12 Healthy High-Protein Breakfasts That Support Weight Loss

When you are trying to lose weight, breakfast works best when it keeps you full without a lot of extra calories. These recipes lean on high-protein, low-fat foods like egg whites, nonfat Greek yogurt, cottage cheese, lean turkey and chicken, tofu and edamame, and they pile on vegetables, berries and fiber-rich seeds.

You will find quick bowls and smoothies, make-ahead jars and patties, and a few warm skillet breakfasts. Each recipe lists servings, total time and estimated protein, so you can build mornings that support your goals.

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

1. Veggie Egg White Omelet with Feta

A full cup of egg whites makes a big, fluffy omelet packed with mushrooms, peppers and spinach, with a little feta for flavor. It is filling and light, which makes it a great everyday breakfast when you are watching portions.

Servings: 1

Total time: 15 minutes

Estimated protein: About 31 grams per serving, mainly from egg whites, with a smaller contribution from feta and vegetables.

Ingredients

• 1 teaspoon olive oil
• 1/4 cup sliced mushrooms
• 1/4 cup diced red bell pepper
• 1 cup baby spinach
• 1 cup liquid egg whites
• Pinch of salt
• Pinch of black pepper
• 2 tablespoons crumbled feta cheese
• 1/4 cup halved cherry tomatoes

Instructions

1. Heat the oil in a 10-inch nonstick skillet over medium heat. Cook the mushrooms and bell pepper for 3 minutes, add the spinach until wilted, then transfer to a plate.
2. Season the egg whites with 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. Spoon the vegetables and feta over half, fold the omelet and cook for 1 minute more, until the eggs reach 160°F (71°C). Serve with the cherry tomatoes.

2. Greek Yogurt Berry Bowl with Chia and Almonds

Plain Greek yogurt with a full cup of berries, chia seeds and almonds gives you protein, fiber and crunch with no added sugar. Cinnamon adds warmth and a hint of natural sweetness.

Servings: 1

Total time: 5 minutes

Estimated protein: About 27 grams per serving, mainly from Greek yogurt, with a smaller contribution from chia seeds and almonds.

Ingredients

• 1 cup plain nonfat Greek yogurt
• 1/2 teaspoon ground cinnamon
• 1 cup mixed fresh berries
• 1 tablespoon chia seeds
• 1 tablespoon sliced almonds

Instructions

1. Stir the cinnamon into the Greek yogurt and spoon into a bowl.
2. Top with the berries, chia seeds and sliced almonds and eat right away.

3. Sage Turkey Breakfast Patties

Extra-lean ground turkey breast seasoned with sage, thyme and a little grated apple makes juicy homemade breakfast patties with very little fat. Cook a batch on the weekend and pair two with fruit or eggs all week.

Servings: 4

Total time: 25 minutes

Estimated protein: About 27 grams per serving, mainly from lean ground turkey breast, with a smaller contribution from apple.

Ingredients

• 1 pound 99% lean ground turkey breast
• 1/4 cup finely grated apple
• 1 1/2 teaspoons dried sage
• 1/2 teaspoon dried thyme
• 1/2 teaspoon garlic powder
• 1/4 teaspoon red pepper flakes
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 teaspoon olive oil

Instructions

1. In a bowl, gently mix the turkey, apple, sage, thyme, garlic powder, red pepper flakes, salt and pepper until combined.
2. Shape into 8 patties about 1/2 inch thick.
3. Heat the oil in a large nonstick skillet over medium heat. Cook the patties for 4 to 5 minutes per side, until browned and they reach 165°F (74°C) on a food thermometer.
4. Serve 2 per person. Refrigerate for up to 4 days or freeze for up to 3 months, and reheat to 165°F (74°C).

4. Turkey and Zucchini Breakfast Hash

Extra-lean ground turkey, zucchini and peppers cook together in one skillet with eggs nestled on top for a hearty, vegetable-packed breakfast. It is filling without being heavy and comes together in about 20 minutes.

Servings: 2

Total time: 20 minutes

Estimated protein: About 35 grams per serving, mainly from lean ground turkey breast and eggs, with a smaller contribution from zucchini.

Ingredients

• 1 teaspoon olive oil
• 1/2 small onion, diced
• 1 medium zucchini, diced
• 1/2 red bell pepper, diced
• 8 ounces 99% lean ground turkey breast
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 large eggs
• 1 tablespoon chopped fresh parsley

Instructions

1. Heat the oil in a large nonstick skillet over medium heat. Add the onion, zucchini and bell pepper and cook for 4 to 5 minutes, until softened.
2. Add the turkey, smoked paprika, garlic powder, salt and pepper and cook for 6 to 7 minutes, breaking it into crumbles, until browned and it reaches 165°F (74°C) on a food thermometer.
3. Make 2 wells in the hash and crack an egg into each. Cover and cook over medium-low heat for 4 to 6 minutes, until the whites are set and the yolks are firm and reach 160°F (71°C).
4. Sprinkle with parsley and serve, one egg per person.

5. Cherry Almond Protein Overnight Oats

Unsweetened almond milk, Greek yogurt and a half scoop of protein powder keep these overnight oats light while still delivering more than 30 grams of protein. Sweet cherries and almonds make them taste like a treat with no added sugar.

Servings: 1

Total time: 10 minutes plus 6 hours chilling

Estimated protein: About 33 grams per serving, mainly from whey protein powder and Greek yogurt, with a smaller contribution from oats and chia seeds.

Ingredients

• 1/2 cup unsweetened almond milk
• 1/2 scoop (about 15 grams) unflavored whey protein powder
• 1/2 cup plain nonfat Greek yogurt
• 1/2 teaspoon ground cinnamon
• 1/2 cup old-fashioned rolled oats
• 1 tablespoon chia seeds
• 1/2 cup pitted fresh or frozen dark sweet cherries, chopped
• 1 tablespoon sliced almonds

Instructions

1. Whisk the almond milk and protein powder in a jar until smooth, then stir in the Greek yogurt and cinnamon.
2. Stir in the oats, chia seeds and half of the cherries, cover and refrigerate for at least 6 hours or overnight.
3. Top with the remaining cherries and the almonds before eating. The oats keep for up to 3 days.

6. Berry Spinach Protein Smoothie

Spinach blends invisibly into this berry smoothie, so you get a serving of greens along with 40 grams of protein. Unsweetened almond milk keeps it light, while Greek yogurt makes it thick and creamy.

Servings: 1

Total time: 5 minutes

Estimated protein: About 40 grams per serving, mainly from whey protein powder and Greek yogurt, with a smaller contribution from chia seeds.

Ingredients

• 1 cup unsweetened almond milk
• 1 cup baby spinach
• 1 scoop (about 30 grams) unflavored whey protein powder
• 1/2 cup plain nonfat Greek yogurt
• 1/2 cup frozen mixed berries
• 1 tablespoon chia seeds
• 3 ice cubes

Instructions

1. Blend the almond milk and spinach for 15 seconds, until the spinach is broken down.
2. Add the protein powder, Greek yogurt, berries, chia seeds and ice and blend on high for 45 to 60 seconds, until smooth.
3. Drink right away.

7. Tofu Veggie Scramble

Crumbled tofu seasoned with turmeric and garlic scrambles up golden and savory, and edamame adds even more plant-based protein. It is a light, egg-free breakfast that still keeps you full.

Servings: 1

Total time: 15 minutes

Estimated protein: About 35 grams per serving, mainly from extra-firm tofu and edamame, with a smaller contribution from nutritional yeast.

Ingredients

• Cooking spray
• 1/4 cup diced red bell pepper
• 7 ounces extra-firm tofu (half of a 14-ounce block), drained and patted dry
• 1/4 teaspoon ground turmeric
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• Pinch of black pepper
• 1/2 cup frozen shelled edamame, thawed
• 1 cup baby spinach
• 1 tablespoon nutritional yeast

Instructions

1. Coat a nonstick skillet with cooking spray and set over medium heat. Cook the bell pepper for 2 minutes.
2. Crumble the tofu into the skillet and add the turmeric, garlic powder, salt and pepper. Cook for 5 to 6 minutes, stirring now and then, until golden in spots.
3. Add the edamame and spinach and cook for 2 to 3 minutes, until the spinach wilts and the edamame is hot.
4. Sprinkle with the nutritional yeast, toss and serve.

8. Savory Cottage Cheese Bowl with Egg

Cottage cheese makes a creamy, savory base for crunchy cucumber, juicy tomatoes and a sliced hard-boiled egg. Keep eggs cooked ahead in the fridge and this protein-packed bowl takes five minutes.

Servings: 1

Total time: 5 minutes

Estimated protein: About 35 grams per serving, mainly from cottage cheese and egg, with a smaller contribution from hemp hearts.

Ingredients

• 1 cup low-fat cottage cheese
• 1 large hard-boiled egg, peeled and sliced
• 1/2 cup diced cucumber
• 1/2 cup cherry tomatoes, halved
• 1 tablespoon hemp hearts
• 1 teaspoon everything bagel seasoning
• Pinch of black pepper

Instructions

1. Spoon the cottage cheese into a bowl.
2. Top with the egg, cucumber and tomatoes.
3. Sprinkle with the hemp hearts, everything seasoning and pepper and serve.

9. Egg White and Black Bean Breakfast Burrito

Fluffy egg whites, black beans, spinach and a little mozzarella fill a whole wheat tortilla for a light burrito with 35 grams of protein. It takes 10 minutes and travels well wrapped in foil.

Servings: 1

Total time: 10 minutes

Estimated protein: About 35 grams per serving, mainly from egg whites, with a smaller contribution from mozzarella and the whole wheat tortilla.

Ingredients

• Cooking spray
• 1/4 cup canned black beans, rinsed and drained
• 1/2 cup baby spinach
• 3/4 cup liquid egg whites
• Pinch of salt
• 1 (8-inch) whole wheat tortilla
• 1/4 cup shredded part-skim mozzarella cheese
• 2 tablespoons salsa

Instructions

1. Coat a nonstick skillet with cooking spray and set over medium heat. Warm the black beans and spinach for 1 minute, until the spinach wilts.
2. Add the egg whites and salt and cook, stirring gently, for 2 to 3 minutes, until fully set and they reach 160°F (71°C).
3. Warm the tortilla, sprinkle with the mozzarella, add the egg mixture and salsa, and roll up tightly.

10. Chicken and Egg White Breakfast Scramble

Leftover chicken breast scrambled with egg whites, spinach and burst cherry tomatoes makes a lean, savory breakfast in 10 minutes. It is a smart way to turn last night’s dinner into a high-protein start.

Servings: 1

Total time: 10 minutes

Estimated protein: About 32 grams per serving, mainly from chicken breast and egg whites, with a smaller contribution from spinach.

Ingredients

• 1 teaspoon olive oil
• 1/2 cup cherry tomatoes, halved
• 1 cup baby spinach
• 2 ounces cooked chicken breast, chopped
• 1/2 cup liquid egg whites
• Pinch of salt
• Pinch of black pepper
• 1/4 teaspoon dried oregano

Instructions

1. Heat the oil in a nonstick skillet over medium heat. Cook the tomatoes for 2 minutes, until softened, then add the spinach and chicken and cook for 1 to 2 minutes to warm through.
2. Pour in the egg whites, season with salt, pepper and oregano, and cook, stirring gently, for 2 to 3 minutes, until set, the eggs reach 160°F (71°C) and the chicken reaches 165°F (74°C).
3. Serve right away.

11. Pumpkin Spice Protein Chia Pudding

Pumpkin puree, warm spices and chia seeds set into a creamy fall pudding, with Greek yogurt and protein powder bringing it close to 30 grams of protein. Make it the night before for an easy seasonal breakfast.

Servings: 1

Total time: 5 minutes plus 4 hours chilling

Estimated protein: About 29 grams per serving, mainly from whey protein powder and Greek yogurt, with a smaller contribution from chia seeds.

Ingredients

• 1/2 cup unsweetened almond milk
• 1/2 cup plain nonfat Greek yogurt
• 1/4 cup canned pumpkin puree
• 1/2 scoop (about 15 grams) unflavored whey protein powder
• 1/2 teaspoon pumpkin pie spice
• 1 teaspoon maple syrup
• 2 tablespoons chia seeds
• 1 tablespoon chopped pecans

Instructions

1. Whisk the almond milk, Greek yogurt, pumpkin, protein powder, pumpkin pie spice and maple syrup 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 pecans.

12. Breakfast Salad with Eggs and Edamame

Breakfast salads are a fresh way to start the day, and this one pairs hard-boiled eggs and edamame with greens, avocado and feta for plenty of protein. A simple lemon dressing keeps it light.

Servings: 1

Total time: 10 minutes

Estimated protein: About 27 grams per serving, mainly from eggs and edamame, with a smaller contribution from feta.

Ingredients

• 1/2 cup frozen shelled edamame
• 1 tablespoon fresh lemon juice
• 1 teaspoon extra-virgin olive oil
• Pinch of salt
• Pinch of black pepper
• 2 cups mixed greens
• 2 large hard-boiled eggs, peeled and quartered
• 1/2 cup cherry tomatoes, halved
• 1/4 ripe avocado, sliced
• 2 tablespoons crumbled feta cheese

Instructions

1. Microwave the edamame with a splash of water for 1 1/2 to 2 minutes, until hot and tender, then rinse under cold water to cool.
2. Whisk the lemon juice, olive oil, salt and pepper in a large bowl, add the greens and toss.
3. Top with the eggs, edamame, tomatoes, avocado and feta and serve.