High-protein
breakfasts.
5 breakfasts with at least 20 g of protein per serving, from a five-minute yogurt bowl to a tofu scramble. The numbers are added up from USDA data for the amounts listed.
Compare them
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| Tofu scramble with mushrooms and spinachBreakfast | 436 | 35 g | 23 g | 26 g | 8.1 g | 25 min | 2 |
|---|---|---|---|---|---|---|---|
| Spinach and feta omeletteBreakfast | 426 | 28 g | 19 g | 26 g | 6.5 g | 15 min | 1 |
| Greek yogurt bowl with berries and almondsBreakfast | 314 | 24 g | 33 g | 11 g | 7.6 g | 5 min | 1 |
| Avocado toast with fried eggsBreakfast | 504 | 23 g | 37 g | 31 g | 4.5 g | 10 min | 1 |
| Berry overnight oatsBreakfast | 376 | 21 g | 47 g | 12 g | 5.6 g | 10 min + 4 h chilling | 2 |
Per serving. Calories and macros are added up from USDA FoodData Central values for each recipe’s listed amounts. Times are approximate.
BREAKFAST · 25 MINTofu scramble with mushrooms and spinach436 cal per serving · serves 2Protein 35 g · Carbs 23 g · Fat 26 g
BREAKFAST · 15 MINSpinach and feta omelette426 cal per serving · serves 1Protein 28 g · Carbs 19 g · Fat 26 g
BREAKFAST · 5 MINGreek yogurt bowl with berries and almonds314 cal per serving · serves 1Protein 24 g · Carbs 33 g · Fat 11 g
BREAKFAST · 10 MINAvocado toast with fried eggs504 cal per serving · serves 1Protein 23 g · Carbs 37 g · Fat 31 g
BREAKFAST · 10 MIN + 4 H CHILLINGBerry overnight oats376 cal per serving · serves 2Protein 21 g · Carbs 47 g · Fat 12 gGood to know
- The most protein: tofu scramble with mushrooms and spinach, 35 g per serving.
- The most protein for the calories: tofu scramble with mushrooms and spinach, 8.1 g per 100 calories.
- Shakshuka just misses, at 19.6 g per serving. An extra egg per person brings it to about 26 g.
- Why 20 g? FDA’s “high protein” label claim needs 10 g per serving, 20% of the 50 g Daily Value. Every breakfast here has at least twice that. It is a practical line, not a medical target.
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Meal-prep lunches · Dinners under 500 calories · All recipes. To change a recipe and see the new numbers, open it in the recipe calorie calculator.
Recipes by the Calorify team. Nutrition is an estimate from USDA FoodData Central (SR Legacy) values, not a lab analysis, and your ingredients and portions may differ. General information, not individualized nutrition advice. Read our editorial approach.
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