What Are the Best Ways to Get 20 Grams Protein Through Your Breakfast?

Rohit Panwar

Looking for a morning meal that is rich in protein? As a nutritionist, I am sharing some of the easiest 20g protein breakfast ideas. 

A protein-rich breakfast not only helps you to stay energized but also gives you enough time to digest it. Through these various recipes let me guide you on how to get 20 grams of protein from breakfast.

20g Protein Breakfast Ideas: Nutritionist-Recommended Recipes

An average adult needs 40-50 grams of protein per day. Set the pattern of the day by taking half of it from your first meal of the day.

These delectable and well balanced 20 g protein breakfast ideas, include vegan🌱, vegetarian and animal-based options: 


Egg & Peas With Tahini: One of the Easiest Way to Get 20-30 Grams of Protein for Breakfast

Hard boiled eggs are one of the most convenient options to make your breakfast protein rich

This quick salad is a mix of boiled eggs, peas and tahini. You can also add chopped cilantro, salt, pepper and lemon juice for more freshness and flavor. 

Ingredients Needed  

  • 2 large eggs: 12 g
  • 1 cup peas: 4 g
  • 1and half tablespoon tahini: 4-6 g
  • Lemon juice and cilantro leaves
  • Salt & Pepper to taste
Total Protein: 20-22 grams


Kale & Tofu Salad: A Delicious Vegan Breakfast With Rich in Protein 🌱

You can conquer the challenge of finding a plant based 20g protein breakfast with this super easy kale and tofu salad. 

Extra firm tofu is recommended for this recipe since it has more protein than soft tofu. This filling morning meal is a great balance of protein, fiber, vitamins and minerals. 

Ingredients Needed  

  • 100 grams extra firm tofu: 17 g
  • 1 cup of kale: 2 g
  • ½ cup cherry tomato: 0g 
  • Half cucumber: 1 g
  • 1 tablespoon tahini: 3 g
  • Salt & pepper to taste
Total Protein: 23 grams


Cauliflower Rice With Lentils: A Fulfilling Plant Based Beginning of the Day🌱

Lentils are loaded with protein, which is one of the base ingredients of the recipe. 

Cauliflower rice is the other main ingredient of the dish which gives it a mouthful texture with nutrients. You can make cauliflower rice easily at home just by grating fresh cauliflower at home. 

Ingredients Needed  

  • 1 cup lentils: 18 g
  • 100 grams cauliflower: 2 g
  • 1 tablespoon of garlic and cumin powder each 
  • 1 tablespoon olive oil
  • Salt & pepper to taste
Total Protein: 20 grams


Grilled Salmon & Broccoli: Make Your Mornings Protein Rich Fish

An ounce of salmon, piece the size of your palm contains 20 grams of protein. The best part of the recipe is that you can prepare it the previous night by grilling the fish to avoid the a.m. hassle. 

Heat up your salmon, add steamed broccoli florets and enjoy with any oil based dressing. 

Ingredients Needed  

  • 100 grams salmon: 20-22  g
  • 100 grams broccoli: 2.8 g
  • 1 tablespoon olive oil dressing 
  • Salt & pepper to taste
Total Protein: 24-25 grams


Canned Tuna Sandwich: High-Protein Japanese Breakfast Option 

Fresh tuna is one of the best sources of protein. However, preparing fresh tuna in the morning is challenging. 

Canned tuna is the most convenient option for breakfast sandwiches. Layer up your tuna on a slice of bread, Add in your favourite sliced veggies, pickles and spices. Enjoy a protein dense delicious meal.

Ingredients Needed  

  • 100 grams canned tuna: 23-25 g
  • 2 whole wheat bread slices: 3-4 g
  • Lettuce, pickles or other veggies
  • Salt & pepper to taste
Total Protein: 26-29 grams


Overnight Oatmeal: A Super Easy Protein Rich Breakfast for Busy Mornings

Overnight oats are one of the easiest breakfast ideas with 20 grams of protein. To make this recipe vegan, just swap dairy yogurt for plant-based. 

Pour your choice of yogurt in a mason jar and add rolled oats, peanut butter, fresh berries, chia seeds and cinnamon. Add honey or maple syrup as per the taste. 

Ingredients Needed  

  • 1/4 cup rolled oats: 4-6 g
  • 1/4 cup Greek Yogurt: 6-8 g
  • ½ Cup Raspberries and blackberries: 1 g 
  • 1 tablespoon Chia seeds: 2 g
  • 1 tablespoon peanut butter: 8 g
  • Honey/ Maple Syrup
Total Protein: 21-25 grams

Other Nutritious Options for High Protein Breakfast Ideas

| 40 gram Protein Breakfast Ideas |

| 30 gram Protein Breakfast Ideas |


Edamame Hummus Tortilla: A Hearty and Healthful Twist to Regular Hummus🌱

For this recipe instead of chickpeas, use boiled edamame to make hummus. Edamame are immature soybeans which come in pods. 

Spread this Green hummus on your whole wheat tortilla. You can also add grilled asparagus and avocado slices to get 20-30 grams of protein for breakfast.

Ingredients Needed  

  • ½  cup edamame : 9 g
  • 2 tablespoon tahini: 6 g
  • 50 grams asparagus: 2.2 g
  • 50 grams avocado: 1 g 
  • 1 whole wheat tortilla: 4 g
  • Olive oil, garlic, cumin powder
  • Salt & pepper to taste
Total Protein: 22- 23 grams


Protein Rich Green Smoothie: One of the Simplest 20 Grams Protein Breakfast Ideas🌱

Smoothies are super quick and easy to make and bulk up your mornings with nutrients. Blend spinach, kiwi, protein powder, almond milk, chia seeds and frozen banana in a high speed blender. 

In the end, add some roasted walnuts and coconut flakes for a crunchy tastes and to enhance the nutritional level. 

Ingredients Needed  

  • ½ cup almond milk: ½  g
  • 1 scoop protein powder: 20 g
  • ½ cup spinach: 0.5 g 
  • 1 tablespoon Chia seeds: 2 g
  • 1 banana: 1 g
  • 50 grams kiwi
  • Honey/ Maple Syrup
Total Protein: 24-25 grams


Pinto Beans Salad: Break Your Dawn With This Appetizing and Protein Rich Breakfast

Pinto beans are a variety of beans which is an excellent source of protein. For this recipe take canned or boiled beans and add other vegetables like tomato, cucumber, corn etc.

Give a good toss and sprinkle a generous amount of parmesan cheese to get 20-30 grams of protein for breakfast. 

Ingredients Needed  

  • 1 cup pinto beans: 15 g
  • ½ cucumber: 1 g
  • ¼  cup fresh corns: 2 g 
  • 2 tablespoon grated parmesan: 4 g
  • Cherry tomato, red onion, cumin powder, lemon juice
  • Salt & pepper to taste
Total Protein: 22 grams


Cottage Cheese With Fruits: A Delicious Morning Meal to Satisfy Your Protein Needs 

When I decided to write about breakfast ideas with 20 grams of protein, this was the first recipe that came to mind. 

Scramble cottage cheese and add your choice of granola, almond slices and blueberries. You can swap blueberries to other fruits like mango or apples etc. 

Ingredients Needed  

  • 100 grams cottage cheese: 14 g
  • ¼  cup Granola: 2.5 g
  • 1 tablespoon chia seeds: 2 g
  • 25 g almond slivers: 5 g
  • ¼  Cup blueberries: 0.5 g 
  • Honey/ Maple Syrup
Total Protein: 24 grams


Cheela With Scrambled Tofu: Amp Up the Protein Content of This Flavorful Indian Breakfast🌱

Cheela, which is an Indian savory pancake, is prepared with chickpea flour . Tofu is used as a filling, which makes this recipe a protein dense breakfast. 

Scrambled tofu is an easy filling though to avoid morning rush, you can prepare it the previous night. You can also use cottage cheese for filling if you don’t like tofu. 

Ingredients Needed  

  • 50 grams chickpea flour: 11 g
  • 25 grams tofu: 2 g
  • ½  cup yogurt: 6.5 g 
  • ½ cup spinach: 1 g
  • Onion, garlic, fresh coriander 
  • Salt & pepper to taste
Total Protein: 20.5 grams


Greek Yogurt Bowl: One of the Super Easy 20 Gram Protein Breakfast Ideas 

Greek yogurt has more protein than normal yogurt and is a perfect choice for this recipe. Pour this creamy yogurt in your bowl, add granola, raspberries, blueberries and chia seeds. 

This refreshing recipe is super easy and basically you just have to assemble a few ingredients. You can also put maple syrup or honey on top for some sweetness. 

Ingredients Needed  

  • 1 cup Greek Yogurt: 17 g
  • ½ cup granola: 3-5 g
  • ½  cup blueberries: 1g 
  • 1  tablespoon chia seeds: 2 g
  • Honey/ Maple Syrup 
Total Protein: 23-25 grams


Tempeh & Stir Fried Vegetables: Chewy and Filling Vegan Breakfast With 20 Grams of Protein🌱

Tempeh is a fermented Indonesian dish which has all the 9 essential amino acids. Soy tempeh is the most common one, however it is also made with chickpeas, seeds and grains too. 

It is important to remember to cook tempeh well before using it for any recipe. Just stir fry your veggies with cooked tempeh and serve hot to enjoy taste and nutrition

Ingredients Needed  

  • 85 grams tempeh: 17 g
  • 1 cup carrot, green beans and cabbage: 4-5 g
  • Soy sauce, chili sauce and vinegar
  • Salt and pepper to taste
Total Protein: 21-22 grams


Quinoa & Lentil Bowl: A Wholesome Morning Meal With Two Protein Punches 🌱

Quinoa is considered as one of the best protein sources for vegans and vegetarians.  Lentils in the recipe makes it a hearty vegan breakfast with 20 grams of protein. 

Mix together cooked lentils and quinoa along with veggies and other ingredients.  Season it with salt, lemon, pepper before transferring in the serving bowl.  

Ingredients Needed  

  • 50 grams quinoa: 4 g
  • ½  cup red Lentils: 9 g
  • ½  cup mixed vegetables: 3 g 
  • 25 g dry roasted peanuts: 6 g
  • 1 tablespoon oil 
  • Salt & pepper to taste
Total Protein: 22 grams


Almond Flour Protein Pancakes: Delectable Protein Rich Morning Treat 

Pancakes are a highly versatile and popular breakfast recipe all over the world. These 20 gram protein breakfast pancakes are prepared with protein rich almond flour. 

Cook like regular pancakes but instead of regular flour, use almond flour. Serve these soft pancakes with your choice of nut butter to accentuate their protein portion. 

Ingredients Needed  

  • 50 grams almond flour: 11 g
  • 1 tablespoon Nut butter: 6-8 g
  • 1 large egg: 6 g
  • ½  cup milk: 4 g 
  • Baking powder & salt
  • Honey/ Maple Syrup 
Total Protein: 29-31 grams


Chickpea Salad With Cream Sauce: A Refreshing Option to Get 20-30 Grams of Protein for Breakfast 

For this full filling chickpea recipe prepare the vegan cream cheese. Vegans can use silken tofu or soaked cashews for this purpose . 

Mix all the ingredients in a bowl and add all the seasonings. If you don’t have diet restrictions then you can also add hard boiled eggs in this recipe. 

Ingredients Needed  

  • ½  cup canned chickpeas: 6 g
  • 3 tablespoon cream cheese: 6-7 g
  • 25 g sesame seeds: 5 g
  • ½  cup mixed vegetables: 3 g 
  • Salt & pepper to taste
Total Protein: 21- 26 grams


Scramble Egg Toast: A Fast Way to Load Your Breakfast With Protein

If you don’t prefer to use yellow parts of eggs then take 4 egg whites instead of 2 whole eggs. 

With a cheese slice on top of whole wheat toast, this is one of the wholesome breakfast ideas with 20 grams of protein. 

Ingredients Needed  

  • 2 large eggs: 12 g
  • 1 whole wheat bread toast: 2 g
  • 1 cheddar cheese slice: 7g 
  • Oil or butter
  • Salt & pepper to taste
Total Protein: 21 grams


Banana Oat Muffin With Sour Cream: A Protein Rich Delicacy for Mornings 

These toothsome breakfast muffins tick all the right boxes to give your day 20 g of protein loaded start. Mix all the ingredients in the list and cook in the oven. 

Best part of muffins is that you can make big batches and store them in an airtight container for 1 week. 

Ingredients Needed  

  • 50 grams oats: 8 g
  • 25 grams almond flour: 5 g
  • 1 large egg: 6 g
  • 50 grams sour cream: 1g 
  • 1 banana: 1 g
  • Baking powder and baking soda
  • Vanilla essence, cinnamon
Total Protein: 21 grams


Protein Waffles: A Simple Yet Delightful Option for 20-30g of Protein for Breakfast

These protein dense waffles are light, fluffy, crisp from outside and soft inside. You start by preparing the batter using ingredients given below. Cook them in a waffle maker.

Cherish them with your choice of nut butter, honey and strawberries or any other berries. Chocolate syrup and whipped cream are also one of the best options to have with waffles. 

Ingredients Needed  

  • 50 grams oats: 8 g
  •  25 grams cottage cheese: 3 g
  • 1 large egg:  6 g
  • ½ cup whole milk: 4 g
  • Strawberries: 1 g
  • Baking powder and baking soda
  • Vanilla essence, cinnamon
  • Nut butter and honey
Total Protein: 22 grams


White Beans, Cheese & Kale Quesadilla: A Protein Rich Twist to Classic Tortilla Breakfast 

This simple quesadilla recipe is filled with all protein packed ingredients like white beans, cheese and kale. You will need whole wheat tortillas to fill up your ingredients. Instead of white beans you can also add chicken chunks.

Your cheesy protein rich quesadillas are ready to give you 20-30 g of protein for breakfast. 

Ingredients Needed  

  • ½ cup white beans: 8.5 g
  • 1/2 cup kale: 1 g
  • 2 slices cheddar cheese: 11 g 
  • 1 whole wheat tortilla: 4 g
  • Salt & pepper to taste
Total Protein: 24.5 grams


Kefir & Buckwheat Groats Cereals: One of My All Time Favorite Breakfast Ideas With 20 Grams of Protein

Kefir is a fermented dairy product which is packed with protein. For this protein rich cereal recipe use buckwheat groats, which are considered as gluten free protein rich whole grain. 

If you like a little sweetness in your cereal, like me, then add honey or maple syrup in the end.  

Ingredients Needed  

  • 1 cup Kefir: 9 g
  • ½ cup buckwheat granola: 7 g
  • ½ cup berries: 1 g 
  • 1 tablespoon Chia seeds: 2 g
  • 1 tablespoon slivered almonds: 1 g
  • Honey/ Maple Syrup 
Total Protein: 20 grams

Try out these 20 gram protein breakfast ideas  and let me know which one you liked most.

Also, remember, protein needs vary person to person. Hence, adjust the quantity of recipes according to your needs

If you need any further clarifications about these recipes, do write to me in the comment section. 

Rohit Panwar

Hi! I'm Integrated Nutrition Coach Rohit Panwar. I hold twin Certifications from IIN, New York & SAFM, Massachusetts. I am a passionate vocalist of holistic lifestyle and have fully committed the past several years to educate & empower people towards their wellbeing. Despite a successful yet hectic corporate stint of 21+ years, I have prioritised nutriment in my life. I truly hope my personal journey from illness to wellness helps everybody reading this forge their own path.