5 High Protein Breakfast Ideas to Make in 10 Minutes or Less

by Carrie Weitzel, Dietitian
Family having a quick breakfast

A lot of people skip breakfast for different reasons. It might be because they’re rushing out the door on their way to work or dropping off the kids which is something I commonly hear from my patients. If they’re rushing out the door but feel hungry, they may grab a banana or a muffin at the coffee shop.

Does this sound familiar to you? If so, keep reading for 5 quick high protein breakfast ideas!

So what’s the problem? Why should you make sure to have something more substantial in the morning? Well to start, there’s very little protein in that banana or muffin. So more than likely, it will cause you to feel extreme hunger very quickly afterwards before lunch even hits.

Secondly, by getting more protein in the morning, you’re more likely to hit your protein goal for the day which can aid in weight loss and stabilize blood sugars.

If you feel you only have 10 minutes or less to make breakfast in the morning because you’re rushing out the door, here are 5 healthy, high protein options to try out:


On to our list of 5 Dietitian approved quick high protein breakfast ideas!

High Protein Raspberry Waffles

  • 2 Kodiak waffles (or other high protein frozen waffle)
  • 2 oz mashed raspberries

Put the frozen waffles into the toaster. Meanwhile, mash the raspberries in a bowl with a fork. Once waffles are fully cooked, top them with mashed raspberries.

This meal will provide about 16g protein, 4g fiber, and 27g carbohydrates.

High Protein Raspberry Waffle
High Protein Raspberry Waffle

High Protein Smoothy

  • 1 scoop Simple Orgain protein powder
  • 1 cup frozen fruit (I recommend ½ banana and ½ cup frozen strawberries)
  • 1 cup unsweetened soy milk
  • Add some nutrient boosters such as a handful of spinach, 1 Tbsp or ground flaxseed, or 2 tsp chia seeds

In a personal sized blender (like a Magic Bullet), add protein powder, frozen fruit, soy milk, and any nutrient boosters you prefer. Blend until smooth and enjoy!

This meal provides about 17g protein, 6g fiber, and 30g carbohydrates.

High Protein Smoothy
High Protein Smoothy

High Protein Loaded Avocado and Egg Toast

  • 2 slices of whole wheat bread
  • 2 eggs
  • ⅓ avocado, mashed
  • everything bagel seasoning to taste

Toast the bread to desired doneness. Scramble up two eggs and mash avocado in a bowl with a fork. Spread toasts with mashed avocado and then top with scrambled eggs. Sprinkle everything bagel seasoning on top to desired taste.

This meal provides about 18g protein, 11g fiber, and 26g carbohydrates.


High Protein  PB&J Greek Yogurt Bowl

  • 1 container (5-6 oz) of low sugar vanilla greek yogurt
  • 1 Tbsp no added sugar strawberry jam
  • 2 Tbsp peanut butter
  • Chia seeds or chopped nuts for additional texture and nutrient boost

In a bowl, add yogurt, strawberry jam, and peanut butter. Top with chia seeds, hemp seeds, or chopped nuts if desired for even more protein.

This meal provides about 20g protein, 3g fiber, and 21g carbohydrates.


High Protein Frozen Burrito (I recommend brands Good Food Made Simple or Sweet Earth)

Remove packaging and wrap frozen burrito in a paper towel. Microwave according to directions on the packaging (I do about 2-2 ½ minutes). Remove the paper towel carefully as it will be very hot.

Optional: If you want a crunchy exterior (and have a few extra minutes), heat a skillet with some olive oil on the stove. Cook each side of the burrito for about 2 minutes each or just until golden brown. Cut in half and enjoy!

This meal will provide about 15-18g protein, 3-7g fiber, and 30-37g carbohydrates.

There you have it 5 High Protein Breakfast

High Protein Breakfast Burrito
High Protein Breakfast Burrito


Protein is a big topic I discuss with a lot of my patients as it’s so important in being healthy. In fact most people do not get enough protein in their diets. Once my patients start meeting their protein goals, they have less hunger and less sugar cravings towards the end of the day.


Carrie Weitzel, is a Dietitian located in Arvanda, Colorado. Learn more about her here. 

Want to know how much protein you need in a day? Find a registered dietitian in Colorado and schedule your appointment to get your specific protein goal and even more nutrition guidance.


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