How to Get 40 Grams of Protein in Your Morning Meals?

Rohit Panwar

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 absorb nutrients from the meal.

High Protein Breakfast Foods

Nutritionist’s Top Picks for 40g Protein Breakfast Ideas : 23 Delicious Ideas & Recipes

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 –  


Kale Berry Smoothie 🌱

Smoothies are y absolute favourite and the most convenient breakfast options that require little to no meal prep. For this vegan 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


Loaded 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


Sprouted Moong Chilla With Cottage Cheese

This amazing pancake like breakfast is a nutritious Indian breakfast option that can provide 40 grams of protein. Start by prepare a mash of the cottage cheese and add some fresh coriander leaves.

Now prepare pancake using a thick batter of sprouted moong and chopped onions, green chilies, and a pinch of salt and turmeric. Once cooked, place a generous spoonful of the cottage cheese mixture on the chilla and fold once chilla is crisp. Serve hot with your favorite chutney or dip.

Ingredients Needed: 

  • 1 cup sprouted moong: 20-24g 
  • 100g cottage cheese: 10-12 g 
  • ½ cup thick yogurt: 6-12 g
  • Finely chopped Onion
  • 1 finely chopped  green chili
  • 1/2 teaspoon cumin seeds
  • Salt to taste
  • 1 tbsp vegetable oil
  • Turmeric & other spices of choice
  • Chopped coriander leaves
Total Protein: 36- 46 grams


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 nutrients.

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


Tempeh and Chickpea Stir-fry 🌱

This recipe is a vegan, nutritious and high-protein breakfast option that is suitable for people on a plant based diet and is highly customisable. It contains Tempeh, a fermented soy known for its high quality protein. 

To prepare this, in heated olive oil saute minced garlic. Add in all the veggies,  steamed or grilled tempeh and boiled chickpea along with spices. Add salt, pepper, spices and herbs (I like the Italian mix herbs). Serve hot.

Ingredients Needed: 

  • 3 oz cooked tempeh: 18g
  • 1 cup of cooked chickpeas: 15g 
  • 2 cups of mixed vegetables:  2-3g 
  • 2 tbsp mixes seeds: 4-6g
  • 1 tbsp of olive oil
  • Garlic, minced
  • Salt & pepper
  • Spices and herbs of your choice
Total Protein: 39-41 grams


Turkey Club Sandwich

For this 40 gram protein breakfast recipe, I use Ezekiel bread which is made from sprouted whole grains. It is known for its added nutrients and high protein content.

Begin by toasting the Ezekiel bread slices. Then spread a good amount of hummus on them.

Layer it with turkey breast slices, lettuce leaves, onion rings and tomato slices. Add a touch of mayonnaise, salt, pepper. Repeat the layering process for a triple-decker club sandwich.

Ingredients Needed: 

  • 4-5 Sliced turkey breast: 20-24 g
  • 3 slices of Ezekiel bread: 15 g 
  • 1-2 tbsp hummus: 1-3g 
  • Lettuce leaves
  • Tomato slices
  • Red onion rings
  • Mustard or mayonnaise (optional)
  • Salt and pepper to taste
Total Protein: 36- 42 grams


High-protein Yogurt Parfait 

A high-protein yogurt parfait can be a great protein-packed start to your day. I recommend using plain unflavored Greek yogurt for the recipe

Just layer your yogurt, granola, fruit, and nuts, etc. in a mason Jar. Your quick high protein vegan breakfast recipe with 40 grams of protein is ready in no time. 

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


Sausage & 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 pieces: 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



Cheese & Chicken Filled Omellete 

This is one of the easiest 40g protein breakfast ideas without protein powder. You need to start by preparing an omellete. 

Now fill it with  ingredients such as cheese (I like cottage), chicken, and veggies. Enjoy 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


Protein Banana Berry Smoothie

A protein  smoothie is easy to make. Just blend in protein powder, bananas. berries and milk to get  a delicious and creamy smoothie.

This smoothie is a good source of protein and quite satisfying. And did I mention, its super quick recipe as well.

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


Scrambled Egg, Salmon Avocado Toast

This delicious option combines the creaminess of scrambled eggs, the omega-3 goodness of salmon, and the heart-healthy avocado to make one of the most effective 40g protein breakfast ideas for weight loss.

Start by toasting your bread slices and preparing fluffy scrambled eggs. Spread mashed avocado evenly on the toasted bread slices. Top with the scrambled eggs, followed by generous portions of smoked salmon.

Garnish with fresh chives or dill for added flavor. I like to sprinkle toasted sesame seeds for an additional crunch. 

Ingredients Needed: 

  • 2 large eggs: 12g
  • 2 slices of whole-grain or Ezekiel bread: 8 -10 g
  • 4 oz (115g) of smoked salmon: 20 g
  • 1 ripe avocado: 2-3 g
  • 1 tbsp toasted sesame seeds: 1 g
  • Salt, pepper, and your favorite seasonings
  • Fresh chives or dill for garnish
Total Protein: 43-46 grams


High-Protein Pancake Stack

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

Mix all the ingredients (dry and wet) to create a smooth pancake batter. Prepare the pancakes and top them  up with fruit, nut butter, and syrup.

Ingredients Needed: 

  • 1 scoop of protein powder: 20-30 g
  • 1/2 cup of oat/ amaranth flour: 7-8 g protein
  • 1/2  cup of milk: 4g 
  • 1 large egg: 6g
  • 2 tbsp of almond/ peanut butter for topping: 7 g
  • honey/ maple syrup
Total Protein: 44-54 grams


Greek Yogurt & Peanut Granola

This yogurt bowl is another vegetarian, simple no cook, high protein breakfast option that can be make by simply mixing all ingredients together.  

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


Savoury Chickpea Pancakes 

Chickpea pancakes are a nutritious vegetarian options for 40g protein breakfast . You prepare them just like regular pancakes. Prepare a batter using the ingredients and cook with olive oil. 

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


Super Seed Smoothie Bowl 🌱

A super seed smoothie bowl is a blend of nutrient-rich ingredients. You have to combining protein-rich seeds such as chia, pumpkin and sunflower, with fruit, yogurt/ protein powder and milk.

The result is a tasty, nutrient-rich smoothie bowl.  The best part is that you can also be customised to make a 40g protein vegan breakfast option as well. 

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


Veggie & Egg White Omelette 

If you are looking for a low calorie 40g protein breakfast idea, this veggie and egg white omellete is perfect and 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 as well. 

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


Baked Egg with Spinach and Feta

This wholesome and satisfying recipe not only provides you with 40 grams of protein for breakfast but also saves you tons of time and preparation. 

In a small greased baking dish evenly distribute the spinach. Place the eggs directly over the spinach. Add in the crumbled feta cheese over the eggs.

Season with a pinch of salt, pepper, and your preferred herbs or spices. Bake in a preheated oven and bake for approximately 15-20 minutes until the egg whites are set, and the yolks are still slightly runny. Enjoy as such or with a toast. 

Ingredients Needed: 

  • 2 large eggs: 12g
  • 4 Egg Whites: 14-15g
  • 2 cups of chopped spinach: 2g
  • 1/2 cup crumbled feta cheese: 13g
  • Olive oil 
  • Salt, pepper, and your favorite herbs or spices
Total Protein: 41-42 grams


Protein-Packed Breakfast Burrito 

A breakfast burrito is one of the best 40g protein breakfast ideas without protein powder. 

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


Spinach Chicken Wraps

Spinach chicken wraps are perfect options for 40g protein breakfast that is low carb.

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


High-Protein Oatmeal Breakfast Bowl 🌱

This 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


Cottage Cheese Bowl

A cottage cheese bowl can be 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, fiber, 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


Quinoa Buddha Bowl 

A  Buddha bowl is simply delicious and one of my top choices for 40g protein breakfast ideas without eggs. You can customise it further to make it vegan by adding silken tofu instead of feta cheese. 

This nutritious and high-protein meal is also a good source of fiber, vitamins and minerals. Just combine all 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


Chicken Veggie Frittata  

Another one of my favorite recipes is this very customisable frittata. I use feta cheese and broccoli mostly, but you can choose any kind of veggies or cheese.

In a small ovenproof skillet, heat the olive oil  and saute mixed vegetables and diced chicken. Now pour a mixture of beaten eggs and spices in the skillet. 

Let the mixture cook over medium heat and then sprinkle some cheese over it. Either cover and continue to cook it in the pan or transfer it to a oven to cook completely.

Ingredients Needed: 

  • 3 large eggs: 18g
  • ½ cup cooked & diced chicken breast: 18-21g
  • 1/4 cup shredded cheese: 4-7g
  • 1/2 cup chopped mixed vegetables 
  • Salt, pepper
  • Herbs or spices of choice
  • 1 tbsp olive oil
Total Protein: 40-46  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.

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.