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

If you want to boost your morning with a protein-rich breakfast, you’re in the right place. Learn about the benefits of getting 30g of protein for breakfast and how a protein-packed morning meal can set you up for a great day.

Plus, we’ve got some tasty 30g protein breakfast ideas for you!

Why start your day with 30 grams of protein?

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

Benefits of a high protein breakfast

A protein-rich breakfast can help stabilize your blood sugar and keep you feeling full longer (7, 8). It provides essential amino acids that your body needs to repair and build muscle tissue (9). Plus, eating plenty of protein for breakfast can help you increase the total protein you eat that day and meet 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 protein-rich breakfast ideas to help you hit that 30g protein goal.

1. Blueberry Protein Overnight Oats

Sweet, satisfying and packed with protein, overnight oats are a great way to start your day. And don’t miss our Golden Overnight Oats with blueberries for variety!

You will need:

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

Total estimated protein: 40g

2. Tropical protein shake after training

Whether you’ve worked out or not, kick-start your day with this vibrant tropical protein shake!

You will need:

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

Total estimated protein per portion: 35g

You also like

6 protein-rich breakfast ideas to keep you energized throughout the day >

3. High protein breakfast quesadilla

This quick breakfast quesadilla is full of flavor and muscle-building protein.

You will need:

• 1 bacon strip (3g protein)
• 2 large eggs (12 g protein)
• 3 tablespoons unsalted canned black beans, rinsed and drained (3 g protein)
• 1/2 jalapeno, seeds and stem removed, thinly sliced
• 1 sprouted whole grain tortilla (7 g protein)
• 3 tablespoons reduced-fat shredded cheddar cheese (6 g protein)
• 1/4 cup baby arugula
• Cumin, salt and pepper to taste

Total estimated protein: 31g

4. Sausage spinach goat cheese omelette

Versatile and packed with protein, this delicious omelette will start your morning off right.

You will need:

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

Total estimated protein: 31g

5. Pumpkin spice protein smoothie

While pumpkin spice is a favorite, you can substitute different fruit and protein powder flavors in your smoothie.

You will need:

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

Total estimated protein: 38g

6. Greek yogurt with fruit and nuts

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

You will need:

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

Total estimated protein: 43g

7. Protein pancakes

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

You will need:

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

Total estimated protein: 41g

8. Toast with avocado, salmon and eggs

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

You will need:

• 1 avocado (3 g protein)
• 2 oz smoked salmon (10 g protein)
• 2 large eggs (12 g protein)
• 2 slices of wholemeal bread (9 g protein)
• Sliced ​​red onion

Total estimated protein: 34g

You also like

This is what a day with 1,800 calories looks like >

Tips for a high-protein 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 good budget-friendly protein options.

Dietary requirements

Whether you’re vegan, vegetarian or gluten-free, you can adjust these 30g protein breakfast recipes to fit your diet. For example, replace regular protein powder with a plant-based option, or use gluten-free oats.

Tracking protein intake

Track your protein intake to make sure you’re hitting your goals with an app like MyFitnessPal. Aim for a balance of protein-rich foods at each meal.

Maintenance of muscles

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

Frequently asked questions

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

Starting your day with a 30g protein breakfast is a great way to energize your body, keep your energy levels stable and support muscle health. Get the MyFitnessPal app for more protein-packed recipes to 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 on MyFitnessPal Blog.