20 High Protein Breakfast Food List To Power Your Morning

High Protein Breakfast Food List

Breakfast is one of the most important and essential meals of the day, taking high protein food at breakfast not only makes you satisfied but full throughout the day.

Do you know how much protein you get from what you eat? 

People who eat breakfast without knowing typically get more of fiber, Vitamins, fats, and less protein.


  • Proteins reduce muscle loss as you lose body fat.
  • Having high protein food in breakfast keeps you full throughout the day which in turn helps you consume fewer calories, resulting in fat loss.
  • Digesting protein is not so easy like fats, carbs, and vitamins. It can make you feel less hungry throughout the day.
  • Proteins also help in muscle building. When we lift weight in the gym we create a tiny micro tear in our muscle. The amino acids present in the protein helps to surround the tear & repair it and in turn, make it bigger and stronger.

Rich protein food for breakfast not only reduces your appetite, but it is also useful for weight loss and muscle building.

Calculate your protein requirement here

Below are the 20 high protein breakfast food you will want to eat after reading.



[Amount Per 100 grams]

1. Oatmeal

  • Protein: 2.4g
  • Carbohydrate: 12g
  • Total Fat: 1.4g
  • Cholesterol: 0
  • Calorie: 68

Oatmeal is one of the best protein breakfast you can take to start your day. Oat-meals are nutritious and have no cholesterol, very filling and help you in losing weight.

How to eat?

Cook oatmeal with milk or water and add some fresh fruits like banana, strawberry, apple, etc to make it taste great.


2. Eggs

  • Protein:13g
  • Carbohydrate: 1.1g
  • Total Fat: 11g
  • Cholesterol: 373 mg
  • Calorie: 155

Eggs are one of the best protein sources of breakfast you can buy from the easily available store. Eggs keep you full as compared to cereal or toast and also assist in fat loss and muscle building. Due to its high content of Cholesterol, one must eat not more than 2 full eggs.

How to eat?

Boil the egg with water for 10 minutes, plunge the egg into an ice bath. Peel and you’re ready to go. Eggs can likewise be eaten scrambled, omelet, or fried. It is also added to salads to increase its flavor. Eat only egg white if you concentrate only on protein.


3. Peanut Butter

  • Protein: 25g
  • Carbohydrate: 20g
  • Total Fat: 50g
  • Cholesterol: 0
  • Calorie: 588

The majority of the bodybuilders love peanut butter. It has healthy fat which is good for good weight gain. It also contains fiber which is good for our bones and muscles. Studies had found that peanuts lowered the risk of cardiovascular and coronary heart disease. Try to buy peanut butter in the purest form available.

How to eat?

Take two slices of toast and put a layer of peanut butter on the top, add some fruits like banana or apple or any of your choices for better taste. You can also have peanut butter with sugar-free biscuits or bread. Try out your recipe!


4. Chickpea/Legume

  • Protein: 19g
  • Carbohydrate: 61g
  • Total Fat: 6g
  • Cholesterol: 0
  • Calorie: 364

Chickpea is rich in vitamins, minerals, fiber, and protein. Chickpeas have many health benefits, such as improving digestion and muscle building. Moreover, chickpeas are high in protein which is an excellent replacement for meat in vegetarian and vegan diets.

Try to have sprouted chickpea, which is considered to have more protein than normal chickpea.

How to eat?

Boil the chickpea with water, add some salt according to your taste and your chickpea is ready to go. Chickpeas can likewise be mix with fruits and salads.


5. Banana

  • Protein: 1.1g
  • Carbohydrate: 23g
  • Total Fat: 0.3g
  • Cholesterol: 0g
  • Calorie: 89

Bananas are a good source of vitamin C, dietary fiber and protein. Though it has 1.1g of protein, you can add banana to other high protein food to increase its taste. Bananas can help you get through constipation and are found to be good for our skin.

How to eat?

Peel the banana and eat it directly. Avoid eating too ripe bananas as they may not be fit for our health. Bananas can also be added in your cereals, bread, shakes or smoothies.


6. Yogurt

  • Protein: 10g
  • Carbohydrate: 3.6g
  • Total Fat: 0.4g
  • Cholesterol: 5mg
  • Calorie: 59

A dairy product like milk, yogurt, and cheese is very rich in protein and calcium. Yogurt is very tasty and healthy for breakfast. Try eating the yogurt in the purest form(without sugar).

How to eat?

You can eat yogurt in the purest form or add some fruits like berries, strawberries or any other to double its taste. There is no harm if you eat yogurt every day, it helps digestion.

Read: What Is The Importance Of Good Health?

7. Guava

  • Protein: 2.6g
  • Carbohydrate: 14g
  • Total Fat: 1g
  • Sugar: 8.92g
  • Calorie: 68

Guava is one of the most protein content fruit which is available easily at a low price. It helps in weight loss, boosts our immunity, takes care of our digestive system as well as good for our skin.

How to eat?

Eat it fresh without adding anything. Guavas can also be eaten by mixing with other fruits as a salad.


8. Almonds

  • Protein: 21.2g
  • Carbohydrate: 21.6g
  • Total Fat: 49.9g
  • Cholesterol: 0
  • Calorie: 579

Almonds are a good source of protein, however, they are a bit expensive. Almonds are good for our heart and provide a good energy source because it has 579 calories per 100 g. It is also loaded with antioxidants and vitamins.

How to eat?

Soak a handful of almonds in a bowl containing water and eat it when it becomes bigger. It can also be used as a topping for milk, yogurt, Ice cream, and salads.


9. Flattened Rice/Poha

  • Protein: 6g
  • Carbohydrate: 40g
  • Total Fat: 2g
  • Cholesterol: 0
  • Calorie: 202

Flattened rice or Poha is one of the best breakfasts in India. Poha is an excellent choice who want to lose weight and want to stay full. It is rich in carbohydrates and protein and is good for people having diabetes, skin and heart problems.

How to eat?

Poha or flattened rice can be eaten raw by immersing it in plain water. Milk can also be used instead of water. Nuts, raisins, cardamoms, etc can also be added for better taste.


10. Avocado

  • Protein: 2g
  • Carbohydrate: 9g
  • Total Fat: 15g
  • Cholesterol: 0
  • Calorie: 160g

Avocados are very good for our health to add in the morning breakfast. Avocados are nutritious with a good source of monounsaturated fat, which can reduce the risk of heart disease. It contains more potassium than bananas and loaded with fiber & mono-saturated fatty acids. This fruit also helps you in losing weight.

How to eat?

Lift pit out with a spoon of the fruit skin and eat it directly. It can also be served with scrambled eggs, toast, salads, pasta, pancake, bread, fries, etc and can be alternative to mayonnaise.


11. Alfalfa

  • Protein: 4g
  • Carbohydrate: 2.1g
  • Total Fat: 0.7g
  • Cholesterol: 0
  • Calorie: 23

Alfalfa improves metabolic health and is high in vitamin k and c. Alfalfa helps in controlling high cholesterol, asthma, and diabetes.

How to eat?

Alfalfa sprouts can be eaten by including in a sandwich, salad, toast or soup. The best way is to eat with chickpea salad, add some salt according to your taste.

Also, read  5 Easy Trouble-Free Tips To Lose Belly Fat At Home(Smart Tricks)


12. Peanut-The Best High Protein Breakfast Food!

  • Protein: 26g
  • Carbohydrate: 16g
  • Total Fat: 49g
  • Sugar: 4.7g
  • Calorie: 567

Peanuts are rich in vitamins, minerals, and protein. Due to the rich in protein and fiber peanuts are best for those who want to lose weight. Peanuts are also favorite for bodybuilders as it contains 26g of protein in 100g. It is easily available in stores and is considered as one of the main sources of protein.

How to eat?

Eating peanut is very easy, take a handful, crack the open shell and just dig in. Peanuts are also preferred raw with veg salad. It can be eaten in various ways such as topping of salad, dishes, adding in ice cream, etc. Peanuts are also used for making peanut butter so, one can also eat peanut butter with toast or bread.


13. Golden Raisins

  • Protein: 3.4g
  • Carbohydrate: 80g
  • Total Fat: 0.5g
  • Sugar: 28g
  • Calorie: 302

Raisins are packed with energy, vitamins, minerals and rich in fiber.  Raisins are sweet and high in sugar and calories, Beneficial when you eat at an exhausted state. It helps in digestion and keeps your bones strong.

How to eat?

Take water in a bowl and soak the raisins, once it comes to its size you can have it on the go. Most people prefer raisins in a salad, oatmeal, cereal topping, etc. You can also add raisins to yogurt, to increases its taste.


14. Walnut

  • Protein: 15g
  • Carbohydrate: 14g
  • Total Fat: 65g
  • Cholesterol: 0
  • Calorie: 654

Walnuts are very good for our health, it is rich in healthy fat and antioxidants. Walnut is linked to improve brain health and reduce the risk of heart disease and cancer. The protein content is huge in 100g walnut.

How to eat?

Walnut can be eaten by adding in green salads or fruit salads. It can likewise be served over cereal, yogurt, or milk. They can likewise be utilized as a covering of fish, chicken or any other meat.


15. Dates

  • Protein: 2g
  • Carbohydrate: 75
  • Total Fat: 0.03g
  • Sugar: 4.5g
  • Calorie: 277

Dates are very nutritious and are high in fiber. It has disease-fighting antioxidants and is good for our hemoglobin.

How to eat?

Dates can be eaten fresh or dried. One can eat them by adding to a variety of dishes like salads, oatmeal, shakes, ice cream, etc.

Read: Are Buckwheat Gluten-Free? 8 Answers to the Most FAQs

16. Tofu

  • Protein: 8g
  • Carbohydrate: 1.9g
  • Total Fat: 4.8g
  • Cholesterol: 0
  • Calorie: 76

Tofu is one of the best sources for rich protein. It has calcium, iron and all the nine essential amino acids. Tofu improves the elasticity of the skin. It is one of the best breakfast you can have in the morning.

How to eat?

Tofu can be included in salads, sandwiches, burgers, bread, etc, It can also be toss with some noodles.


17. Pistachios

  • Protein: 20g
  • Carbohydrate: 28g
  • Total Fat: 45g
  • Cholesterol: 0
  • Calorie: 562

Pistachios are a great source of healthy fat, protein, fiber, etc. It is very healthy for eye and weight loss. Pistachios benefit to control blood sugar and blood vessels.

How to eat?

Pistachios can be eaten directly out of the roasted shell, raw pistachios are also healthy, a nutrient-rich snack which can be eaten anywhere, anytime.


18. Dried Coconuts

  • Protein: 3g
  • Carbohydrate: 10g
  • Total Fat: 27g
  • Sugar: 5g
  • Calorie: 283

Dried coconuts help to keep our heart and digestive system healthy. It also helps in fat loss and decreases the risk of heart disease.

How to eat?

Break open the coconut and cut the flesh into small pieces, you’re good to go. One can also add coconut with fruit salad, yogurt, veggies, and oatmeal’s to improve the taste to consume it with other important nutrients at breakfast.



  • Protein: 2.8g
  • Carbohydrate: 7g
  • Total Fat: 0.4g
  • Sugar: 1.5g
  • Calorie: 31

Broccoli has a good source of important nutrients as well considered as the most beneficial veggie. It is mostly rich in vitamin k and vitamin c. It is high in fiber which helps in digestion and prevents constipation. Broccoli is a popular veggie that also happens to be high in protein.

How to eat?

Broccoli can be eaten either raw or cooked. Eating raw broccoli helps to prevent the growth of cancer cells. Steam broccoli reduces cholesterol and more advantageous as compared to raw broccoli. Broccoli can be mixed with salads and as stuffing in sandwiches.


20. Cashews Nuts

  • Protein: 18g
  • Carbohydrate: 30g
  • Total Fat: 44g
  • Sugar: 1.68g
  • Calorie: 553
Cashews are high in good fats and a good source of protein. It helps in lowering heart disease and protects our body against high blood pressure. It supports healthy muscles & bones and is considered as one of the healthiest nuts on earth. They are also good for eye, blood health, and manages weight loss.

How to eat?

Cashew nuts are served as a topping on yogurt, oatmeal’s, veggies, salads, shakes, etc. One can also eat it out of the box, they are very delicious.

The Bottom Line

Sometimes it may be hard for you to eat the above mention high protein breakfast food either because you don’t like it or can’t eat it virgin. Try to take some of your favorite food and mix it according to your taste buds, maybe making a salad or whatever you name it!

Eating a good breakfast is important for your health to kick start your day. Therefore choose wise, explore, research and then eat, If required contact a nutritionist.

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