaining salt, then the spinach until wilted.
3. Make 4 wells in the mixture and crack an egg into each. Cover and cook over medium-low heat for 6 to 8 minutes, until the whites are set and the yolks are firm and reach 160°F (71°C).
4. Sprinkle with the cheddar, cover for 1 minute to melt and serve two eggs per person.

10. Steak and Eggs with Toast

A seared sirloin steak with two fried eggs is the classic diner breakfast for a reason: it is simple, satisfying and tops 40 grams of protein. A slice of toast and some fresh tomatoes round out the plate.

Servings: 1

Total time: 20 minutes

Estimated protein: About 42 grams per serving, mainly from sirloin steak and eggs, with a smaller contribution from whole-grain toast.

Ingredients

• 4 ounces top sirloin steak, about 1 inch thick
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 1 teaspoon olive oil
• 1 teaspoon butter
• 2 large eggs
• 1 slice whole-grain bread, toasted
• 1/2 cup cherry tomatoes, halved

Instructions

1. Pat the steak dry and season with the salt, pepper and garlic powder.
2. Heat the oil in a cast iron or heavy skillet over medium-high heat. Sear the steak for 3 to 4 minutes per side, until it reaches 145°F (63°C) on a food thermometer. Transfer to a cutting board and rest for 3 minutes.
3. Reduce the heat to medium, add the butter and 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. Slice the steak against the grain and serve with the eggs, toast and cherry tomatoes.

11. Protein French Toast with Greek Yogurt

Extra egg whites in the custard and a thick layer of maple Greek yogurt on top turn two slices of French toast into a breakfast with nearly 50 grams of protein. Fresh berries add color and natural sweetness.

Servings: 1

Total time: 15 minutes

Estimated protein: About 47 grams per serving, mainly from Greek yogurt and eggs, with a smaller contribution from whole-grain bread and egg whites.

Ingredients

• 2 large eggs
• 1/4 cup liquid egg whites
• 1/4 cup milk
• 1/2 teaspoon ground cinnamon
• Pinch of salt
• 2 slices whole-grain bread
• 1 teaspoon butter
• 3/4 cup plain nonfat Greek yogurt
• 1 teaspoon maple syrup, plus more for serving
• 1/2 cup fresh berries

Instructions

1. In a shallow dish, whisk the eggs, egg whites, milk, cinnamon and salt.
2. Soak each slice of bread for about 20 seconds per side so it absorbs as much of the custard as possible.
3. Melt the butter in a nonstick skillet over medium heat. Cook the bread for 3 to 4 minutes per side, until golden and the center reaches 160°F (71°C) on a food thermometer, pouring any leftover custard over the slices as they cook.
4. Stir the maple syrup into the Greek yogurt, spoon it over the French toast and top with the berries.

12. Turkey and Mozzarella Egg White Omelet

A full cup of egg whites makes a big, fluffy omelet filled with turkey, mushrooms, spinach and melted mozzarella. It is light but still lands above 40 grams of protein.

Servings: 1

Total time: 15 minutes

Estimated protein: About 44 grams per serving, mainly from egg whites and turkey breast, with a smaller contribution from mozzarella.

Ingredients

• 1 teaspoon olive oil
• 1/4 cup sliced mushrooms
• 1/2 cup baby spinach
• 1 cup liquid egg whites
• Pinch of salt
• Pinch of black pepper
• 2 ounces sliced deli turkey breast, chopped
• 1/4 cup shredded part-skim mozzarella cheese

Instructions

1. Heat the oil in a 10-inch nonstick skillet over medium heat. Cook the mushrooms for 3 minutes, add the spinach until wilted, then transfer to a plate.
2. Whisk the egg whites with the salt and pepper and pour into the skillet over medium-low heat. Cook without stirring for 2 minutes, lifting the edges so uncooked egg flows underneath.
3. Cover and cook for 2 to 3 minutes more, until the top is just set.
4. Scatter the turkey, vegetables and mozzarella over half of the omelet, fold it over and cook for 1 minute, until the cheese melts and the eggs reach 160°F (71°C).