8 Tasty Ways to Get 30g of Protein for Breakfast (Recipes Included!)

If you want to boost your morning with a protein-packed breakfast, you’ve come to the right place. Learn about the benefits of 30g of protein for breakfast and how a high-protein morning meal can set you up for a fantastic day.

We also have some delicious 30g protein breakfast ideas for you!

Why start the day with 30 grams of protein?

Starting your day with 30 grams of protein for breakfast can be a game-changer for muscle retention and satiety (feeling full for longer) (5, 6).

Benefits of a high protein breakfast

A protein-rich breakfast can help stabilize your blood sugar and keep you feeling fuller for longer (7, 8). It provides essential amino acids that your body needs to repair and build muscle tissue (9). Additionally, eating plenty of protein for breakfast can help you increase the total amount of protein you consume that day and reach your protein goals.

Recipes and meal ideas for a 30g protein breakfast

Let’s get to the fun part – the recipes! Here are some delicious, Ideas for a protein-rich breakfast to help you reach your 30g protein goal.

1. Blueberry protein overnight oats

Sweet, filling and full of protein, Overnight oats are a great start to the day. And don’t miss ours Golden overnight oats with blueberries for variety!

You need:

• 2/3 cup oatmeal (7g protein)
• 1/2 cup fat-free milk (4g protein)
• 1 cup Greek yogurt (25g protein)
• 1/2 banana
• 1 tablespoon peanut butter (3.5g protein)
• 1 teaspoon chia seeds (0.5g protein)
• Cinnamon
• Fresh blueberries

Estimated total protein: 40g

2. Tropical post-workout protein shake

Whether you’ve exercised or not, start your day with this dynamic product tropical protein shake!

You need:

• 1 cup unsweetened coconut water (0.5g protein)
• 1/2 banana (0.5g protein)
• 1/2 cup frozen mango (0.5g protein)
• 1/2 cup frozen pineapple
• 1 cup spinach (0.5g protein)
• 2 tbsp almond butter (7g protein)
• 1/2 cup 0% natural Greek yogurt (13g protein)
• 1 scoop vanilla whey protein powder (13g protein)

Estimated total protein per serving: 35g

3. High protein breakfast quesadilla

So fast Breakfast quesadilla is full of flavor and muscle-building protein.

You need:

• 1 strip of bacon (3g protein)
• 2 large eggs (12g protein)
• 3 tablespoons no added salt canned black beans, rinsed and drained (3g protein)
• 1/2 jalapeno, seeds and stem removed, thinly sliced
• 1 sprouted whole wheat tortilla (7g protein)
• 3 tablespoons reduced-fat grated cheddar cheese (6g protein)
• 1/4 cup baby arugula
• cumin, salt and pepper to taste

Estimated total protein: 31g

4. Sausage, spinach and goat cheese omelet

Versatile and rich in protein, this delicious omelette is sure to get your morning off to a good start.

You need:

• 2 large eggs (12g protein)
• 1 piece of chicken apple sausage (14g protein)
• 1 ounce goat cheese (5g protein)
• 1/2 cup spinach

Estimated total protein: 31g

5. Pumpkin spice protein smoothie

While Pumpkin spice is a favorite, you can replace your smoothie with different fruit and protein powder flavors.

You need:

• 5 1/3 oz Greek yogurt (15g protein)
• 1 scoop of soy protein powder (21g protein)
• 1/2 cup canned pumpkin (1g protein)
• 1/2 banana (1g protein)
• Pumpkin spice mix
• maple syrup
• Ice cubes

Estimated total protein: 38g

6. Greek yogurt with fruits and nuts

Simple, nutritious and crunchy. Customize this easy 30g protein breakfast with your favorite nuts and fruits.

You need:

• 1 cup Greek yogurt (25g protein)
• 1 scoop whey protein powder (13g protein)
• 1/4 cup sliced almonds (5g protein)
• 1/2 cup raspberries

Estimated total protein: 43 g

7. Protein pancakes

Choose this fun and filling breakfast with cinnamon and maple syrup or a dollop of nut butter for even more extra protein for breakfast.

You need:

• 1/2 cup oatmeal (5g protein)
• 1/4 cup vanilla whey protein powder (27g protein)
• 1/4 cup fat-free milk (2g protein)
• 1 large egg (6g protein)
• 1 tbsp coconut flour (1g protein)
• 1 tsp baking powder
• 1/8 tsp salt
• 1/2 banana

Estimated total protein: 41g

8. Avocado, salmon and egg toast

Trendy, delicious and high in protein, we added eggs to our recipe Mashed avocado with smoked salmon and red onion for this decadent dish.

You need:

• 1 avocado (3g protein)
• 2 ounces smoked salmon (10g protein)
• 2 large eggs (12g protein)
• 2 slices whole wheat bread (9g protein)
• Sliced red onion

Estimated total protein: 34 g

Tips for a protein-rich breakfast

Balance and variety

Balance your 30g protein breakfast with complex carbohydrates and healthy fats for a healthy diet. Variety means you get all the nutrients your body needs. Eggs, Greek yogurt, and black beans are great budget-friendly protein Options.

Nutritional needs

Whether you’re vegan, vegetarian or gluten-free, you can adapt these 30g protein breakfast recipes to suit your diet. For example, swap regular protein powder for a plant-based version or use gluten-free oatmeal.

Tracking protein intake

Keep track of your protein intake to ensure you reach your goals with an app like this MyFitnessPal. Make sure you have a good balance of protein-rich foods at every meal.

Muscle preservation

Protein is essential for maintaining lean muscle mass, especially if you’re trying to lose weight. It helps maintain muscle mass and keep metabolism high (10).

Frequently asked questions

The bottom line: Start your day with a 30g protein breakfast for optimal health and well-being

Starting the day with a 30g protein breakfast is a great way to fuel your body, keep your energy levels stable and support muscle health. Get this MyFitnessPal app More high-protein recipes to help you make the most of your morning meals.

Originally published April 3, 2020; Updated January 2026

The post 8 Tasty Ways to Get 30g of Protein for Breakfast (Recipes Included!) appeared first MyFitnessPal Blog.

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