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
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| 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
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| 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:
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| 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:
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| 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:
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| 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:
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| 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:
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| 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:
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| 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:
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| 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:
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| 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:
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| 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:
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| 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:
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| 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
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| 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:
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| 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:
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| 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
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| 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:
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| 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.
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.
