High Protein Breakfast Ideas Counted by USDA

Quick answer

FDA counts 20% of the Daily Value per serving as high, and protein's Daily Value is 50 g, so 10 g a serving is the mark. By USDA values, 2 large eggs hold about 13 g, a container of nonfat Greek yogurt about 17 g and half a cup of 1% cottage cheese about 14 g.^1,2,3,4,5

Key facts

FDA's label guide calls 20% of the Daily Value per serving high. With a protein Daily Value of 50 g, that is 10 g, the figure we use as a yardstick on this page.^1,2
A breakfast burrito with 2 eggs, black beans, cheddar and spinach in a 10 inch tortilla holds about 600 kcal and 33 g of protein by USDA values.^3,6,7,8,9
One serving of the egg and cottage cheese casserole, a sixth of the dish, holds about 205 kcal and 18 g of protein.^3,5,8,9
FDA says to cook egg dishes to 160°F, to reheat them to 165°F, and to use leftover cooked egg dishes within 3 to 4 days.¹⁰
Restaurants in a chain of 20 or more locations must list calories on the menu and give written nutrition information, protein included, on request.¹¹

How much protein makes a high protein breakfast?

There is no single definition for a meal, but FDA gives one yardstick for packaged food. On a Nutrition Facts label, 20% of the Daily Value or more in a serving counts as high, and a protein claim such as high in protein requires the %DV for protein to be shown. The Daily Value for protein is 50 g, so 20% is 10 g.^1,2

That is a labeling rule, not a target for you. Plain numbers follow so you can see what a breakfast holds.

Protein in common breakfast foods, by USDA values^{3,4,5,7,8,12,13,14}
Food	Amount	Protein	Calories
Eggs	2 large (100 g)	13 g	145 kcal
Nonfat Greek yogurt	1 container (170 g)	17 g	100 kcal
1% cottage cheese	Half a cup (113 g)	14 g	80 kcal
Extra firm tofu	Half a block (227 g)	23 g	190 kcal
Black beans, cooked	Half a cup (93 g)	7.6 g	120 kcal
Cheddar cheese	1 ounce (28 g)	6.5 g	115 kcal
Rolled oats, dry	Half a cup (40 g)	5.3 g	155 kcal
Peanut butter	2 tablespoons (32 g)	7.1 g	190 kcal

High protein breakfast burrito recipe

One burrito holds about 600 kcal and 33 g of protein by USDA values, and the recipe doubles or quadruples easily for the week.^3,6,7,8,9

It is also a salty breakfast. The tortilla and cheese bring the sodium to about 870 mg by USDA values, which is about 38% of the 2,300 mg Daily Value and high by FDA's 20% yardstick.^{1,2,3,6,7,8,9}

1 flour tortilla, 10 inch (72 g)⁶
2 large eggs (100 g)³
Half a cup (93 g) cooked black beans, drained⁷
1 ounce (28 g) shredded cheddar⁸
Half a cup (15 g) fresh spinach, chopped⁹
Salt, pepper and hot sauce to taste

Scramble the eggs in a lightly oiled pan until firm, with no runny parts.¹⁰
Add the beans and spinach and stir until the beans are hot and the spinach has wilted.
Warm the tortilla, spoon the filling on, add the cheese and roll it up.
To freeze, let the filling cool, wrap each burrito in foil and freeze it the same day.

High protein breakfast casserole recipe

A casserole is the easiest way to cook breakfast once and eat it several times. This one serves 6 and each serving holds about 205 kcal and 18 g of protein by USDA values.^3,5,8,9

8 large eggs (400 g)³
1 cup (226 g) 1% cottage cheese⁵
1 cup (113 g) shredded cheddar⁸
4 cups (120 g) fresh spinach, chopped⁹
Salt, pepper and a little oil for the dish

Heat the oven to 350°F and grease a baking dish.
Whisk the eggs and cottage cheese, then stir in the spinach and the cheddar.
Bake until a food thermometer in the center reads 160°F, which for this dish takes about 35 to 40 minutes.¹⁰
Let it stand for 5 minutes, then cut it into 6 pieces.

More high protein breakfast ideas

Two more that need little cooking. A bowl of 1 container of nonfat Greek yogurt, a quarter cup (20 g) of rolled oats, a tablespoon (16 g) of almond butter and half a cup (76 g) of strawberries holds about 300 kcal and 24 g of protein. A tofu scramble of half a block (227 g) of extra firm tofu with a cup (30 g) of spinach holds about 195 kcal and 24 g.^{4,9,12,13,15,16}

For the scramble, crumble the tofu into a pan with a little oil and cook it with the spinach, salt, pepper and any spices you like until hot. Overnight oats and pancakes, covered in our other guides, belong on this list as well.

High protein breakfast meal prep: storing and reheating

Egg dishes have the clearest official rules. FDA says to refrigerate leftover cooked egg dishes within 2 hours, or within 1 hour above 90°F, and to use them within 3 to 4 days. A large amount of hot leftovers should be divided into shallow containers so it cools quickly.^10,17

Reheat egg dishes to 165°F before serving. If you freeze burritos or casserole portions, keep the freezer at 0°F or below, and thaw them in the refrigerator, in cold water or in the microwave, never on the counter.^10,17

High protein breakfast near me and at fast food restaurants

We do not list restaurants or rate their menus. What we can give you is the rule that protects you. A restaurant or similar food business that belongs to a chain of 20 or more locations must list calories on its menu and menu boards, and must give written nutrition information on request, which includes protein, sodium and total fat.¹¹

At a smaller place, ask what is in the dish and then use the table above to estimate it. Ask for sodium as well as protein, because the burrito above shows how quickly it adds up.

Eggs, allergies and who should check first

Eggs can carry Salmonella, and FDA says children, older adults, pregnant women and people with weakened immune systems are at greater risk of severe illness. Cook eggs until the yolk and white are firm, and do not taste batter or raw egg mixtures.¹⁰

Eggs, milk, wheat and soybeans are among the nine major food allergens FDA lists, and the recipes here contain several of them. Ask your doctor before changing how much protein you eat if you have kidney disease or have been told to limit protein, or if you are pregnant or nursing.^18,19

Questions people ask

What are some high protein breakfast ideas?

Eggs, Greek yogurt, cottage cheese and tofu carry the most protein by USDA values: 2 large eggs hold about 13 g of protein, a container of nonfat Greek yogurt about 17 g, and half a block of extra firm tofu about 23 g.^3,4,12

How do I do a high protein breakfast meal prep?

Bake the egg and cottage cheese casserole in 6 portions, or make burritos and freeze them. FDA gives 3 to 4 days in the refrigerator for cooked egg dishes and says to reheat them to 165°F.¹⁰

How much protein is in a high protein breakfast burrito?

The burrito above, with 2 eggs, half a cup of black beans, an ounce of cheddar and spinach in a 10 inch flour tortilla, holds about 33 g of protein by USDA values.^3,6,7,8,9

What is a high protein breakfast casserole?

A baked dish of eggs, cottage cheese, cheese and greens. With 8 eggs, 1 cup of cottage cheese and 1 cup of cheddar, each of 6 servings holds about 18 g of protein by USDA values.^3,5,8

Where can I find a high protein breakfast at fast food places or near me?

In a chain of 20 or more locations, FDA requires calories on the menu and written nutrition information, protein included, on request. Smaller places are not covered, so ask.¹¹

How long does a breakfast casserole last in the fridge?

FDA says to use leftover cooked egg dishes within 3 to 4 days, refrigerated within 2 hours of cooking, and to reheat them to 165°F.¹⁰

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Sources

This page is information, not medical advice. Talk to your doctor or pharmacist about your own situation.