What are the Best Ways to Include 50grams of Protein In Your Breakfast?

Rohit Panwar

Looking for 50g protein breakfast ideas? This is all you need! In this blog, I am sharing with you my top choices as a nutritionist for high protein breakfast options. 

Breakfast is one of the best meals to incorporate high protein since your body gets enough time to absorb the nutrients. So, without delay, let’s explore. 


50g Protein Breakfast Ideas That Are High on Taste & Nutrition 

Some of the most nutritious ways of including 50 grams of protein in your breakfast are – 


Super Seed Smoothie Bowl 

Super easy to make and delicious super seed smoothie bowl combines the high protein content of seeds such as chia, flax, and hemp, with fruit, yogurt, and milk.

This bowl is also a good source of protein, fiber, and other essential nutrients. 

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 
  • 2 tablespoons of chia seeds: 4g 
  • 2 tablespoons of pumpkin seeds: 6g 
  • 2 tablespoons of sunflower seeds: 6g 
  • 1 tablespoon of almond butter: 7g 
Total Protein: 50-63 grams


Protein-Packed Breakfast Burrito 

A breakfast burrito can be modified to include 50-60 grams or more 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 

  • 1 cup egg whites: 26g
  • 2 ounces of grilled chicken breast: 14g
  • 1/2 cup of black beans: 7g
  • 1/2 cup of salsa: 1g
  • 2 whole wheat tortilla: 6-8 g
Total Protein: 54-60 grams


Spinach Chicken Wraps

Another  among chicken based 50g protein breakfast ideas is this delicious wrap.

These wraps are a nutritious and high-protein breakfast option that are also an excellent source of protein, fiber, and essential vitamins and minerals. 

Ingredients Needed 

  • 3 ounces chicken breast: 26-28g 
  • 2 large flour tortillas: 6g 
  • 4 cups of fresh spinach: 2g 
  • 1 medium red onion, thinly sliced: 0.5g 
  • 1 large tomato, diced: 1g 
  • 1/2 cup of shredded mozzarella cheese: 14g
  • Salt and pepper, to taste
  • Olive oil or cooking spray
Total Protein: 50-53 grams


Berry Protein Smoothie 🌱

You can also begin your day with a burst of energy with a Berry Protein Smoothie.

Packed with essential vitamins and minerals from berries, and a serving of protein to fuel your morning, it’s the perfect nutritious breakfast option. Also, this can be easily customised into a vegan option.

Ingredients Needed 

  • 1 and 1/2 scoop protein powder: 30-40 g
  • 1/2 cup Greek yogurt/ vegan yogurt: 10-16 g
  • 1 banana: 1 g
  • 1/2 cup of mixed berries: 1g
  • 1 cup of almond milk: 1g
  • 2 tablespoons of peanut butter: 8 g
Total Protein: 51-61 grams

Nourishing High Protein Breakfast Ideas

| High Protein High Fiber Breakfast Ideas |

| High Protein Breakfast Ideas No Eggs |


Chicken Sandwich 

Chicken breast is one of the best protein sources that can be used in a variety of preparations.

The sandwich is extremely customisable and can be made by adding in your favourite veggies, spreads and type of bread. 

Ingredients Needed 

  • 4 ounces of grilled chicken breast: 32-35 g 
  • 2 slices of cheddar cheese:12g 
  • 2 slices of whole wheat bread: 8g 
  • Lettuce, tomato, and onion slices
  • 2 tablespoons of mayonnaise/ any other spread
Total Protein: 52-55 grams


Chickpea Tofu Omellette 🌱

Essential vegan breakfast items, chickpeas and tofu can be a great way to incorporate protein in your meals.

This omellete is made by combining chickpea flour, spices and veggies of your choice. This breakfast option is perfect for a nutritious and satisfying meal that is low in calories.

Ingredients Needed 

  • 1 cup chickpea flour: 21g 
  • 2 tablespoons nutritional yeast: 8g 
  • 1 cup of crumbled tofu:  20g
  • 1/2 cup chopped vegetables: 1g
  • 2 teaspoons baking powder
  • Water & salt to taste
  • Olive oil or other vegetable oil
Total Protein: 50-52 grams


Cottage Cheese Bowl

A cottage cheese bowl can be made both savoury and sweet depending on how you want to start your day.

For a sweet one you need to combine cottage cheese with toppings such as fruit, nuts, and seeds. For a savoury option add in herbs and tossed veggies. 

Ingredients Needed 

  • 1 cup of cottage cheese: 25g
  • 1/2 cup of mixed fruit: 0.5g protein
  • 1 scoop of protein powder: 20-30g
  • 1/4 cup of almonds: 6g 
Total Protein: 51-61 grams


Breakfast Turkey Bacon Burger 

This is perfect for your hungry mornings. The burger is rich in protein and packed with nutrients and flavour. It is made using turkey patty, crispy bacon, and topped with a fried egg.

It provides a delicious balance of protein and savory flavours to kickstart your day.

Ingredients Needed 

  • 4 ounces of Turkey patty: 22-28g  
  • 4 slices of Bacon: 8-12g
  • 2 egg whites: 7g  
  • 1 Hamburger bun: 4-6g
  • 1 Cheese slice: 6-8g 
  • Sliced onions, tomatoes, lettuce
Total Protein: 47-57 grams


High Protein Oatmeal Bowl 🌱

 A great fibre and protein rich (vegan) way to begin your day is this oatmeal bow. It is made by oats, protein powder, milk of your choice along with nuts and seeds of your choice.

Packed with essential proteins, vitamins and minerals, it’s a breakfast that will keep you feeling full and energized for hours.

Ingredients Needed 

  • 1/2 cup of rolled oats: 6g
  • 1 and 1/2 scoops of protein powder: 30-40g
  • 1 cup milk/ plant milk: 4-8g 
  • 1 tablespoon of almond/ peanut butter: 4g 
  • 1/2 cup chopped mixed nuts: 4g
  • 2 tablespoon of chia seeds:4g
  • 1/2 cup of mixed berries:1g
Total Protein: 53-63 grams


Chocolate Peanut Butter Smoothie Bowl 🌱

Made with creamy peanut butter, rich cocoa powder, and packed with essential proteins, this bowl is the perfect combination of sweet and satisfying.

This is the best way to include those 50 grams of protein in your diet, even for the vegans. 

Ingredients Needed 

  • 2 bananas: 2g
  • 1/2 cup of milk or plant milk: 2 -4g
  • 2 tablespoons of peanut butter: 8g
  • 2 tablespoons cacao powder: 2
  • 1 and 1/2 scoops of protein powder: 30-40g
  • 2 tablespoon chia seeds, flax seeds, or hemp seeds: 4g
  • 1/2 cup Chocolate granola: 4g 
Total Protein: 523-57 grams


Sausage – Egg Breakfast Bowl 

This savoury and delicious breakfast bowl is filling and loaded with proteins, vitamins and minerals. You can add in your favourite, veggies and spices and customise it the way you like. 

This meal is a great way to get that 50 grams of protein along with a healthy dose of nutrients and flavour. 

Ingredients Needed 

  • 4 egg whites:  14g
  • 1 cup of chopped chicken sausage: 36g
  • 1 cup chopped broccolini or broccoli rabe: 2g
  • 1 cup chopped spinach: 1g
  • 3 garlic cloves, minced
  • 1 small onion, chopped
  • Olive oil
  • Salt and pepper as per taste
Total Protein: 53-58 grams


Protein Oat Pancakes

Made with high-protein ingredients, such as oats flour and protein powder, these pancakes are a great addition to the list of 50g protein breakfast ideas.

They are also quite fillingand are  packed with essential vitamins and minerals. 

Ingredients Needed 

  • 1 Cup of oat Flour: 4 g
  • 2 scoops of protein powder: 40-60g 
  • 1 egg: 6 g
  • 1 egg white: 4 g
  • Baking powder
  • Sugar & cinnamon to taste
  • Butter 
Total Protein: 54-64 grams


Eggs & Turkey Bacons

Fuel your day with a classic breakfast of Eggs & Turkey Bacons. Made with protein-rich eggs and lean turkey bacon, this meal provides a nutritious and satisfying start to your day.

Enjoy a delicious balance of savory flavors and essential nutrients with every bite.

Ingredients Needed 

  • 1 cup egg whites: 26g 
  • 1 whole egg: 6g
  • 4 slices of turkey bacon: 8g
  • 1 ounce cheddar cheese: 7 g
  • 3 large mushrooms (chopped): 2 g
  • ½ cup spinach: 1 g
  • 1 slice whole-wheat toast: 4 g
Total Protein: 54-58 grams


Tuna Salad Wraps

This fresh wrap checks all the righ boxes when it comes to nutrition and taste. It is refreshing because of the fresh tuna, mixed greens.

Wrapped in a whole wheat tortilla,his dish provides a delicious and nutritious, high protein breakfast option.

Ingredients Needed 

  • 1 can of tuna: 40-42g 
  • 1 stalk of celery, finely chopped: 0.5g
  • 2 tablespoons of red onion, finely chopped: 1g
  • 2 tablespoons of mayonnaise: 1 g
  • 2 large whole wheat tortillas: 8g
  • 1 avocado sliced: 2g
  • 1 tablespoon of lemon juice
  • Salt and pepper, to taste
  • Lettuce leaves 
Total Protein: 53-54 grams


Chicken Quinoa Bowl

The wholesome Chicken Quinoa Bowl is easy to put together and can be a great way to begin your day. It is rich in minerals, vitamins, proteins and fibre.

This amazing option that will keep you feeling full and energized.

Ingredients Needed 

  • 3/4 cup of quinoa, cooked: 6g
  • 1 boneless, skinless chicken breast, grilled: 32-45 g
  • 1 cup of chopped mixed vegetables: 2g
  • 1/2 cup cooked chickpeas:7g
  • Topping of chopped vocado, nuts, seeds, cheese, salsa, etc.: 4g
  • Olive oil
  • Salt and pepper, to taste
Total Protein: 51-60 grams


Chickpea Salad Sandwich 🌱

Another vegan option for 50g protein breakfast ideas is a chickpea loaded sandwich. It is made with a creamy chickpea spread and fresh greens.

The sandwich provides a satisfying and flavourful meal option that is also packed with essential proteins and vitamins. 

Ingredients Needed 

  • 2 cups of cooked chickpeas: 28 g
  • 1/2 cup of crumbled tofu:  10-12g
  • 2 tablespoons of hummus: 2 g
  • 4 tablespoons of vegan yogurt: 4g
  • 4 slices of whole grain bread: 4g
  • Mixed greens &Lemon juice: 1g
  • Garlic powder
  • Salt and pepper, to taste
Total Protein: 50-54 grams


Peanut Butter and Banana Smoothie 

Enjoy a creamy and nutritious treat with our Peanut Butter and Banana Smoothie. This high protein smoothie is made using ripe bananas, peanut butter, chia seeds, protein powder.

It can be transformed into a vegan option as well. 

Ingredients Needed 

  • 2 bananas: 2 g
  • 1 cup of milk: 4-8g
  • 4 tablespoons of peanut butter: 16 g
  • 1 and 1/2  scoops of protein powder: 30-40 g
  • 1 tablespoon of chia seeds: 2 g
Total Protein: 54-57 grams

These were my top choices for 50g protein breakfast ideas. Do give them a try and let me know in the comment section below, which one you truly loved.

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.