If you're a breakfast person, do yourself a favour and skip the bagels, muffins, and cereal — all those refined carbs will just leave you hungry an hour later. Fuel up with some protein [1] and your body can say, "Take that, hunger!" If you're trying to lose weight, registered dietitians Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition [2] told POPSUGAR they recommend getting between 13 and 20 grams of protein for breakfast [3]. Here are over 35 delicious recipes offering at least 18 grams of protein.
Chocolate Protein Chia Pudding
With this recipe for chocolate chia protein pudding [4], you can get your chocolate fix and still get a ton of protein — almost 24 grams — making this a great breakfast if you're looking to lose weight.
Calories: 417
Protein: 23.9 grams
Get the recipe: chocolate protein chia pudding [5]
Tofu Scramble With Kale and Sweet Potatoes
This tofu scramble [6] is bursting with an addictive savory-sweet flavour, and since it's made with tofu, kale, and sweet potatoes, you can feel good reaching for seconds.
Calories: 264
Protein: 18.8 grams
Get the recipe: tofu scramble with sweet potatoes and kale [7]
Raspberry Vanilla Protein Smoothie
Here's a recipe [8] that has about half the carbs of a basic smoothie recipe, at just under 22 grams, with only seven grams of sugar.
Calories: 312
Protein: 34.9 grams
Get the recipe: raspberry vanilla protein smoothie [9]
High-Protein Overnight Oats
The only thing better than the maple-pecan-vanilla flavour [10] is the fact that this recipe follows the nutritionist-designed breakfast formula for weight loss [11].
Calories: 366
Protein: 20.5 grams
Get the recipe: maple vanilla overnight oats [12]
Iced Coffee Protein Smoothie
This smoothie [13] follows the perfect breakfast formula for weight loss complete with healthy fats and fibre to keep you full for hours. It tastes a little like melted coffee ice cream, so yeah, it's pretty amazing.
Calories: 309
Protein: 22.1
Get the recipe: iced coffee protein smoothie [14]
Tomato Frittata
Scrambled egg, a sprinkle of diced bacon, and a drop of ghee (clarified butter) all bake right into a tiny tomato "ramekin" for a savory Paleo breakfast treat with just the right hint of sweetness. With more than 20 grams of protein, this tomato frittata [15] is the perfect way to fuel your body after a tough morning workout.
Calories: 328 (2 servings)
Protein: 20.4 grams
Get the recipe: tomato frittata [16]
Vanilla Clementine Protein Smoothie
Although snacking on a couple juicy clementines is the absolute best way to enjoy them, this creamy smoothie [17] is a close second.
Calories: 336
Protein: 27.3 grams
Get the recipe: creamy citrus smoothie [18]
Banana-Oat Protein Balls
Made with plant-based protein powder, these protein balls [19] are vegan, and they can also be made gluten-free if you use gluten-free oats.
Calories: 376 (8 balls)
Protein: 21.6 grams
Get the recipe: 3-ingredient protein balls [20]
Overnight Breakfast Cookie
You want cookies for breakfast. We get it — we want them, too. So make this breakfast cookie [21]!
Calories: 328
Protein: 20.8 grams
Get the recipe: chewy, cinnamony breakfast cookie [22]
Nutty Chocolate Strawberry Banana Smoothie
Chocolate for breakfast? Why not! But skip the chocolate pastries to avoid that midmorning sugar crash by whipping up this creamy smoothie [23] instead.
Calories: 342
Protein: 25.1 grams
Get the recipe: nutty chocolate strawberry banana smoothie [24]
Sweet Potato, Tofu, and Avocado Breakfast Bowl
This breakfast bowl [25] tastes perfect on its own, but adding a little crunchy texture with some chopped salted cashews makes it even more delicious.
Calories: 317
Protein: 18.2 grams
Get the recipe: sweet potato, tofu, and avocado bowl [26]
Strawberry Milkshake Smoothie
This sweet strawberry milkshake smoothie [27] is only made with six ingredients so it's easy to whip up and tastes like melted strawberry ice cream.
Calories: 397
Protein: 26.8 grams
Get the recipe: strawberry milkshake smoothie [28]
Paleo Breakfast Bowl
Rich in omega-3 fatty acids and protein, this low-carb breakfast [29] takes less than 10 minutes to prepare, and feels like you've treated yourself to a beautiful brunch at a neighbourhood hot spot.
Calories: 335
Protein:22.7 grams
Get the recipe: Paleo breakfast bowl [30]
Turkey Sausage Muffins
These gluten-free turkey sausage muffins [31] are smarter than any fast-food egg option you'll find before work.
Calories: 300 (2 muffins)
Protein:24.6 grams
Get the recipe: turkey sausage muffins [32]
Banana Milkshake Smoothie
Made with just four ingredients, this smoothie [33] comes together in less than five minutes.
Calories: 335
Protein: 20.3 grams
Get the recipe: banana milkshake smoothie [34]
Brownie Batter Overnight Oats
Maybe eating half a pan of brownies for breakfast isn't the best of ideas since you'll feel pretty crappy afterward, but this oatmeal [35]? Yes. Yes, you can and totally should inhale this chocolate overnight oatmeal. It's so perfectly creamy and chocolaty — kind of like brownie batter.
Calories: 361
Protein: 19 grams
Get the recipe: chocolate overnight oatmeal [36]
Chocolate Almond Protein Bars
These bars [37] are totally vegan and made with just five ingredients (plus salt and cinnamon for flavour), and you can whip them up in less than 20 minutes.
Calories: 332 (2 bars)
Protein: 25.6 grams
Get the recipe: chocolate almond protein bars [38]
Low-Sugar Berry Smoothie
If you're watching your carbs or trying to cut back on your sugar intake — even natural sugars — grab your blender and whip up this subtly sweet and creamy smoothie [39].
Calories: 303
Protein: 22.3 grams
Get the recipe: berry smoothie [40]
Gluten-Free Almond Oatmeal Protein Bars
This recipe has your busy morning's back. Make it the night before, and you've got breakfast for the week. Combine one chewy, nutty bar [41] with this 150-calorie chocolate protein smoothie [42], and you've got yourself a protein-rich breakfast.
Calories: 326
Protein: 24 grams
Get the recipe: oatmeal protein bars [43]
High-Protein Banana and PB Snack
Banana and peanut butter get a protein upgrade with this quick breakfast [44].
Calories: 316 for (two servings; one whole banana)
Protein: 27.2 grams
Get the recipe: banana and PB [45]
Flat-Belly High-Protein Smoothie
This simple, sweet, and creamy berry smoothie [46] is loaded with tons of easy-to-digest ingredients to help improve your improve digestion.
Calories: 341
Protein: 21 grams
Get the recipe: flat-belly high-protein smoothie [47]
Lemon Coconut Protein Balls
These lemon protein balls [48] are made with just five ingredients: raw almonds, vanilla protein powder, juicy dates, lemon juice, and unsweetened coconut. How simple is that?
Calories: 392 (8 balls)
Protein: 19.2 grams
Get the recipe: lemon coconut protein balls [49]
Roasted Tofu, Sweet Potato, and Pepper Sheet-Pan Meal
This savory-sweet breakfast [50] includes all the essentials you need for weight loss — protein, complex carbs, healthy fats, and fibre. But who cares?! It tastes amazing!
Calories: 419
Protein: 34 grams
Get the recipe: roasted tofu, sweet potato, and pepper sheet-pan meal [51]
Honeydew Protein Smoothie
This invigorating, dairy-free smoothie [52] offers tons of fibre, protein, and healthy fats, perfect to keep you full all morning long and help you lose weight.
Calories: 353
Protein: 36.4 grams
Get the recipe: 350-calorie smoothie [53]
Banana Cinnamon Zoats
Zoats [54]? Sounds like a new slang word all the young kids are saying, but it's not. It's breakfast. And it's good. So, so good. It's a basic idea, really, just oatmeal combined with fresh courgette.
Calories: 386
Protein: 23.7 grams
Get the recipe: banana cinnamon zoats [55]
Mexican Breakfast Casserole
Gluten-free, protein-rich, and under 400 calories, this Mexican breakfast casserole [56] is the perfect slow-cooked, low-carb recipe to cook up on Sunday afternoon, slice up, and enjoy all week long.
Calories: 386
Protein: 24.7 grams
Get the recipe: Mexican breakfast casserole [57]
Metabolism-Boosting Smoothie
With a quick whir of the blender, here's a smoothie recipe [58] loaded with metabolism-boosting ingredients.
Calories: 343
Protein: 30.4 grams
Get the recipe: metabolism-boosting smoothie [59]
High-Protein Oatmeal
Cup your hands around this bowl of toasty warm oatmeal [60] that offers way more protein than a regular bowl — over 18 grams!
Calories: 308
Protein: 18.4 grams
Get the recipe: high-protein oatmeal [61]
Chocolate Milkshake Smoothie
Think chocolate is off-limits when you're trying to lose weight? Think again!
Calories: 354
Protein: 22.1 grams
Get the recipe: chocolate milkshake smoothie [62]
Egg White Frittata
This low-calorie frittata [63] is quick enough to come together on a weekday morning but elegant enough to serve to friends at a special weekend brunch.
Calories: 300
Protein: 21.6 grams
Get the recipe: egg white frittata [64]
Cinnamon Date Roasted Butternut Squash, Parsnips, and Tofu
The roasted butternut squash and parsnips are soft and sweet, and the tofu is firm and slightly salty — all the textures and flavours [65] just go perfectly together and scream Fall.
Calories: 467
Protein: 34.6
Get the recipe: cinnamon date roasted butternut squash, parsnips, and tofu [66]
Broccoli Banana Peanut Butter Smoothie
You're an old pro at adding greens like kale to your smoothies, and you've even tried recipes using celery and cucumber. But have you ever tried broccoli [67]?
Calories: 332
Protein: 22.8 grams
Get the recipe: broccoli banana peanut butter smoothie [68]
Chocolate Almond Coconut Protein Balls
If you have an obsession with all things chewy, and you also have a love affair with chocolate, then allow me to introduce you to your soul mate — these coconut-covered chocolate almond protein balls [69].
Calories: 371 (7 balls)
Protein: 18.2 grams
Get the recipe: chocolate almond coconut protein balls [70]
Strawberries 'n' Cream Smoothie
If you're craving a strawberry milkshake, swap the ice cream drink for this smoothie [71] — it's cool, creamy, and fruity with tons of nutrition from whole ingredients.
Calories: 302
Protein: 33.8 grams
Get the recipe: strawberries 'n' cream smoothie [72]
Tofu, Broccoli, and Cauliflower Sheet-Pan Meal
Since this recipe [73] makes five servings, it's a great dish to whip up on a Sunday to have lunch made for the week.
Calories: 368
Protein: 36.5 grams
Get the recipe: tofu, broccoli, and cauliflower sheet-pan meal [74]
Apple Banana Cinnamon Smoothie
This apple smoothie [75] has the perfect amount of sweetness, and the tiny addition of cinnamon gives it a spicy kick.
Calories: 368
Protein: 23.7 grams
Get the recipe: apple banana cinnamon smoothie [76]
Cookie Dough Overnight Oats
The creamy combination [77] of almond milk and Greek yoghurt makes these overnight oats taste just cookie dough.
Calories: 368
Protein: 22.3 grams
Get the recipe: cookie dough overnight oats [78]
Poached Eggs With Tomato, Swiss Chard, and Chickpeas
Another savory egg dish, this play on the traditional Middle Eastern dish shakshuka [79] incorporates both eggs and chickpeas to offer 20.1 grams of protein for 339 calories.
Calories: 339
Protein: 20.1 grams
Get the recipe: egg dish [80]
Baked Eggs in Ham Cups
Pop in a batch of these protein-heavy eggs in ham shells [81] when you wake up, and enjoy a hot, hearty, and quick breakfast before you leave for work.
Calories: 327 (3 cups)
Protein: 30.4 grams
Get the recipe: eggs in ham shells [82]
Southwestern Tofu Scramble
With flavours like cumin, coriander, onion, pepper, and coriander mingling together, you get a surprise in every bite [83].
Calories: 270 (2 servings)
Protein: 22.8 grams
Get the recipe: Southwestern tofu scramble [84]
Banana Bread Smoothie
If you have a sweet tooth but you're on a weight-loss journey, this banana bread breakfast smoothie [85] is the answer to your prayers.
Calories: 412
Protein: 34.5 grams
Get the recipe: banana bread protein smoothie [86]