7 High-Protein Breakfast Foods, According To A Dietitian


Versatile and rich in high-quality protein, eggs can be scrambled, boiled, poached, or made into omelets, providing about 6 grams of protein each.

Greek Yogurt

Thick and creamy, Greek yogurt offers around 10 grams of protein per 100 grams, and can be topped with fruit, nuts, or granola.

Cottage Cheese

This dairy product is packed with protein, offering about 14 grams per half-cup, and pairs well with fruit or whole grain toast.

Protein Smoothies

Blend protein powder with milk or yogurt, fruits, and greens for a quick and nutritious high-protein breakfast.


Enhance traditional oats with protein powder, Greek yogurt, or nut butter to increase protein content.

Chia Seed Pudding

Made by soaking chia seeds in milk, this pudding offers about 4 grams of protein per ounce, along with healthy fats and fiber.

Smoked Salmon

Rich in omega-3 fatty acids, smoked salmon provides about 18 grams of protein per 3-ounce serving and can be paired with whole grain bread or bagels.

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