18 healthy and protein-rich breakfast recipes

Reviewed by Dietitian Jessica Ball, MS, RD

Start your day with these delicious and hearty breakfast recipes. Each dish contains 15 or more grams of protein from ingredients like eggs, Greek yogurt and smoked salmon that help you feel full of energy and stay full longer. Plus, these breakfasts meet our heart-healthy nutritional benchmarks, as they focus on foods that are sodium-conscious and low in saturated fat like fruits and whole grains. Recipes like our Eggs Benedict Casserole and Overnight Matcha Oats with Berries are healthy and nutritious options for your morning meal.

Spinach and scrambled eggs with raspberries

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Jen Causey

Jen Causey

This quick scrambled egg with hearty bread is one of the best breakfasts for weight loss. Combine protein-packed eggs and superfood raspberries with whole-wheat toast filling and nutrient-packed spinach. The protein and fiber help fill you up and keep you going throughout the morning.

Spinach, peanut butter and banana smoothie

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Ali Redmond

Ali Redmond

Peanut butter and banana is a classic combo that’s even more delicious with the addition of tangy, probiotic-rich kefir. Plus, this Peanut Butter Banana Smoothie helps you boost your veggie servings for the day with some mild-flavored spinach blended in.

Eggs Benedict Casserole

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An Eggs Benedict casserole is not only delicious, hearty, and filling, but it also gives you the ingredients and taste you love from Eggs Benedict in one easy, make-ahead form. We suggest preparing the sauce while the casserole is cooking and serving the final product with some fresh fruit.

Raspberry-Peach-Mango Smoothie Bowl

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This healthy smoothie recipe is a gateway to the smoothie craze. Use whatever fruits, nuts and seeds you like best to make it your own. Be sure to use frozen fruit in Step 1 to get a creamy, frosty base for the toppings.

Berry breakfast smoothie

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Clara Gonzalez

Clara Gonzalez

Smoothies are popular for breakfast, but many don’t have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbs and fat and will keep you satisfied until your next meal.

Overnight Matcha Oats with berries

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Greg DuPree

Greg DuPree

Blueberries and raspberries complement these matcha overnight oats for a quick, meal-prep-friendly breakfast.

Blackberry smoothie

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Fred Hardy

Fred Hardy

This blackberry smoothie has lots of fresh berry flavor and banana-honey sweetness. And with just 5 minutes from start to finish, it’s the perfect breakfast for busy mornings. If fresh blackberries aren’t available, feel free to use them frozen in this easy and healthy smoothie.

Black Beans, Rice And Fried Egg

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Sarah Haas

Sarah Haas

Using leftover cooked brown rice is a great and simple way to quickly get breakfast to the table. To keep things quick, we use canned beans and baby spinach, which require no advance preparation. A drizzle of hot sauce brings it all together.

Night quinoa pudding

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This quick and easy recipe blends quinoa and chia seeds for a protein-packed dessert or grab-and-go breakfast. This recipe uses kefir instead of milk for a probiotic boost, and instead of refined sugar, this pudding relies on maple syrup for its sweetness. The preparation time is minimal: just leave the mixture in the refrigerator overnight to firm up.

Microwave poached egg breakfast beans

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In Costa Rica, this popular breakfast bean dish is called gallo pinto, which means spotted rooster, referring to the dark beans amidst the pale rice. We’re calling for cooked barley here, but you can use any leftover cooked grain you may have on hand.

Vanilla Cranberry Overnight Oatmeal

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Overnight oats can streamline your morning routine while still providing a filling and nutritious breakfast. You can prepare it in a 2-cup jar or other to-go container if you usually carry breakfast.

Air Fryer French Toast Sticks

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Jason Donnelly

Jason Donnelly

This air fryer French toast recipe cuts the toast into strips that are crispy on the outside, tender on the inside, and perfect for dipping in maple syrup or your favorite fruit compote.

3-ingredient egg cup with bell pepper and cheese

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Carolyn Hodges, MS, RDN

Carolyn Hodges, MS, RDN

Requiring just three main ingredients peppers, eggs, and grated cheese, these portable baked eggs are simple to whip up and perfect for meal prep. Store them in the refrigerator for up to 4 days to reheat upon request.

3-ingredient sausage and potato omelette muffins

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Carolyn Hodges

Carolyn Hodges

Made with just three main ingredients: pre-cooked chicken sausage, frozen hash browns, and eggs, these mini frittatas are quick to make and perfect for whipping up breakfast all week. Look for frozen hash browns with no added salt to keep sodium in check.

Anti-inflammatory spinach and cherry smoothie

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This healthy smoothie is not only delicious, but it also increases your daily dose of anti-inflammatory foods. It starts with a base of creamy, gut-friendly kefir and includes cherries, which may lower the inflammatory marker C-reactive protein. The heart-healthy fats in avocados, almond butter and chia seeds provide additional anti-inflammatory compounds to the body, while spinach offers a mix of antioxidants that scavenge harmful free radicals. Fresh ginger adds zing, as well as a compound called gingerol, which preliminary studies show may improve inflammatory markers of heart disease when consumed daily.

Spanakopita Sandwiches for breakfast

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Jason Donnelly

Jason Donnelly

Traditional spanakopita gets a morning twist in these savory breakfast sandwiches. Wilted spinach and arugula add color, while a fried egg adds a boost of protein. Here we break up the egg yolk, but you can keep it intact if you prefer a runnier one (just be careful when turning it!).

Acai bowl

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Photographer: Jen Causey, Food Stylist: Ruth Blackburn

Photographer: Jen Causey, Food Stylist: Ruth Blackburn

This homemade acai bowl recipe is a delicious breakfast any day of the week. Acai can be very tart, so mixing it with banana, coconut water, and mixed berries adds sweetness to help balance out the flavors. Feel free to change the toppings depending on your preference.

Breakfast salad with smoked salmon and poached eggs

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Eva Kolenko

Eva Kolenko

Get your daily quota of veggies by swapping your oatmeal for a big bowl of veggies. This gorgeous breakfast salad is from Maya Feller, MS, RD, CDN. In her nutrition practice in Brooklyn, New York, Feller works with patients to reduce their risk of chronic disease by implementing a whole-foods diet. “When layered with a variety of heart-healthy ingredients, fats, and proteins, breakfast salads are the perfect way to start the day,” she says.

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