How to Get 30g of Protein for Breakfast: Easy & Tasty Recipes

Kicking off your morning with a high-protein breakfast sets the tone for sustained energy, sharper focus and fewer mid-morning hunger pangs. Yet, many UK breakfasts, which are loaded with sugar and lacking in nutrients, do little to fuel your morning, leaving your energy levels spiking up and down like a rollercoaster ride.

So, what if you swapped the sugary cereals for a 30g protein breakfast? A high-protein breakfast is more satiating than fats and carbohydrates, keeping you fuller for longer. Essential for energy, muscle recovery and even gut health, protein can also keep those pesky cravings that so often derail healthy habits and diets at bay.

Whether you're an egg enthusiast, a Greek yoghurt devotee or a plant-based eater, read on to discover 14 delicious high-protein breakfast ideas to reach that magic 30g.

Why aim for 30g of protein at breakfast?

Getting 30 grams of protein in your breakfast might sound like a lot, but actually, it’s an easy change that can improve your energy, focus, muscle mass and more.

• - Keeps your blood sugar balanced: Unlike sugary cereals or toast, protein takes its time to digest, keeping your energy levels steady and hunger in check. Studies show that after a high-protein breakfast, blood sugar can stay stable for up to several hours.
• - Fires up your metabolism: Called thermogenesis, when you eat protein, your body raises its temperature and works harder to break it down, using more calories in the process.
• - Stops hunger in its tracks: Protein affects your hunger hormones, reducing ghrelin (the one that makes you hungry) and increasing peptide YY (the one that tells you you're full).
• - Protects your muscles and burns fat: A high-protein diet allows you to burn more calories throughout the day without sacrificing the muscle mass your body needs to stay strong and energised.
• - Helps you eat less and burn more: A win-win for anyone looking to shed a few pounds or maintain a healthy weight, studies have found that those who start their day with protein consume fewer calories overall and maintain steadier energy levels.

Breakfast protein sources: animal vs. plant-based options

If you prefer animal-based proteins or plant-based alternatives or don’t mind a mix of both, you have plenty of options when it comes to achieving 30 grams of protein for breakfast. Let’s explore the best sources to fuel your mornings and how much you’ll need to hit that 30g mark.

Animal-based protein sources

Animal-based proteins are typically complete proteins, providing all the essential amino acids your body needs and are easy to incorporate into classic breakfast dishes.

• - Eggs: One large egg provides 6g of protein. To reach 30g, you’d need about five eggs, whether scrambled, boiled, or fried. Try a veggie-packed omelette to switch things up.
• - Greek yoghurt: A 7-ounce container of plain, non-fat yoghurt contains around 20g of protein. Pair it with a drizzle of honey and a handful of nuts or seeds for an extra boost.
• - Lean meats: A 3.5-ounce serving of cooked chicken or turkey breast offers around 30g of protein, making it perfect for breakfast wraps or paired with scrambled eggs.
• - Low-fat cottage cheese: One cup of low-fat cottage cheese packs in 28g of protein. Use it in pancakes to create breakfast wraps or top it with fresh fruit for a sweet, protein-rich start to your day.
• - Smoked salmon: Three ounces of smoked salmon delivers about 17g of protein. Pair it with whole-grain toast and cream cheese for a gourmet breakfast option.

Plant-based protein sources

Vegetarians and vegans can still enjoy a high-protein breakfast thanks to plant-based protein alternatives. While some plant proteins may lack certain amino acids, combining them with other foods throughout the day ensures you meet your nutritional needs.

• - Tofu: Half a cup of firm tofu contains close to 20g of protein. Scramble it with veggies and spices for a plant-based alternative to eggs.
• - Legumes: Half a cup of cooked lentils provides around 12g of protein. Add them to a savoury breakfast bowl with roasted vegetables and tahini for extra nutrients.
• - Protein shakes: A scoop of plant-based protein powder typically offers 20–30g of protein. Blend it with almond milk, a banana and spinach for a quick and easy breakfast.
• - Chickpeas: Half a cup of chickpeas contains 7g of protein. Try them roasted as a side or mashed into a savoury spread on toast.
• - Quinoa: A cup of cooked quinoa has 8g of protein, making it the perfect base for a warm breakfast bowl with nuts, seeds and almond butter.

High-protein ingredients: how much to get 30g

With so many options, building a high-protein breakfast that hits your 30g protein goal every morning is easier than ever—no matter your dietary preferences.

How to get 30g of protein for breakfast: 14 ideas & recipes

Fueling your morning with 30 grams of protein doesn’t have to be complicated or boring. From classic egg dishes, vegan-friendly options or quick grab-and-go ideas, there’s a protein-packed breakfast to suit every lifestyle.

1. Smoothie bowls

If you're not a huge breakfast fan or simply prefer something that's on the lighter side, smoothie bowls are a fantastic way to hit your protein goals. This indulgent but equally nutritious, chocolatey, peanut butter combo is a particular favourite.

Blend the following ingredients until smooth, then top with your favourite fruits and nuts:

• - 1 banana, frozen
• - 1 cup of milk (or a non-dairy alternative)
• - ½ cup spinach
• - 1 scoop of chocolate protein powder
• - 1 tablespoon peanut butter

Nutritional breakdown:

Calories: 448, Protein: 66.9g Fat: 15.6g, Carbs: 18.5g

2. Tempeh hash

Tempeh hash is a hearty, plant-based option packed with plenty of protein and fibre. Saute with vibrant vegetables and savoury spices, and you have a satisfying and nutritious breakfast.

Saute the following ingredients in olive oil until golden brown:

• - 100g tempeh, crumbled
• - 1 medium sweet potato, diced
• - 1 cup broccoli
• - 1 sweet red bell pepper, diced
• - ¼ onion, diced
• - 4 cherry tomatoes, diced
• - 1 cup mushrooms, diced
• - 1 tablespoon soy sauce
• - 1 medium avocado
• - 2 tbsp salsa

Top with sliced avocado and salsa for added flavour.

Nutritional breakdown:

Calories: 660, Protein: 30g, Fat: 31g, Carbs: 47.1g

Frive’s Scrambled Egg, Potato Hash & Turkey Bacon Breakfast packed with 39g of protein

3. Egg-based breakfasts

Eggs are a breakfast staple for a good reason—they’re versatile, easy to prepare and loaded with protein. Whether scrambled, poached or baked, eggs easily pair with a wide range of ingredients for a balanced meal.

Whisk together the following and divide into a greased muffin tin. Bake at 180°C for 25 minutes:

• - 6 large eggs
• - 1 medium courgette, diced
• - ½ cup small onion, diced
• - 1 diced bell pepper

Pair three muffins with ½ cup of cottage cheese and ½ cup of ham for a balanced breakfast.

Nutritional breakdown:

Calories: 381, Protein: 32.4g, Fat: 13.3g, Carbs: 30.7g

4. Tofu scramble on toast

Scrambled tofu is often a go-to vegan alternative to eggs, offering a similar breakfast and a hearty dose of protein to match. Try out this quick, customisable recipe that's perfect for those busy mornings when you're on the go.

Saute the following until golden, then serve on toast:

• - 150g firm tofu, crumbled
• - 1 medium tomato, diced
• - ½ cup spinach
• - 1 teaspoon turmeric
• - 1 teaspoon soy sauce

Top 2 slices of whole wheat bread with avocado slices for an extra dose of healthy fats.

Nutritional breakdown:

Calories: 610, Protein: 30g, Fat: 29.7g, Carbs: 16.1g

5. Protein shakes

Protein shakes are the ultimate grab-and-go breakfast. They’re fast, filling and endlessly customisable, whatever your choice of flavours and extras (or whatever you simply have lying around in the kitchen).

Blend the following ingredients until smooth:

• - 1 cup milk (or a non-dairy alternative)
• - 1 frozen banana
• - ½ cup frozen blueberries
• - 1 scoop of chocolate protein powder
• - 1 tablespoon chia seeds

Nutritional breakdown:

Calories: 465, Protein: 60.5g, Fat: 18.5g, Carbs: 24.5g

6. Bean and veggie burrito

A protein-packed burrito is a filling and flavourful way to kick-start your morning. Combine beans, vegetables and optional cheese for a satisfying and nutrient-rich start to the day that'll keep you full until lunchtime.

Warm a whole-grain tortilla and fill it with:

• - ½ cup black beans
• - 2 scrambled eggs (or tofu for a vegan option)
• - ½ diced red pepper
• - 2 tablespoons shredded cheese (optional)
• - Salsa and avocado slices

Roll it up and enjoy!

Nutritional breakdown:

Calories: 619, Protein: 30.4g, Fat: 43.1g, Carbs: 22.1g

7. Greek yoghurt

Perfect for a quick, nutrient-dense breakfast, Greek yoghurt is a versatile, high-protein base that can be customised with a variety of toppings or added to pancake mixes and other recipes.

Layer the following in a bowl or jar:

• - 1 cup plain Greek yoghurt
• - ½ scoop vanilla protein powder
• - ½ cup mixed berries (blueberries, raspberries or strawberries)
• - 1 tablespoon almond butter
• - 1 teaspoon honey (optional for sweetness)
• - Crushed nuts, granola or cereal (optional)

Nutritional breakdown:

Calories: 368, Protein: 32.9g, Fat: 15.8g, Carbs: 27.4g

8. Protein bars

Homemade protein bars are a convenient, no-fuss breakfast option. They only require five ingredients and are far healthier and more delicious than anything you'd find in your local supermarket.

Mix the following ingredients, press into a pan and refrigerate until firm:

• - 1 cup rolled oats
• - 2 tablespoons peanut butter
• - 2 scoops vanilla protein powder
• - 2 tablespoons honey
• - ¼ cup almond milk

Cut into bars and enjoy with a piece of fruit for added fibre.

Nutritional breakdown:

Calories: 881, Protein: 41.2g, Fat: 30.5g, Carbs: 104g

9. Salmon and avocado toast

Elevate your morning toast with omega-3-rich salmon and creamy avocado for the perfect balance of protein, healthy fats and delicious flavour.

Spread 1 smashed avocado on two slices of whole-grain toast and top with:

• - 50g smoked salmon
• - 2 soft-boiled eggs, sliced
• - A sprinkle of dill and a squeeze of lemon

Nutritional breakdown:

Calories: 748, Protein: 32.6g, Fat: 42.2g, Carbs: 5.1g

10. Lentil and egg bowl

A rich source of protein, when combined with eggs, lentils can be used to make a healthy and hearty, nutrient-dense breakfast with a twist.

Saute the following ingredients until fragrant, then top with poached eggs:

• - 1 cup cooked lentils
• - 1 medium tomato, diced
• - ½ cup spinach
• - 1 teaspoon curry powder
• - 2 poached eggs

Finish with a dollop of plain Greek yoghurt for added creaminess.

Nutritional breakdown:

Calories: 452, Protein: 37.9g, Fat: 11.1g, Carbs: 32.2g

Frive’s Pistachio & Raspberry Cacao Overnight Oats

11. Protein oats

Oatmeal is a breakfast classic, but adding protein turns it into a powerhouse meal. It’s also easy to adapt with your favourite toppings, such as fresh berries and some grated dark chocolate or cooked apples and delicious nut butter for a satisfying start to the day.

Cook the following ingredients together and top with your choice of extras:

• - ½ cup rolled oats
• - 1 scoop vanilla protein powder
• - 1 tablespoon peanut butter
• - ½ banana, sliced
• - 1 teaspoon chia seeds

Nutritional breakdown:

Calories: 437, Protein: 30.5g, Fat: 12.5g, Carbs: 32g

Frive’s Chocolate Chip Pancakes.

12. Protein pancakes

Who says that pancakes can only be a weekend indulgence? Add cottage cheese or ricotta to the batter and top it with some nut butter and you instantly have a healthy, protein-packed breakfast fit for an athlete.

Mix and cook the following ingredients, then top with your favourite extras:

• - ½ cup cottage cheese
• - 2 large eggs
• - ½ cup oats
• - 1 teaspoon baking powder
• - 1 tablespoon almond butter (for topping)
• - 1 cup fresh berries (for topping)
• - Optional: A few slices of cooked bacon

Nutritional breakdown:

Calories: 546, Protein: 30.8g, Fat: 25.1g, Carbs: 37.4g

13. Leftovers

A 30g protein breakfast is essential for energy, staying full and maintaining healthy muscle mass. But let’s be honest; mornings can be hectic, and cooking a fresh meal isn’t always an option—this is where leftovers come to save the morning.

Using up last night's dinner, like stews, beans or lentils, and turning it into a hearty breakfast is convenient, reduces waste and is a great way to hit your protein goals.

Cook together in a skillet until golden brown:

• - 1 sweet potato, microwaved and diced
• - 170g ground turkey
• - ½ cup spinach or kale
• - ½ cup red pepper
• - ½ cup onion
• - 1 teaspoon olive oil
• - Optional: Season with garlic powder, paprika, or chilli flakes

Nutritional breakdown:

Calories: 735, Protein: 43.7g, Fat: 24.2g, Carbs: 76.7g

14. Breakfast burrito

Packed with protein, veggies, and your favourite extras, a breakfast burrito is a convenient and delicious way to fuel your day.

Wrap the following in a whole-grain tortilla for an easy grab-and-go meal:

• - 2 scrambled eggs
• - 2 chicken sausage links, sliced
• - ¼ cup sautéed peppers and onions
• - 2 tablespoons shredded cheese
• - Salsa or hot sauce

For a plant-based version, swap the eggs for scrambled tofu and the chicken sausage for vegan sausage.

Nutritional breakdown:

Calories: 532, Protein: 36.8g, Fat: 38.5g, Carbs: 10.3g

Turkey Bacon, Bean, Egg & Mushrooms.

Cheat day breakfast idea

This elevated take on French toast combines protein-rich eggs, whole-grain bread and a hint of dark chocolate for a deliciously decadent treat that delivers over 30g of protein.

Ingredients:

• - 2 slices of whole-grain bread
• - 2 large eggs
• - ½ cup unsweetened almond milk (or regular milk)
• - 1 scoop of chocolate protein powder
• - ½ teaspoon vanilla extract
• - ½ teaspoon cinnamon
• - 1 teaspoon coconut oil (for frying)
• - 1 tablespoon dark chocolate chips (melted for drizzle)
• - ½ cup fresh mixed berries (e.g., strawberries, blueberries)
• - Optional: Greek yoghurt for extra protein and creaminess

Instructions:

• 1. Whisk together the eggs, milk, protein powder, vanilla extract and cinnamon until smooth in a bowl.
• 2. Dip each slice of bread into the mixture, ensuring both sides are fully coated.
• 3. Heat the coconut oil in a non-stick skillet over medium heat before cooking the bread slices until golden brown on each side.
• 4. Drizzle the warm French toast with melted dark chocolate and top with fresh berries or add a dollop of Greek yoghurt for some extra protein.

Nutritional breakdown:

Calories: 592, Protein: 43g, Fat: 23.1g, Carbs: 37.9g

Fuel your morning with high-protein breakfasts from Frive

Starting your day with 30g of protein is a simple, effective way to support your energy levels, manage hunger and maintain healthy muscle mass.

At Frive, we know how important it is to start the day right. That's why our chef-prepped, nutritionist-approved breakfast options are carefully designed to include blanched, high-protein meals that support your weight-loss goals and make your taste buds happy.

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