Are you looking for 40g protein breakfast ideas? Look no further! As a nutritionist, I am listing out some of the best nutrient rich, high protein breakfast options. 

If you wish to increase your protein intake, breakfast is the best meal to incorporate most of it. This is because it gives your body ample time to digest and absorbs nutrients from your food.

Nutritionist’s Top Picks for 40g Protein Breakfast Ideas

Getting 40 grams of protein from breakfast means that you must pay extra attention to what you include. Although there are plenty of high protein options, not all are equally nutritious. 

So, let me help you find the best 40g protein breakfast ideas that includes vegan (🌱), vegetarian and animal based options –  

1.

Overnight Protein Oats

Overnight protein oats are a quick on the go breakfast option that can be prepared well in advanced and stored in the refrigerator.

It is rich in protein, fibre, vitamins and minerals making it a satisfying and nutritious start for your day.

Ingredients Needed 

  • 1/2 cup of rolled oats: 5 g 
  • 1 scoop of protein powder: 20-30g 
  • 1 cup of Greek yogurt: 17 g 
  • 1 tablespoon of peanut butter: 4g
  • 1 tablespoon chia seeds: 1g 
  • 1 Chopped Banana: 1g 
  • Sweetener of choice
Total Protein: 42-47 grams

2. 

Kale Berry Smoothie 🌱

Smoothies are the most convenient breakfast options that require little to no meal prep. For this smoothie simply blend all the ingredients listed below together.

You can also add in soaked nuts and seeds of your choice for more protein and texture.  

Ingredients Needed 

  • 1 cup of oat milk: 4g 
  • 1 cup of mixed berries: 2g 
  • 1 banana: 1g 
  • 1 cup of kale: 2g 
  • 1and a 1/2  scoop of protein powder: 30-40g
  • 1 tablespoon of almond butter: 4g 
  • 1 teaspoon of honey or maple syrup 
Total Protein: 43-53 grams

3.

Peanut Butter and Jelly Smoothie  

Another delicious smoothie on my list of 40g protein breakfast ideas is a PBJ smoothie. Just blend together peanut butter, jelly, berries, protein powder, and milk, to create a creamy smoothie rich in protein, healthy fats, and essential vitamins and minerals.

You can also add in Greek yogurt if you don’t have protein powder. 

Ingredients Needed: 

  • 1 cup of milk/ plant milk: 8g 
  • 1 scoop of protein powder: 20-30g 
  • 2 tablespoons of peanut butter: 8g
  • 1/2 cup of mixed berries: 1g
  • 1 tablespoon homemade jelly
Total Protein: 37-47 grams

4.

Tofu and Chickpea Stir-fry 🌱

Tofu and chickpea stir-fry is a vegan, nutritious and high-protein breakfast option. It is also suitable for people on a plant based diet and is highly customisable.

The filling meal is a good source of protein, fiber, and essential vitamins and minerals. 

Ingredients Needed: 

  • 1 block of firm tofu: 20-30g
  • 1 cup of cooked chickpeas: 14g 
  • 1 medium onion, diced: 0.5g 
  • 2 cups of mixed vegetables of your choice: 2g 
  • 1 tablespoon of olive oil
  • Garlic, minced
  • 1-2 tablespoons of soy sauce
  • Spices and herbs of your choice
Total Protein: 36-46 grams

5.

High-protein Yogurt Parfait 

A high-protein yogurt parfait can be a great protein-packed start to your day.

It is easy to make as you just need to layer your yogurt, granola, fruit, and nuts, etc. to create a filling and satisfying meal.

Ingredients Needed: 

  • 1 cup of Greek yogurt:17g
  • 1 cup of mixed berries: 1g 
  • 1/4 cup of granola: 4 -6 g
  • 2 tablespoons peanut butter: 8 g
  • ¼ cup mixed seeds: 6-8g
  • ¼ cup chopped nuts: 4-6g
Total Protein: 40-45 grams

6.

Sausage and Egg Scramble with Whole Wheat Toast

A sausage and egg scramble with whole wheat toast is a delicious way to get your 40 grams of protein. The recipe is simple and involves cooking eggs with sausage and veggies of choice.

Serving it with whole wheat toast, for a complete meal.

Ingredients Needed: 

  • 2 large egg whites: 7g
  • 2 large eggs whole: 12g
  • 3 breakfast sausage pices: 12-16 g 
  • 1 medium onion, diced: 0.5g 
  • 1 medium bell pepper, diced: 1g 
  • 2 slices of whole wheat toast: 6g
  • 1 tablespoon of olive oil
  • Salt and pepper, to taste
  • Butter or margarine, for spreading (optional)
Total Protein: 38-42 grams

7.

Cheese & Chicken Filled Omellete 

This high protein  breakfast option is also a good source of fibre and essential vitamins and minerals.

By filling an omelette with ingredients such as eggs, cheese, chicken, and veggies, you can create a delicious and filling meal that is low in calories and fat.

Ingredients Needed: 

  • 3 large eggs: 18g 
  • 1/4 cup of milk or milk alternative: 2g 
  • 1/4 cup of shredded cheese: 6g 
  • 1/2 cup of diced cooked chicken breast:15g 
  • 1/4 cup of chopped bell pepper: 0.5g 
  • 1/4 cup of chopped onions: 0.5g 
  • 1 tablespoon of olive oil 
  • Salt and pepper, to taste
Total Protein: 40-42 grams

8.

Protein and Fruit Smoothie

A protein and fruit smoothie is easy to make. Just blend in protein powder, fruits, and milk to et  a delicious and creamy smoothie.

This smoothie is a good source of protein and essential vitamins and minerals.

Ingredients Needed: 

  • 1 scoop of protein powder: 20-30g
  • 1 cup of milk: 8g 
  • 1 medium banana: 1g 
  • 1 cup of mixed frozen berries: 1g 
  • 1 tablespoon of almond butter: 7g 
Total Protein: 37-47 grams

9.

High-protein Pancake Stack

Made with at least 2-3pancakes this comforting breakfast is perfect if you are looking for a sweet way to begin your day.

Mix all the ingredients together and top your pancake with fruit, nut butter, and syrup.

Ingredients Needed: 

  • 1 scoop of protein powder: 20-30 g
  • 1/2 cup of oat flour: 7 g protein
  • 1/2  cup of milk: 4g 
  • 1 large egg: 6g
  • 2 tablespoons of almond/ peanut butter for topping: 7 g
  • honey/ maple syrup
Total Protein: 44-54 grams

10.

Greek Yogurt & Peanut Granola

This yogurt bowl a great source of fibre, proteins, minerals and vitamins.

The combination of creamy Greek yogurt and crunchy peanut granola makes for a delicious and filling meal that is perfect for a quick and convenient breakfast on the go. 

Ingredients Needed: 

  • 1 cup of Greek yogurt: 17g 
  • 1/2 cup of peanut granola: 6g 
  • 1/2 cup of mixed fruit: 0.5g 
  • 1 scoop of protein powder: 20-30g
Total Protein: 42-45 grams

11.

Savoury Chickpea Pancakes 

Chickpea pancakes are a nutritious and high-protein breakfast option made from chickpea flour.

They are a gluten-free, alternative to traditional sweet pancakes that provide a good amount  of protein, fiber, and other essential nutrients.

Ingredients Needed: 

  • 1 cup of chickpea flour: 20g 
  • 1/2 cup of buttermilk: 4g
  • 2 eggs:12g 
  • 1/4 cup of crumbled feta cheese: 6g 
  • 2 tablespoons of olive oil 
  • Fresh herbs such as parsley or cilantro, for garnish 
  • 1/4 teaspoon of baking powder
  • Salt and pepper, to taste
Total Protein: 40-42 grams

12.

Super Seed Smoothie Bowl 🌱

A super seed smoothie bowl combines a blend of nutrient-rich ingredients. By combining protein-rich seeds such as chia, pumpkin and sunflower, with fruit, yogurt/ protein powder and milk, you can create a nutrient-rich smoothie bowl.

It can also be customised to make a 40g protein vegan breakfast option.

Ingredients Needed: 

  • 1 scoop of protein powder: 20-30g 
  • 1 cup of milk/ plant milk: 4-8g 
  • 1 medium banana: 1g 
  • 1 cup of mixed frozen berries: 1g 
  • 2 tablespoons of chia seeds: 4g 
  • 2 tablespoons of pumpkin seeds: 6g 
  • 2 tablespoons of sunflower seeds: 6g 
Total Protein: 40-46 grams

13.

Veggie and Egg White Omelette 

Another one of the simplest 40g protein breakfast ideas, this veggie and egg white omellete can be made in minutes.

Prepare an omellete with egg whites and fill it with a variety of sautted veggies. You can serve it with slices of bread. 

Ingredients Needed: 

  • 1 cup of egg whites: 24g
  • 1/2 cup of chopped vegetables: 2g 
  • 1/2 of cheese: 12g
  • 2 slices of whole grain toast: 6 gram
Total Protein: 38-44 grams

15.

Protein-Packed Breakfast Burrito 

A breakfast burrito can be modified to include 40 grams of protein by adding protein rich foods in the filling.

You can fill in your tortilla with ingredients such as eggs, cheese, beans, veggies, and meats to increase the protein intake along with addition of essential nutrients. 

Ingredients Needed

  • 2 eggs: 12g
  • 4 ounces of grilled chicken breast: 14g
  • 1/2 cup of black beans: 7g
  • 1/2 cup of salsa: 1g
  • 1 whole wheat tortilla: 6g
Total Protein: 40-42 grams

16.

Spinach Chicken Wraps

Spinach chicken wraps are high-protein breakfast option that provides fiber, and essential vitamins and minerals.

These wraps are a versatile and healthy way to start your day. You can add in veggies or protein sources of your choice. 

Ingredients Needed: 

  • 100grams of diced chicken breast: 29-31g 
  • 2 flour tortillas: 4 g 
  • 1 cup of fresh spinach: 1g 
  • 1 medium onion, thinly sliced: 0.5g
  • 1 medium tomato, diced: 0.5 g 
  • 1/4 cup of shredded mozzarella cheese: 8g 
  • Salt and pepper, to taste
  • Olive oil or cooking spray, for brushing
Total Protein: 42-44 grams

17.

High-protein Oatmeal Breakfast Bowl 🌱

A sweet high-protein breakfast bowl is made by combining ingredients such as oatmeal, seeds, nuts, fruits, protein powder (or nut butter), etc.

The super delicious treat is a tasty and nutritious way to start your day and can be customised for a vegan diet as well.

Ingredients Needed: 

  • 1/2 cup of Rolled Oats: 6g 
  • 1 cup of milk/ plant milk: 4-8g
  • 1 scoop of protein powder: 20-30g
  • 1/2 cup of mixed berries: 1g
  • 1/4 cup of chopped nuts: 5g
  • 1 tablespoon of chia seeds: 4g
Total Protein: 40-54 grams

18.

Cottage Cheese Bowl

A cottage cheese bowl is made by combining cottage cheese with toppings such as fruit, nuts, and seeds. This breakfast is perfect for a quick and convenient breakfast on the go.

It is rich in protein, fibre, vitamins and minerals. You can also make a savoury option by adding herbs and tossed veggies instead of fruits as well. 

Ingredients Needed 

  • 1 cup of cottage cheese: 25 -29g
  • 1/2 cup of mixed fruit: 0.5g protein
  • 2 tablespoons of chia seeds:  2g
  • 2 tablespoons of sunflower seeds: 5g
  • 1/4 cup of almonds: 6g 
Total Protein: 38-42 grams

19.

Buddha Bowl 

A vegan Buddha bowl is simply delicious and one of my top choices for 40g protein breakfast ideas.

This nutritious and high-protein meal is also a good source of fiber, vitamins and minerals. Just combine your  veggies, grains, legumes, and plant-based protein sources & enjoy!

Ingredients Needed: 

  • 1 cup of cooked quinoa: 8g 
  • 1 cup of chickpeas: 12g 
  • 1 avocado, sliced: 4g 
  • 1 cup of cherry tomatoes, halved: 2g 
  • 1 cup of spinach or mixed greens: 2g 
  • 1/4 cup of roasted sunflower seeds: 6g 
  • 1/4 cup of crumbled feta cheese: 6g 
  • 2 tablespoons of tahini: 4g
  • 2 tablespoons of lemon juice
Total Protein: 44-46 grams

These were some of my favourite picks for 40g protein breakfast ideas. These are not only rich in protein but also provide a balance of other nutrients like fibre, vitamins and minerals.

Try them out and let me know in the comment section, how they turned out.