Protein-Packed Breakfast Ideas That Won't Break the Bank

If you work out consistently, you know that higher protein breakfasts can keep you fueled for longer, make you feel more alert, and improve specific digestive issues. Here are some protein-rich dishes to take your breakfast to the next level.

Quiche

If you love eggs, make yourself a quiche. The base is a ton of eggs with a little cheese and either cream, milk, or half-and-half. Add turkey bacon for extra protein, veggies for a healthier morning bite, and flavor it as you wish.

Turkey Chorizo Scramble

Start with some well-chopped turkey chorizo as the base for this delicious breakfast idea. Get creative with ingredients, add different vegetables to make it hearty and healthy, and top it off with an egg of any style.

Tofu Scramble

Replace an egg scramble with a tofu scramble, a great alternative, especially for those who don't like or can't eat eggs. Cook tofu with vegetables and spices of your choice. Add a variety of veggies to try out different flavor profiles.

Cottage Cheese

Although many people enjoy cottage cheese by itself, there are many ways to prepare it to add protein to your dish. Add chopped fruits or vegetables, such as cucumber, peaches, tomatoes, or raspberries. Add cottage cheese to a creamy sauce or blend it with fruit and ice to make a healthy ice cream.

Protein Powder Overnight Oats

Change up your breakfast constantly with different toppings by making overnight oats with protein powder. Layer oats with fruits, nuts, and seeds.

Smoked Salmon Bagel

This idea might be a bit pricier than the others, but smoked salmon, cream cheese, capers, and the seasonings of your choice offer great nutritional value and pack a lot of protein in a low-effort meal. Add avocado for even more nutrition.

Leftovers

Save time and money by eating your leftovers the next day for breakfast, especially if it is a high-protein meal.

Beans

Eating beans on their own, making soup out of them, or eating them as a side dish is a great source of protein. Make a batch of beans in the crockpot or on the stove during meal prep and keep them handy in the fridge to add to your breakfast throughout the week.

Canned Tuna

Canned tuna has a lot of protein and can be kept in the cabinet for quite a while, offering you a quick and easy meal in a pinch. Jazz it up to personalize the flavor by adding things like black beans, corn, mayo, lemon, and seasonings for an exotic taste.

Yogurt Parfait

Layer yogurt with nuts, granola, cereal, fruit, and seeds. Add yogurt to a smoothie, milkshake, or make your own frozen yogurt.

Turkey Bacon

For an alternative to bacon, which is getting pricier by the day, use turkey bacon. Add it to an egg scramble, eat it in a BLT, or serve it as a side dish for any breakfast meal.

Canned Fish

Canned fish like sardines have a lot of protein (20-25g in a typical can) and excellent nutritional value. Try eating sardines on toast or with crackers. Add canned fish like mackerel or sardines to your avocado toast.

Breakfast Burritos

Breakfast burritos allow you to plan or use up what you have left in the fridge. Think outside the box and try something like sweet potatoes, black beans, peanut butter, apples, and nuts inside a wrap.

Rotisserie Chicken

Buying a rotisserie chicken is an excellent idea that can contribute to many meals throughout the week. Add chicken to an omelet, stir fry it with vegetables, or eat it on an English muffin or toast with cheese.

Egg Frittatas

Use a muffin tin to create mini egg frittatas for your meal prep process. You can add virtually any ingredients to the eggs, such as leftover spinach or chopped veggies, cheese, and various meats or vegan protein options. Make enough to last a week, or make them in bulk and store them in the freezer when you're ready to eat them.

Shakshuka

Use onions, peppers, and tomato to create a thick, savory sauce, almost like a stew. Typically, eggs are added to the sauce before it is covered on the stove or put in the oven to firm up the eggs. There are several ways to make shakshuka based on your preferences.

About the Author

Daisy Frisch is an experienced writer and editor with nearly 15 years in the field, currently serving as a contributing writer and photo editor at Wealth of Geeks. She specializes in long-form SEO content and digital content with a focus on food, lifestyle, and media topics. She has written for and been published by numerous publications, including MSN, MSN UK, Flipboard, Remodelaholic, The Happiness Function, Kinda Frugal, and many more.

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