How to Get 30 Grams of Protein in Your Breakfast?

Looking for 30 grams of protein for breakfast ideas? As a certified nutritionist, let me help you curate a list of the best high protein breakfasts. 

Aiming for 30 grams of protein for breakfast can be a challenging goal, but there are plenty of delicious and easy options you can choose from. I have included a wide range of vegan, vegetarian and animal based options, so there’s something for everyone.

30 Grams of Protein for Breakfast Ideas | A Nutritionist’s Guide

In order to get your 30 grams of protein for breakfast, you can incorporate a variety of sources, such as dairy, meat, and plant-based options. This will helo to ensure a balanced nutritional breakfast. 

So, here are my top picks for 3o grams if protein for breakfast ideas – 

1.

Raspberry Yogurt Bowl

A Raspberry Yogurt Bowl is a delicious and easy high protein breakfast option. Depending on the ingredient you can increase its protein content up to 35 grams.

By choosing dairy alternatives you can make this into a vegan breakfast option as well, 

2.

Smoothie Bowl

Smoothie bowls are a delicious breakfast options. By adding ingredients such as Greek yogurt, nut butter, and protein powder, you can increase the protein content and make a filling and nutritious meal.

This is a perfect option for busy mornings.

3.

Cheese & Chicken Filled Omellete

This breakfast option checks all the correct boxes for high quality protein. This is relatively quite easy to prepare and can be a filling and satisfying meal.

For non vegetarians this is one of the best 30 grams of protein for breakfast ideas.

4.

Cottage Cheese/ Tofu Pancakes

Pancakes are very versatile and a few changes can help you get a high protein breakfast. By adding cottage cheese or tofu, you can substantially increase the protein content of pancakes. 

To make them gluten-free, you can use almond flour or oat flour instead of regular flour. 

5.

Peanut Butter Banana Smoothie

This smoothie is high in protein and nutrition and can be made within minutes. While bananas provide natural sweetness and essential vitamins and minerals,  peanut butter adds healthy fats and protein.

If you do not have protein powder, you can opt for greek yogurt as well.

6.

Vegan Quinoa Parfait

Vegan quinoa parfaits can be a high protein breakfast option. You can make this creamy crunchy breakfast by layering quinoa, fruit, and vegan yogurt like coconut or cashew.

This filling breakfast that is a perfect way to start your day.

7.

Breakfast Burrito

Breakfast burritos are not only tasty but also quite versatile. You can also transform this into a vegan recipe by including plant based protein sources such as beans tofu, etc.

You can also adjust the serving size or add additional protein-rich ingredients according to availability.

8.

Savoury Oatmeal

If you are interested in something savoury, this oatmeal should be your go to recipe for high quality protein.

The combination of carbohydrates, protein, and healthy fats in savoury oatmeal makes it a well-rounded breakfast that can help keep you full and satisfied until lunchtime.

9.

Egg Avocado Toast 

The humble egg avocado toast is another quick option on my list of 30 grams of protein for breakfast ideas.

This toast is rich in protein and also provides essential vitamins, minerals, and healthy fats. Its a great way to start your day with a nutritious boost.

10.

Egg Frittatas

Made with eggs, cheese, and vegetables, egg frittatas  are a good source of not only protein but also provide a good amount of  healthy fats, and other essential nutrients.

Frittatas can be enjoyed on-the-go for a nutritious and delicious breakfast.

11.

Tofu Wrap

Tofu wraps are a vegan, healthy, high-protein breakfast option. They can be made by wrapping tofu, vegetables, and other ingredients in a tortilla.

The delicious wraps are a good source of protein, fiber, and essential vitamins and minerals. 

12.

Berry Kale Smoothie

Smoothies are the most convenient breakfast options that require little to no meal prep. For this smoothie simply blend all the ingredients together until smooth and creamy.

You can add more or less milk depending on how thick you want your smoothies. 

13.

Buddha Bowl 

Another vegan breakfast option that can give you 30 grams of protein is this Buddha bowl.

To increase the protein content, you can add additional ingredients such as grilled chicken, tofu, or tempeh. 

14.

Savoury Lentil Pancakes

This savoury lentil pancake is easy to make and requires very simple ingredients. This can also be customised to increase the fibre content by adding vegetable.

If you wish to add the protein content even further, crumble in some tofu. 

15.

Breakfast Chicken Sandwich 

The chicken sandwich can be a delicious way of starting your day.

The sandwich is highly customisable and you can add additional veggies, sauces and spreads as per your linking to make it tastier. 

16.

Protein Overnight Oats

This recipe provides high quality protein and fibre. You can add additional protein-rich ingredients such as yogurt, nuts, or seeds to increase the content even further.

Also, if you are vegan, just use a plant-based milk and protein powder, and plant milk or yogurt. 

17.

Chickpea Salad Bowl

Chickpea is one of the best sources of plant based protein. This salad bowl is easy to make and can be tweaked as per your needs and availability of resources.

For example, you can add additional protein-rich ingredients such as quinoa, tofu, or nuts.

18.

Breakfast Salad

This high protein salad is a perfect comforting meal. It not only has protein, but is also rich in vitamins, minerals and fibre.

If you wish to  make it vegan, you can use a plant-based protein source like tofu or tempeh and a plant-based cheese alternative.

19.

Granola & Plant Milk 

This simple recipe involves mixing tother a good homemade granola with a high protein vegan milk like soy, pea or hemp milk.

The homemade granola can be made with rolled oats, nut butter, nuts, seeds, etc.

20.

Quinoa Breakfast Scramble

This breakfast idea incorporates many sources of high quality protein, making it nutrient rich and a good addition to the list of 30 grams of protein for breakfast ideas.

You can also make it vegan by using a plant-based protein source such as scrambled tofu or tempeh and a plant-based cheese alternative.

21.

Cottage Cheese Bowl

The sweet and delicious cottage cheese bowl is one of my favouirtes.

Made with fresh cottage cheese, nuts and fruits, this is a pretty great option for those who have a sweet tooth. You can customise it the way you like.

22.

Savoury Chickpea Pancakes

Savoury chickpea pancakes are a nutritious and high-protein vegan breakfast option that are easy to make. By mixing chickpea flour, spices, and other ingredients, you can create a delicious meal that provides a good source of protein, fiber, essential vitamins and minerals. 

23.

Moong Cheela Stuffed with Tofu/ Paneer

Moong cheela stuffed with tofu or paneer is a nutritious and high-protein breakfast option.

This can also easily become a vegan option. The delicious cheelas can be served with yogurt or chutney. 

These were some of my top choices for 30 grams of protein for breakfast ideas. I have tried, and tested all these breakfast recipes. They pass the taste and nutrition test. In case you have nutrition related questions, you can always reach out to me.