High-protein breakfast: start the day with protein

Toast and jam is mostly carbs – these breakfasts put protein first, so it’s spread across your day from the start. Every recipe here has at least 20 g protein per serving, from eggs, cottage cheese, quark, skyr, Greek yoghurt or tofu. You’ll find protein pancakes, omelettes, tofu scramble and savoury versions with feta and spinach. Sweet recipes use no refined sugar.

High-protein breakfast recipes

Low-carb quark Schmarrn with cinnamon and warm blackberries – 449 kcal
Low-carb cinnamon overnight muesli with quark, linseed and blueberries – 355 kcal
High-protein quark semolina bake with cherries – 350 kcal
Vegetarian cottage cheese and spinach omelette – 340 kcal
Protein-rich mixed berry smoothie bowl – 340 kcal
High-protein fluffy scrambled eggs with chives and wild salmon – 340 kcal
Sweet vanilla quark bake with raspberries – 472 kcal
High-protein quark with honey and walnuts – 280 kcal
High-protein cinnamon roll porridge with skyr frosting – 498 kcal
Protein smoothie bowl with berries – 400 kcal
High-protein cookie bowl – 380 kcal
Gluten-free berry protein smoothie bowl with almond butter – 340 kcal
High-protein quark bowl – 340 kcal
Low-carb mushroom and cheese omelette – 380 kcal
Raspberry pancakes with yoghurt – 420 kcal
Low-carb quark omelette – 290 kcal
Vegetarian sweet potato omelette – 380 kcal
High-protein salmon bagels for Christmas breakfast – 415 kcal
Keto easy cheese omelette roll – 420 kcal
Vegetarian ricotta spinach muffins – 330 kcal
Low-carb spinach shakshuka – 340 kcal
High-protein shakshuka with feta – 380 kcal
High-protein raspberry skyr with chia seeds – 290 kcal
Protein porridge with blueberries – 310 kcal

Frequently asked questions

How much protein should breakfast have?

Around 20 to 30 g protein in the morning is a common guide for many adults. Every recipe on this page has at least 20 g per serving.

Which foods work for a high-protein breakfast?

Eggs, cottage cheese, low-fat quark, skyr, Greek yoghurt, tofu, and oats with nuts or seeds. Add fruit or wholegrains and you have a balanced meal.

Can I have a high-protein breakfast without protein powder?

Yes. Many recipes here reach 20 g with just eggs, dairy or tofu – protein powder is an option, not a must.