16 High-Protein Breakfasts To Start Your Day Right (Including Vegan & Vegetarian Options)

That's a big benefit if you regularly find yourself hitting a wall midmorning and scrounging for a muffin or a sugary latte. Start your morning with a high-protein breakfast, and "you'll be feeling sustained and energized until lunch, or more likely to look for a protein-rich or healthy snack if you do start getting hungry," says Lisa Mastela, MPH, R.D., and CEO of Bumpin Blends superfood smoothies.

That's because research shows2 the body is more equipped to manage blood sugar and insulin levels after a carbohydrate-containing meal that's high in protein.

And then there is the long-term payoff. "Because of its blood-sugar-balancing effect, consuming adequate protein can help reduce risks of many health conditions whose roots lie in glycemic instability and inflammation related to that imbalance, such as diabetes3, cognitive decline4, and heart disease5, to name a few," says Cording.

A high-protein breakfast is equally important if you have specific health and fitness goals or you're looking to support longevity and healthspan. Looking to put on some muscle? "Muscle growth needs regular protein, so incorporating extra protein into every meal feeds muscles," says Mastela. And if your goals are geared toward longevity, she adds that protein is still your friend. "A healthy amount of protein at breakfast supports longevity both independently and as a precursor to other activities that support longevity—for example, skipping the midmorning sugar fix."

So, what does a healthy amount of morning protein look like? "I generally encourage aiming for 15 to 30 grams of protein per meal for most healthy adults, but depending on factors like age, activity, and underlying health conditions or if someone is healing from surgery or burns, those needs can vary," says Cording.

Try to get that morning meal in within 90 minutes of waking up. "This is a bit arbitrary, but really, you just don't want to get your day going too far without some breakfast," says Mastela. "Studies show that eating when you wake best supports longevity and a healthy circadian rhythm6."

Finally, don't get too hung up on counting every last gram. "Sometimes the stress of measuring food and hitting specific number-based goals causes more inflammation in the body and thus is detrimental to health," Mastala points out. "Rather, focus on just incorporating one to two healthy sources of protein into your meals."

Recipe by Jess Cording, M.S., R.D., CDN, INHC

Recipe by Skye Garman, NASM, CPT, CES

Recipe by Jessica Monroe, Ph.D., R.D., L.D.

A gut-health-doctor-approved protein smoothie (~25 grams of protein per serving, depending on the protein powder used)

5-minute turmeric and spinach tofu scramble (31 grams of protein per serving)

PB and chocolate whipped protein oatmeal (27 grams of protein per serving)

Caramelized onion frittata (15 grams of protein per serving)

Veggie breakfast sandwich (17 grams of protein per sandwich)

Healthy pancake recipe (10 to 13 grams of protein per pancake)

High-protein overnight oats (25 grams of protein per serving)

Keto breakfast burrito (22 grams of protein per serving)

Smoked salmon scrambled eggs (17 grams of protein per serving)

Turkey sweet potato hash (26 grams of protein per serving)

Incorporating protein into your morning meal is an easy way to fuel your body for the busy day ahead, and the benefits for muscle gains, healthspan, and beyond are impressive.

Eat any of the high-protein breakfasts on this list and you're well on your way to an energized day.