35 High Protein Breakfast Ideas That Taste Like a Treat

These are pretty much my breakfasts on real mornings, when I have a child who wants pancakes and 8 minutes. A few rules of thumb I’ve picked up the long way: aim for roughly 25 to 30 grams of protein. This is not just a number for the entire day, but also for each meal and, in particular, breakfast, because that is the number that keeps you full the longest.

Mornings can feel really busy, so you could go for a cold protein option like fish, or cottage cheese, or yogurt. These require zero prep.

1) Veggie Omelet

The case for Veggie Omelet: Three eggs and an ounce of cheese will add up to 25 grams of protein, and any extra vegetable from last night turns into the stuffing. This is the archaeology of breakfast-for-dinner and fridge dinners.

Crack 3 eggs into a bowl and add salt and pepper to taste. In a small non-stick skillet, heat 1 tsp of olive oil and sauté your chosen stuffings (like peppers, onions, mushrooms, spinach, etc.) for about 3 minutes or until they start to soften. Then, pour in the eggs and swirl the pan. Cook on medium for about 2 minutes, or when the bottom is set and the top is a little wet. Then, put cheese on top of the eggs and veggies and fold over before sliding the whole thing onto a plate. The center should still be slightly custardy.

For a more tangy flavor, replace the cheese with goat cheese. If you want to extend the protein, egg whites are a good alternative; simply use 4 egg whites instead of 3 whole eggs.

2) Turkey Roll-Ups

Justifying Turkey Roll-Ups: This is what I prepare when I am extremely short on time. Smoked turkey, cottage cheese, no cooking, 25 grams of protein in just three minutes. While this shows me smoking a turkey, you can get smoked turkey from any grocery store deli.

Take 4 to 5 slices of smoked turkey breast, and onto each slice, place a couple of tablespoons of small curd 4% cottage cheese. After that, add some pepper, drizzle a touch of olive oil, and add some of your greens (sliced cucumbers, baby spinach, or sprouts). Then, roll each one up tight like a cigar. This is a meal and you’re supposed to eat it with your hands.

You can substitute the turkey for smoked chicken or roast beef. If you want to avoid using cottage cheese, you can use Boursin or Laughing Cow instead. You will lose a few grams of protein, but you will gain spreadability.

3) Breakfast Quesadilla

Reasons for the Breakfast Quesadilla inclusion: it can be eaten as leftovers, it’s kid friendly, has over 30 g protein, and takes one pan to make, which clears out yesterday’s chicken.

One heat a pan and wait 30 seconds until pliable. Heat 1/2 cup chicken, 1/3 cup cheese, and a spoon of salsa on a tortilla and fold over one side. Cook each side for 2-3 minutes until cheese melts and tortilla is crispy with brown spots. Cut tortilla and serve with Greek yogurt or sour cream

If you have rotisserie chicken or leftover steak, both are better options than freshly cooked chicken. Using pepper jack instead of cheddar will give more heat.

4) Yogurt Parfait

Making yogurt parfait is a job that is easy to perform no more than five minutes and involves no cooking. It is filling, and protein-rich breakfast option, which includes 25g protein. This is my most frequent breakfast choice especially on days I don’t want to make decisions prior to having my coffee.

To make it, begin by layering plain whole-milk Greek yogurt (5% is the best, while 0% is the worst) with some fresh or frozen berries and some nuts (remember to measure: the nutrition labels on nuts are per 1/4 cup (30g) serving, so unless you want to go on a nutty 3-day adventure in your pants, don’t).

Suggestion: if you like things sweet, add 1/2 – 1 tsp of honey to the top (not stirred) so that it hits your tongue first. This is not a dainty yogurt parfait, and it will get messy.

5) Cottage Cheese Bowl

Meal prep is usually stress-free and the same goes for the Cottage Cheese Bowl. It has a place in the breakfast hall of fame where most breakfasts just hope to be. Cottage cheese has more protein per spoonful than the combination of scrambled eggs and salmon, so easy and quick is that it requires little to no prep and takes a short time to prepare, meaning you can have a meal ready in almost no time.

Pineapple is the only thing that can ‘disappear’ faster than a few seconds. Prepare some breakfast to enjoy it fully at your own time and enjoy it at your speed by getting some salmon and scrambled eggs from your pantry.

6) Scrambled Eggs and Salmon

Why Scrambled Eggs and salmon work: This is brunch pretending to be a Tuesday. If you don’t freak out while preparing them, eggs with smoked salmon take about six minutes and give you over 30 grams of protein.

You can whisk three eggs with a splash of milk and a pinch of salt. While standing over the stove, turn the heat to medium (or better, low, trust me, you’ll be glad you did). Put a pat of butter in a non stick pan and toss in the eggs. With a rubber spatula, stir them for 4 minutes until they are soft and glossy, and just set. Remove them from the heat about 10 seconds before they appear finished; carryover heat will finish the cooking. Top it off with 2 ounces of smoked salmon, some chopped chives, and a sprinkle of black pepper.

Substitute: If you find smoked trout, it is acceptable (clearer taste, a bit less oily). If your salmon is heavily cured, you can skip the salt- the fish provides plenty.

7) Egg Muffin Cups

What makes Egg Muffin Cups relevant here is: Make twelve on Sunday, eat two every morning, and breakfast is taken care of through Thursday. No special skills needed!

Begin by cracking 8 eggs into a bowl. You can add a little bit of salt, pepper, and milk. It is important to spray a 12 cup muffin tin with non-stick spray (eggs will stick). Each cup should be filled halfway with an equal amount of chopped cooked vegetables, sausage, and/or bacon. Each cup should almost be 3/4 full with the beaten egg mixture. Bake for 18-20 minutes at 375 degrees F.

The top should be a golden brown with a puffed chicken texture. Once you are done, a toothpick that was cooked should come out clean too. It is true that they will deflate when they cool, and that is okay. These can be kept in the fridge for 4 days max.

To add more protein and improve the texture of the cups, add 1 tablespoon of cottage cheese to each cup. If you want to add any watery vegetables, such as raw zucchini, be sure to squeeze the water out of them.

8) Tofu Scramble

Tofu Scramble: A source of plant based protein that is simple and does not feel like a job to prepare. If your tofu is firm enough, it can take you five minutes to get 12 grams of protein.

To start, drain a 14-ounce block of extra-firm tofu and press it for 5 minutes between a clean towel and a heavy plate. Then, hand-crumble the tofu into a hot pan with some heated olive oil. Season it with 1/2 teaspoon turmeric for color, 1/4 teaspoon black salt or kala namak (which gives it an eggy taste), and add some regular salt and pepper to taste. Cook and stir for about 4 minutes or until the edges of the tofu become golden brown. Next, add about 2 large handfuls of spinach and stir for about a minute or until the spinach wilts. To finish, add salsa and avocado on top.

If you use silken tofu, it will have a creamier (and more custard-like) texture, while using regular firm tofu will make it chewier. If you have never bought kala namak, then skip it. The dish will still work without it, it just won’t fool anyone into thinking it’s eggs.

9) Overnight Oats

The pitch for Overnight Oats: Tomorrow’s breakfast is done before you brush. You won’t have to put much effort into this in the morning, and it will have 25 grams of protein.

For this recipe, grab a 16-ounce jar and add the following ingredients: 1/2 cup of rolled oats (not instant or steel cut), 3/4 cup of milk, 1/3 cup of plain Greek yogurt, 1 tbsp of chia seeds, 1 tbsp of honey or maple syrup, and a pinch of salt. Mix it up, and place the lid on it, putting it in the fridge for no less than six hours or no more than four days. In the morning, add your favorite toppings, such as berries, nuts, or nut butter. Your oats should be thick, pudding-like, and not soupy. If yours are soupy, let them sit for another hour, or you added too much milk.

If you want thicker oats, you can replace Greek yogurt with Skyr for a more tangy flavor. If you don’t mind the lumps, stirred cottage cheese will also work.

10) High-Protein Oatmeal

What high protein oatmeal does: If you want to turn regular oatmeal into a 30 gram protein breakfast without that protein powder boost, this is it. It sounds odd, but it tastes like a regular oatmeal.

You do this by combining 1/2 cup of rolled oats with 1 cup of milk on medium heat for 5 minutes. Once the oatmeal starts to thicken, add in 1/3 cup of liquid egg whites, and stir the mixture for another 90 seconds. The egg whites become invisible, and make the mixture creamier. Choose your preferred toppings, such as honey, cinnamon, or banana. If you see white flecks in your porridge, your heat was too low, or you didn’t stir fast enough.

You can substitute the egg whites by putting in a scoop of unflavored protein powder; just make sure to mix it at the end with some cold milk or it will clump.

11) Breakfast Burrito

What makes this morining special: A protein bomb (30+ grams) that is foil-able for 4 hours and freeze-able for 2 months. If you want to win the week, do a stack on Sunday.

Whisk and cook 3 eggs. Heat 1/3 cup of canned black beans (drained and lightly mashed with a fork) and add salt and cumin. In a dry pan, warm a large flour tortilla for about 30 seconds. Along the center, add your beans, eggs, 1 ounce of shredded cheese, and a spoonful of salsa. Tuck the sides in and roll tightly. To freeze, wrap in foil first, then place in a freezer bag. When reheating from frozen, microwave for 90 seconds (remove the foil!) covered with a paper towel, then an additional 30 seconds.

You can swap out the bean layer for pinto beans, refried beans, or seasoned ground turkey. If you plan to eat this immediately, add half an avocado; if you don’t plan to eat this right away, freeze it without the avocado.

12) Breakfast Sandwich

From earning its keep: All the calories of a fast food sandwich, none of the fast food. About 10 mins of effort for 30 grams of protein.

In a non-stick frying pan, cook both sides of the turkey sausage patty for at least 3 minutes on each side until fully cooked (internal temperature of 165°F or higher). After the sausage is done, use the same pan to make an egg (instructions on how to use a tuna can to make an egg ring are below). If you don’t have a tuna can, you can use a saucepan and add a small amount of water (make sure it’s a small amount so it doesn’t overflow into the egg). Cover with a lid and steam for about 2-3 minutes).

After the bottom of the egg white is fully set, the yolk should still be runny, so take it off the heat at that point. While the egg is cooking, pop the English muffin in the toaster. With all of the components ready, you should assemble it in the following order: muffin, egg, slice of cheese (hot), sausage patty, other half of muffin, etc. The leftover heat in the muffin will help the cheese melt in about 90 sec.

Substitutes: Instead of turkey sausage use chicken sausage. If the English muffin is too bready for you, please choose a toasted whole grain bagel thin.

13) Protein Smoothie

Why Protein Smoothie belongs here: Protein shake. Done correctly, 30g of protein. It tastes like a supplement and not in a good way.

Chop a frozen banana and put it in a blender with two tablespoons of natural peanut butter, three-fourths of a cup of plain Greek yogurt, one cup of milk, one scoop of unflavored or vanilla whey, one teaspoon of vanilla, and some ice, then blend for thirty seconds, scrape the sides and blend for another fifteen seconds. It should be as thick as a milkshake- if it is too thin, add four to five more ice cubes and blend again. The smoothie is best consumed 10 minutes after blending.

To make it different, rather than using the suggested nut butter option, you can use almond butter, and for the Greek yogurt you may try skyr, since it is more creamy. If you don’t have whey, substitute it with half a cup of cottage cheese; it will blend in completely.

14) Chocolate Yogurt Pudding

What to expect: Chocolate Yogurt Pudding has a whopping 25 grams of protein, so you can indulge and get your gains at the same time! And when it comes to simplicity, this recipe takes the cake (or pudding, in this case) with just 2 ingredients!

Start by mixing 3/4 cup of plain Greek yogurt with 1-2 tablespoons of unsweetened cocoa powder, and sweeten it to your liking with 1-2 teaspoons of honey or maple syrup. Make sure all the ingredients are mixed and it’s uniform in color. To top it off, you can add some sliced berries or a spoon of cacao nibs. Go ahead and eat it right away, but know that the cocoa flavor will develop more the longer you wait. After about 3 minutes, it will feel more like a dessert.

Swap: Adding vanilla extract will enhance the flavor. Use 5% Greek yogurt for full-fat dessert mode. Use 0% Greek yogurt if you want more protein per serving.

15) Breakfast Salad

Breakfast Salad is a winner because: We get that eating salad for breakfast might sound odd, but there’s a method behind the madness. The eggs and the avocado are the filling components, not the greens.

To make soft boiled eggs, I put them in boiling water for 7 minutes, then put them in ice water for 2 minutes to cool, and then peel them. For this dish, I make a base of arugula, slice half an avocado, then add two eggs cut in half, and sunflower seeds topped with a pinch of salt and pepper. Finally I drizzle olive oil and lemon juice. The goal is for the egg yolks to be runny and jammy. If it’s hard to cut the yolks, then the eggs were boiled for too long- over 8 minutes.

Swap: If you prefer, you can change the arugula to spinach or kale. A spoonful of cottage cheese or feta cheese can add more than 25 grams of protein. Don’t use romaine, as it will not hold up to the warm egg.

16) Tuna Melt Toast

Explanation for Choosing This Morning: Many cultures see eating tuna for breakfast as acceptable. It is a source of around 30 grams of protein. It takes minutes to go from can to plate. Try this tuna melt out. Please make sure to drain the oil from the tuna can and use that drained tuna for mixing with 1 tablespoon of Greek yogurt or mayonnaise and a little lemon juice. Add salt, pepper, and capers if you have them.

Toast a slice of bread made from whole grains. After the bread has toasted, make a stack of tuna and place a slice of cheese on top, then broil it for 90 seconds or until the cheese bubbles and turns brown. Eat your food while the bread is still fresh. Once the bread has sat for some time, it becomes soggy quickly.

If you want to stretch the recipe, consider swapping out half the tuna with mashed white beans. For the bread, use sourdough instead of whole grain. Also, sharp cheddar will likely have more of a bite than Swiss, so keep that in mind too.

17) Chickpea Scramble

What you get with Chickpea Scramble: A breakfast that is plant protein and has no eggs and is in one pan and takes seven minutes. That is roughly 18 grams of protein.

To start, you will drain and rinse a 15 ounce can of chickpeas. Use a fork to smash the chickpeas (not pureed, just smashed). Then, heat up some olive oil in a pan on medium heat and add the smashed chickpeas, 1/2 a teaspoon of turmeric, and 1/2 a teaspoon of cumin. Add salt and pepper to taste, then stir and cook for 4 minutes or until the chickpeas edges start to turn brown and until the spices become aromatic. After this, add in 1/2 cup of water and let it simmer for 2 minutes (or until it thickens). Once finished, add some spinach on top and then add lemon and chopped parsley.

Instead of white beans, you can use chickpeas. The protein can also be increased by adding a tablespoon of cottage cheese or yogurt.

18) Toast with Cottage Cheese

Why this is included Cottage Cheese Toast: It takes five minutes to prepare, has over 25 grams of protein, and is of a better quality than a $14 meal at a hotel restaurant.

Get a slice of whole-grain or sourdough bread and toast it. Spread 1/2 cup of 4% cottage cheese (yes, it’s that high) on it, and then add sliced cherry tomatoes, olive oil, a bit of flaky salt, and a lot of cracked black pepper. If you have basil, add it to the top. The toast needs to be eaten right away as it will get soggy after five minutes.

You can whip the cottage cheese for a smoother spread. Some people like to add cottage cheese and avocado to it for extra fat. If it is not summer, you can replace the tomatoes with sliced cucumbers.

19) Skyr Bowl

Skyr is thicker than Greek yogurt, plus it has a more pronounced tangy flavor. Skyr having more protein on a per serving basis than any other dairy product is another reason why Skyr Bowl is worth it. A typical bowl has around 28 grams which is the highest amount of protein.

Spoon 3/4 cup of plain Skyr into a bowl (good brand to try is Siggi’s). Add 1/4 cup of low sugar granola and some sliced strawberries. Drip 1 tsp of honey only on the granola (not on the skyr). You have 8 minutes to eat or else the granola will turn into pudding soaked sand.

If skyr is unavailable, Greek yogurt will work. You can also use thawed frozen blueberries instead of strawberries.

20) Protein Pancakes

What you get with Protein Pancakes: Pancakes without the post-pancake crash. Cottage cheese is about 30 grams of protein, and funnily enough, it is undetectable in the stack!

To a blender, add 1/2 cup cottage cheese, 2 eggs, 1/2 cup of rolled oats, 1/2 tsp baking powder, 1/2 tsp vanilla, and a pinch of salt. Blend until combined (about 30 seconds). Allow the batter to rest for 5 minutes. This will give the oats time to soak up some of the moisture. The batter will then be poured onto a buttered nonstick skillet. Cook on medium to low flame for about 2 minutes on each side. The edges should be firm and the center should be bubbling before flipping. The center should be soft, not chewy. You can top these pancakes with some berries and a little maple syrup if you want to indulge.

Cottege cheese can be subbed for Greek yogurt if you still want to get the same amount and go for some extra tang. If you want to skip the maple syrup, feel free to mash a banana into the batter for some sweetness.

21) Smoked Salmon Bagel

Case for Smoked Salmon Bagel: A classic that will already get you to 25 grams of protein, and an additional layer will push it to 35 without changing what it is.

Toast one half of a bagel until it reaches a dark golden brown color. Then, spread 2 tablespoons of plain cream cheese and, if desired, mix the cottage cheese with the cream cheese for added protein. Finally, add 2 ounces of cottage cheese, then top with smoked salmon, sliced red onion, capers. Make sure you keep it open-faced so it doesn’t create a mess.

Substitution: For salmon (which has a firmer taste), use smoked trout. Whipped cottage cheese (instead of cream cheese) will give you 35 grams of protein.

22) Vegetable Frittata

Why Vegetable Frittata makes the cut: One frittata on Sunday is four breakfasts. You may slice, reheat, or consume simply as is. Each slice contains 22 grams of protein.

Beat together eggs, milk, and season with salt and pepper. Then, in a 10-inch, oven-safe skillet, heat 2 cups of roasted vegetables (If you are using fresh vegetables, try using bell peppers, onions, and zucchini that have been sautéed until soft) in olive oil for a couple of minutes. Next, incorporate 1/2 cup of either feta or goat cheese, and transfer the skillet into the oven (set to 350°F) for 18 to 22 minutes. It is ready when the center is barely set and the knife test comes out clean. Allow the dish to rest for 5 minutes before slicing. It can be stored in the refrigerator for up to 4 days.

If you replace the feta or goat cheese with cottage cheese (which you can mix with the eggs), you can increase the protein content even more and still maintain the creaminess of the dish.

23) Steak And Eggs

Why did I choose this morning: Steak and two eggs in under twelve minutes? That’s a serious amount of protein. Probably the most enjoyable breakfast of the entire cycle.

4 ounces of leftover cooked steak should be cut into thin slices and warmed with a pat of butter for 90 seconds. Make sure to set it aside, so you do not recook the steak, or it will change to a gray color. While cooking the other ingredients, you need to crack two eggs and cook them sunny-side up. It is best to do this with medium or low heat so that the egg white are fully cooked while the yolk remain runny and bright orange. When everything is ready, serve the steak with the eggs and toast. Make sure to top with some flake salt and a few cracks of pepper.

If you don’t have leftover steak, make a patty with ground beef. You can also use hot roast beef from the deli, and heat it the same way.

24) Breakfast Bowl

Breakfast Bowl is a breakfast grain bowl that is sturdy enough to stay intact for hours. It earns its spot with 25 grams of protein, meal-like.

In a bowl combine 1/2 cup of reheated roasted sweet potato cubes, two soft-boiled eggs (boil for 7 seconds and place in an ice bath, peel and cut them in half), and a handful of arugula, and add cooked quinoa and your choice of olive oil, salt, and pepper topped with lemon. When you push your spoon down, the yolks will break and create “dressing.” If you are awake enough, feel free to include hot sauce.

You can substitute quinoa for either brown rice or farro. Instead of using sweet potato, butternut squash can be used. Additionally, you can add a half avocado which will also add 4 grams of fiber and increase the fat content by 4 grams.

25) Breakfast Hash

Why Breakfast Hash is tasty: Combination of flavors of Tex-Mex and a lot of vegetables and approximately 22 grams of protein. This is my number one breakfast for Saturday mornings.

Take a big skillet and put some olive oil and then put it on medium-high heat. In the skillet, put 0.5 cups of diced bell peppers and 0.25 cups of diced onions and let it cook for 4 minutes or until it softens and starts to char. Then, add 1 cup of black beans (which you should drain and rinse) and add 0.5 teaspoons of cumin, 0.5 teaspoons of the smoked type of paprika, and some salt.

Cook for 3 more minutes until the beans heat and start to brown a little. Then, make two hollows in the mixture and crack one egg into each of them. Place a lid on the pan. Cook for 3 to 4 minutes so that the egg whites are cooked, but you should leave the yolks soft. Then, add cilantro, avocado and salsa on top.

You can also Pinto Beans instead of Black Beans. To add other proteins, you can include cooked chorizo or ground turkey. You can also skip the lid and finish it by broiling so that the top is set more.

26) Bacon And Egg Plate

The bacon that is made from plant proteins isn’t bacon. It’s not it. When you add two eggs to that, it means we have around 28 grams of protein.

Cut the tempeh into 1/4 inch strips. To create the marinade, mix together 2 tablespoons soy sauce, 1 tablespoon maple syrup, 1 teaspoon smoked paprika, and 1/2 teaspoon liquid smoke (if using), and 1 tablespoon olive oil. Marinate the tempeh for 10 minutes, then cook for 3 minutes per side, or until browned and edges are crispy. Add 2 eggs (for runny yolks, cook at medium to low heat for around 3 minutes) on the side, and a slice of toast, and serve.

If you’d like to change the protein source, you can use soy curls instead of tempeh. Just use the same marinade, and cut the cooking time in half. If you’d like to add some fat to your meal, you can add a slice of avocado to the toast.

27) Ricotta Toast

Ricotta Toast adds a wonderful breakfast option with an impressive 18 grams of protein. Plus, it will look great on your feed!

Start by toasting a slice of sourdough until golden brown. For your topping, spread a bare minimum of 1/3 cup of whole-milk ricotta cheese. Drizzle some honey over the top (If your honey has crystallized, warm it up so it will drizzle more easily). Finish with 2 tablespoons of roasted pistachios, some black pepper, and top with a few cracks of pepper, and a small pinch of flaky salt. The fare includes the blend of warm bread and cool ricotta, sweet honey and salt. It is recommended to eat within five minutes.

If you would like to increase the protein content by 10 grams (to 28 grams) swap ricotta for cottage cheese. The best option would be chopped pistachio nuts but sliced almonds or walnuts will work too.

28) Lentils And Egg

What makes this special: an intriguing fusion of South Indian and Middle Eastern flavors. Lentils are an often-neglected source of protein and this product is completely dairy-free and offers 25+ grams of protein.

To make this, first heat one tablespoon of olive oil in a small saucepan over medium heat. Add 1/4 teaspoon of cumin seeds and wait about 30 seconds for them to sizzle before adding 1/4 cup of diced onion. Let the onion soften for about 2 minutes, then add 1 cup of cooked lentils (you can use French or brown lentils and canned ones are fine, just be sure to rinse them), 1/4 cup of water, 1/2 a teaspoon of turmeric, and salt. Leave it on a low burner for 3 minutes, allowing the food to heat and absorb some of the water.

During this time, poach an egg (keep the water just below a boil, add a splash of vinegar, swirl the water, and drop the egg into the water. Cook for three minutes and use a slotted spoon to remove the egg). Finally, add the poached egg and chopped cilantro on top of the lentils.

It is fine to replace lentils with chickpeas. Although a fried egg is fine, a poached egg is a bit of an overreaction.

29) Egg Drop Soup

Why would you choose this? You get a warm buttery broth. 28g of protein in 10 minutes. Winter is the most neglected time for breakfast.
In the meantime, heat 2 cups of chicken/vegetable broth with 1/2 tsp ginger, 1 sliced scallion, and 1/2 cup silken (be careful as it breaks) in another pot. Whisk an egg and drizzle into the broth while stirring in one direction; this will give you the classic egg ribbons. Cook for 1 minute. Remove from heat and add 1 tsp sesame oil, soy sauce to your liking, and more scallions. Do not boil after adding the egg or it will turn rubbery.
You can replace the silken tofu with firm cubes, but you’ll need to heat it for an extra minute. To add a little color, add some spinach at the end.

30) Salmon Cakes

Salmon Cakes Pitch: Breakfast canned salmon is a highly undervalued breakfast item. These cakes can be frozen and contain 30 grams of protein.

Mix 1 drained 6 oz can of salmon, 1 egg, 1/4 cup of breadcrumbs or oat flour, 2 tbls of chopped scallions, 1 tbls of dijon mustard, and add salt and pepper to taste in a mixing bowl. Form into 4 small patties. Fry in olive oil. Heat the pan until moderately hot, then place each cake in the pan. The cakes should cook for about three minutes on each side, or until they are cooked all the way through (145°F internally) and are golden brown on the outside. While they are cooking, you can make the sauce.

For the sauce, you need 1/4 cup of Greek yogurt, 1 teaspoon of lemon juice, and then a pinch of dill. Mix these three ingredients together, and once the cakes have finished cooking, pour the sauce on top of the cakes and serve!

If you want to make the patties larger you will need to increase the cooking time to four minutes on each side, and for the amount of tuna that you wish to substitute for salmon, if you will be using the patties for sandwiches, form them larger.

31) Chia Pudding

Reason for choosing this one: It’s a dessert-flavored breakfast that you make yourself in the morning, requires no cooking, and has about 25 grams of protein.

In the jar, combine the following ingredients: 3/4 cup of milk, 1/3 cup of plain Greek yogurt, 3 tbsp of chia seeds, 1 tbsp of maple syrup or honey, and 1/2 tsp of vanilla. Whisk together for 30 seconds, wait 10 minutes, and whisk again (this is to prevent clumping). Put it in the fridge for 4 hours. Overnight is better. The consistency should resemble tapioca pudding (not too runny and not too thick). Before eating, add some berries or a chopped banana.

If you want even greater density, you can replace Greek yogurt with Skyr. For the chocolate version with cocoa powder, you will need to use a little more sweetener. You can also use coconut milk instead of dairy, but keep in mind that your protein will drop to around 12 grams.

32) Warm Breakfast Bowl

Reason for choosing: The breakfast has a Japanese influence, is plant-based, and contains about 22 grams of protein. It’s the breakfast that gives me the good feeling of having lived right yesterday.

To prepare this meal, first grab a cooking pot and microwave for 30 seconds or 1 minute. While the water is heating, grab 1/2 cup of edamame from the freezer and run its container under hot water for 1 minute. While waiting, rinse a cup and put in the 1/2 cup of instant brown rice, which should be cooked once the minute is over. Be sure to add the edamame.

Next, grab a 6 minute egg from the fridge and slice it, add it to the mixture along with 1 tablespoon of furikake and 1 teaspoon of sesame oil, soy sauce, and sliced scallion. It’s nice to add a torn strip of nori sit on top of all this. Once done cooking, your egg should be bright orange and gooey in the middle.

You could of course do a brown rice substitute using quinoa or farro, this makes the bowl have a more Mexican style appearance. Black beans could be substitutes insteadof of using edamame.

33) Shrimp and Grits

Why Shrimp and Grits is worth it Southern Comfort food, will be ready faster than you think. Plating starts within 12 minutes, Offers over 30 grams of protein

Take the quick stone-ground grits from the package instructions. It would take about 5 minutes for quick stone-ground grits, while regular would take about 20 minutes. Once you finish cooking the grits, stir in a bit of butter, the desired salt and pepper, and ~ 2 tablespoons and cheddar or parmesan cheese. While cooking the grits, take 6 to 8 large shrimp for this recipe. Shrimp should be sautéed in a different pan with a little olive oil, salt, pepper, and paprika for about 90 seconds on each side. Shrimp is done when the C-shape is loose, and not tightly coiled. Put the grits on the plate, place the shrimp on top, and some hot sauce.

Polenta can be used instead of grits. If shrimp is not a good option for you, chicken sausage is a good option instead. Sear in the same pan for about 3 minutes total for both sides.

34) Breakfast Pita

What Breakfast Pita gives you: 22+ grams of protein and a Mediterranean style breakfast which is also very easy to grab and go! Hummus is a sneaky source of protein.

For starters, toast a whole wheat pita in your toaster or on a dry pan for about 30 seconds. After that, carefully add 3 tablespoons of hummus to one of the pita pockets. Next, add a slice of soft boiled egg. To do this, boil your egg for 7 minutes, then put it in an ice bath before peeling and slicing it. Then add cucumber and tomato slices, arugula and a bit of zatar (if you have any). Finally, add salt and pepper to taste and don’t forget that the hummus will hold the egg slices in the pita pocket.

If you want a yogurt based binder that contains more protein and less fiber then you can use tzatziki instead of hummus. Also, instead of timing a soft boiled egg you can use a scrambled egg instead.

35) Turkey Breakfast Bowl

Turkey Breakfast Bowl, why it earns dinner: It is warm and savory, is low in prep time, and has almost 35 grams of protein. By far the most substantial breakfast on the list.

In a skillet over medium-high heat, add a little olive oil and ground turkey. Cook turkey for about 4 minutes, stirring frequently, and season with salt, pepper, 1/2 teaspoon of cumin, and 1/2 teaspoon of smoked paprika. Next, add 1/2 cup of diced bell peppers and cook for an additional 3 minutes. Then, push the turkey and bell peppers to one side of the skillet, crack 2 eggs on the empty side, and cook for 2-3 minutes until the eggs are done over-easy. Combine everything together, and finish with some sliced avocado and salsa on top. Enjoy!

Instead of turkey you can use ground chicken or lean ground beef. Instead of bell pepper, you can use sweet potato cubes for a heartier base.