What 20-30 Grams of Protein Looks Like for Breakfast (2024)

If you want to maintain good health, you need protein in your diet. That’s true whether or not you hit the gym: Protein gives you energy, supports cognitive function and provides building blocks for your tissues, cells and organs.^[1] But it can be tough to eat enough protein-rich foods, leaving you behind on your nutrition goals by the end of the day. So, start your day on a satisfying note with a high-protein breakfast. Keep reading for delicious ideas.

20-30 grams of protein for breakfast ideas

If you’re a healthy and sedentary adult, the daily Recommended Dietary Allowance (RDA) is 0.36 grams of protein per pound of bodyweight.^[2] If you weigh 150 pounds, that means you need 53 grams of protein per day, minimum — and your protein intake will be higher if you’re working out.

For the biggest nutritional benefit, get your protein from whole foods over protein shakes. If you struggle to eat enough protein, fuel up with one of these high-protein breakfast ideas. Each one clocks in at approximately 20-30 grams of protein, depending on your ingredients. If you’re intermittent fasting, enjoy one of these high-protein breakfast ideas whenever you break your fast. Besides, is there ever a bad time for breakfast?

High-Protein Breakfast Bowl

Heat 1 tbsp. cooking fat of choice in a pan. (We like Grass-Fed Ghee.) Saute ½ cup cauliflower rice until tender. Remove from the pan and add to a bowl. In the same pan, cook 2 slices of pasture-raised bacon or breakfast sausage. Add to your bowl. Drain the pan and cook 2 eggs to your liking. Add to your bowl and top with ½ avocado.

Protein meets filling and vibrant vegetables in this delicious bowl. You’ll get protein and fat from the eggs and bacon or breakfast sausage, but the veggies are doing a lot of legwork, too. Cauliflower rice contains about 2 grams of protein per ½ cup, and half an avocado contains about 2 grams of protein. And thanks to all that delicious fiber, you’ll feel fuller, longer. Get a similar recipe here with the Bulletproof Breakfast Buddha Bowl.

Steak and Eggs

Start with a hot pan and a high-heat cooking fat, like ghee. Season your steak, then cook it for about 4 minutes per side for medium-rare. Place it on a plate. While it rests, wipe out the pan and cook 1-2 eggs. Top your steak with the egg and finish your plate with a handful of leafy greens, like spinach or your favorite green. Try this Easy Seared Steak with Ghee recipe to get started.

Sweet Potato Salmon Avocado Toast

No bread? No problem. In this Sweet Potato Salmon Avocado Toast recipe, you top thinly sliced sweet potato with avocado, eggs and salmon. Use smoked or pre-cooked salmon for a quick and easy breakfast that tastes as good as it looks.

Sweet Potato Hash with Bacon

Hash isn’t just for brunch. It keeps well in the fridge, so this recipe is a delicious choice for meal prep. You’ll cook diced sweet potato with aromatic herbs until tender, then add sliced bacon until crispy. Add brussels sprouts to the pan to soak up all that bacon goodness, and then top your plate with 2 eggs cooked to your liking. Follow the recipe here.

Strawberry Milkshake with Collagen

With quality fats from coconut milk and 24 grams of collagen protein per serving, this is a power-smoothie that tastes like a milkshake, but it only uses four ingredients. Simply combine 2 scoops of Vanilla Collagen Protein, ½ can of coconut milk, 4 strawberries, and a handful of ice in a blender. Get the full recipe here — it serves two!

Chocolate Coconut Smoothie Bowl

Make your smoothie bowl even better with your favorite toppings. To build your base, blend ¾ cup coconut milk, 2 tbsp. cacao powder, stevia to taste, ice and 2 scoops of Collagen Protein. Then, top with sliced strawberries, coconut flakes, fresh mint or dark chocolate pieces — or all of the above. Make this Chocolate Coconut Keto Smoothie Bowl.

Bulletproof Coffee with Collagen Protein

Bulletproof Coffee is full of nourishing fats thanks to MCT oil and grass-fed butter. Adding collagen protein will break your intermittent fast, but this version is great when you want a no-carb breakfast that will help you feel full and satisfied. Combine coffee, Brain Octane MCT oil, 1 tbsp. grass-fed butter and 2 scoops of Collagen Protein in a blender and blitz until frothy like a latte. Start with 1 tsp. of MCT oil and work your way up. Get the Official Bulletproof Coffee recipe.

Easy ways to start your day with more protein

You want to get your protein from whole food sources whenever possible, rather than relying on protein shakes or powders. That’s because whole foods tend to give you a better nutrient profile, so you get more micronutrients like vitamins and minerals. Try these ideas to naturally get more protein in your first meal of the day:

• When you eat eggs, add one or two egg whites to bulk up your plate.
• If you tolerate dairy, enjoy grass-fed, organic yogurt or kefir in your smoothies or topped with berries.
• Add grass-fed Collagen Protein to your coffee or tea, or punch up your glass of water with Collagen Protein Boosts for targeted support.
• If you want to use protein powder, try undenatured whey. Learn how to pick the best protein powder for your body.

What’s your favorite high-protein breakfast? Let us know in the comments below.