The #1 Underrated High-Protein Breakfast

Breakfast sets the tone for your day. But, when it comes to protein, many breakfast foods like toast, oatmeal and pastries fall short. Prioritizing protein at breakfast can keep you energized and focused throughout the morning and feeling full and satisfied for hours. If you’re working out, it can also promote muscle recovery. What makes protein so effective? For starters, it helps slow down the digestion of carbohydrates, which means more stable energy and fewer midmorning crashes that leave you reaching for another cup of coffee. Research suggests it may also help improve concentration during those first few hours of the day.  And—if weight loss is a goal—a high-protein breakfast promotes satiety and may even increase your calorie burn. 

With all of these perks, it makes sense to fill your plate with protein-rich foods first thing in the morning. As beneficial as protein is, it isn’t the only nutrient you should be turning to. “Most people tend to skip breakfast or just focus on one macronutrient,” says Caroline Thomason, RD, CDCES, a Washington, D.C.-based registered dietitian and diabetes educator. “But the truth is the ideal breakfast should provide a balanced combination of protein, complex carbohydrates, healthy fats and fiber.” That’s where our Broccoli, White Bean & Cheese Quiche comes in. This satisfying breakfast hits every mark for a high-protein meal to start your day off right. In addition to 21 grams of protein from eggs, white beans and cheese, it also has a winning combination of nutrients we look for in a high-protein breakfast. And it’s a cinch to prepare.

Why We Love This High-Protein Breakfast 

It’s Filled with Fiber

Fiber supports healthy blood sugar and cholesterol levels while also playing a key role in digestive health. However, “many Americans only consume about half their recommended daily fiber, making this breakfast an excellent way to start closing that gap,” says Thomason. This recipe’s white beans and broccoli team up to deliver 4 grams of fiber per serving, or 14% of the recommended 28-gram Daily Value for this underconsumed nutrient. 

Fiber-heavy beans in this recipe provide another advantage. Research has found that beans’ combination of fiber and plant chemicals called polyphenols promotes a healthy gut microbiome. This, in turn, helps your good gut bacteria produce health-promoting compounds called short-chain fatty acids that are linked to better immune health and less inflammation.

It’s Perfect for Meal Prep

If you barely have time to brew your coffee in the morning, you’ll appreciate how easy this breakfast is to prepare ahead of time. Prep it once over the weekend, and you’ll have a high-protein, nutrient-rich breakfast ready for the week, whether you enjoy it at home or bring a slice to work. Another plus: You can freeze this quiche for up to three months. So you’ll always have a quick and healthy morning meal on hand. 

It Makes Eating Veggies for Breakfast Easy

“Starting your day with vegetables helps you reach the recommended 2 to 3 cups daily without feeling overwhelmed, cramming them in later,” says Thomason. If you’re among the 90% of Americans who don’t meet their daily veggie quota, this breakfast can be a big help. While all vegetables offer impressive health benefits, cruciferous vegetables, like broccoli, are especially good for you as they’re associated with better heart health and reduced cancer risk.,  

It’s Rich in Vitamins and Minerals 

This recipe’s mix of eggs, broccoli, beans and dairy packs a powerful punch of vitamins and minerals, explains Thomason. Each serving provides nearly one-quarter of the DV for zinc and calcium, plus 17% of your daily iron and 12% of your day’s magnesium. These nutrients work hard to support a healthy immune system, energy production, bone health and more. Considering that many people, especially women, don’t get enough iron, calcium or magnesium through diet alone, that’s a big plus. 

It’s Vegetarian and Gluten-Free

If you’re vegetarian, gluten-free or following any eating plan that restricts certain food groups, hitting your nutrition goals can feel tricky. This recipe is meat-free, making it an ideal high-protein breakfast for anyone on a vegetarian diet that includes dairy and eggs. And if you’re gluten-free and find it difficult to get enough fiber, this quiche’s 4 grams of fiber can get your day off to a strong start.

Other High-Protein Breakfast Options

As much as we love this cheesy, veggie-packed quiche, these high-protein, nutrient-rich breakfast recipes are also a delicious way to start your day.

• Breakfast Bowl with Egg, Spinach & Feta: This dish has 18 grams of protein and is the perfect mix of cozy, fresh and creamy. Cherry tomatoes and spinach with lemon juice add a burst of freshness. Plus, creamy feta cheese, over-easy eggs and nutty quinoa will keep you full and satisfied throughout the morning. 
• High-Protein Cinnamon Roll Oatmeal: If you enjoy something sweeter for breakfast, you’ll love this mix of oatmeal, maple syrup, cinnamon, milk and yogurt with 15 grams of protein (all without protein powder!). 
• High-Protein Cottage Cheese Bowl: This breakfast salad gets a triple dose of protein (24 grams!) thanks to chickpeas, cottage cheese and soft-boiled eggs. You can even prep it ahead of time for busy mornings. 
• Chopped Lox & Veggie Bagel: You can enjoy bagels for breakfast and hit your protein goals with this 10-minute breakfast. Its combo of smoked salmon and cream cheese on a whole-grain everything bagel delivers an impressive 23 grams of protein. 
• Strawberry & Yogurt Parfait: If you need a grab-and-go breakfast to fuel your morning, this combination of Greek yogurt, granola and berries will do the trick. Each serving boasts 17 grams of protein. Plus, you can whip it up in less than 10 minutes. 

The Bottom Line

Protein keeps you full, energized and focused. So, starting your morning with a high-protein breakfast can make a big difference in how you feel for the rest of the day. And our Broccoli, White Bean & Cheese Quiche is a great way to get a head start on your day’s protein. In addition to 21 grams of protein per serving, you’ll also score fiber, vitamins and minerals to start your morning on a strong, healthy note.