Breakfast toast with eggs, peanut butter, and cottage cheese

If you eat breakfast in the morning but find yourself hungry again by 10 a.m., it may be time to rethink what you’re eating for breakfast. Instead, plan a high-protein breakfast as an effective way to keep yourself satiated and full all morning long without snacking or eating your lunch early.

High-Protein Breakfast Ideas

A balanced breakfast is always advised, but protein is a unique nutrient in its capability to keep you full for a longer period of time compared to other nutrients. Scientists believe this is because protein activates satiety hormone release, which will suppress your appetite longer than other nutrients can.

While how much protein your body should get in a day can vary based on your individual body type, these high protein breakfast ideas should do an effective job at keeping you satiated until lunch.

Baked Eggs in Avocado with Wheat Toast

Baked Eggs in Avocado

Eggs are a wonderful source of protein, but served in an avocado with wheat toast just makes them even better. Not only is this a tasty and creative breakfast, but it has 21 grams of protein. Get the recipe here.

Peanut Butter Chia Seed Pudding

Peanut Butter Chia Seed Pudding

Peanut butter has been long-known as a fantastic source of protein, and it’s true. Paired with chia seeds, which also contain protein, this breakfast pudding is sure to delight your taste buds and keep you full through the morning hours. Get the recipe here.

Banana Peanut Butter Smoothie

Banana Peanut Butter Smoothie

Speaking of peanut butter, we love this banana peanut butter smoothie as another high-protein breakfast idea. Smoothies are really easy to put together and make a quick, yet healthy breakfast on-the-go. Get the recipe here.

Spinach Egg White Omelette

Egg White Spinach Omelette

Egg whites are a great source of lean protein and an omelette is a delicious way to get your fill of them. Plus, you can add other healthful ingredients like spinach to your omelette for some added nutrients. Get the recipe here.

Cottage Cheese with Fruit and Toast

Cottage Cheese with Fruit and Toast

A breakfast like this is not only fresh and appetizing, but it also packs in about 22 grams of protein. You can pair wheat toast with cottage cheese and whatever fruit you like. We like to use whatever is seasonal and fresh, then drizzle just a tiny bit of raw honey on top for a sweet touch.

Healthy Protein Waffles

High-protein waffles

Waffles don’t have to be reserved for a weekend indulgence. These healthy, high-protein waffles contain 20 grams of protein per serving. You’ll be eating a breakfast favorite without the usual sugar crash that follows with traditional waffles. Get the recipe here.


The Scientific Reason Protein Makes You Feel Fuller. (2018, May 21). Retrieved from