How to Get 25 Grams of Protein at Breakfast

Protein. You know you need it. But do you know how much you need, when to eat it, and all the places you can get it from? While most Americans are getting enough total protein, it’s the timing of the protein where a lot of people fall short. It’s easy to remember to put a chicken breast on your dinner plate, but how about protein at breakfast?

Broccoli and Cheese Protein Frittata

Photo credit: MilkLife

How to Get 25 Grams of Protein at Breakfast

Post sponsored by my friends at MilkLife. Written 100% by me.

Many nutrition experts now recommend getting 25-30 grams protein before noon, however, Americans average only 13 grams,. The good news is that with a little planning and pantry stocking, you can reach the 25-gram of protein at breakfast goal with simple, balanced meals that don’t take a lot of time to prepare, from make-ahead to grab and go. In fact, one of the simplest and most delicious ways to boost protein in the morning is with an 8-ounce glass of milk, which provides 8 grams of high-quality protein. And lattes made with real milk count, too! Hurray. Milk also counts when it’s in your cereal bowl or added to recipes. 

These are some of my favorite (and most delicious) morning meals and snacks that provide at least 25 grams of protein at breakfast when paired with a glass of milk before noon to help keep you fuller longer, satisfied and energized to power your through your morning.

avocado toast

Breakfast Combo 1

Avocado Toast with an Egg

  • 1 slice sprouted grain toast topped with 1/3 sliced and mashed avocado
  • Topped with sliced hard boiled egg
  • 8-ounce glass of milk
  • Handful of grapes

+a.m. snack

  • 1/2 cup in-shell pistachios with a couple dried apricots

= 25 g protein before noon


Photo credit: MilkLife

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Breakfast Combo 2

Mini Protein Frittatas

+a.m. snack

  • 1 sliced apple dipped in 1 tablespoon natural peanut butter

= 26.5 g protein before noon

Overnight Oats

Photo credit: MilkLife

Breakfast Combo 3

Protein Overnight Oats

a.m. snack

  • 1 (5.3-ounce cup) Greek yogurt

= 30 g protein before noon

Creamy Ginger-Orange Smoothie with Almond ButterBreakfast Combo 4: Protein Fruit Smoothie

Ginger-Orange Smoothie with Almond Butter sprinkled with 2 tablespoons hemp seeds

+a.m. snack

  • 1/4 cup dry roasted mixed nuts
  • 8-ounce glass of milk

= 29 grams protein

hummus toastBreakfast Combo 5

Hummus Toast

  • Sprouted grain toast spread with 1/4 cup hummus
  • 1 hard-boiled egg (I like to drizzle mine with a touch of olive oil)
  • 8-ounce glass of milk
  • 1 kiwi

+a.m. snack

1/4 cup almonds 

1 medium pear

= 21 g protein before noon

There you have it. Not painful. In fact, easy and delicious. Next time you’re looking for simple ways to boost your morning protein, think milk, nuts, seeds, eggs, yogurt true whole grains, and hummus. Yum.

You might also enjoy:

For a high protein lunch: Try my Spicekick Tuna Salad Seasoning Mix

Visit for more recipes and tips to help you reach your protein goal

My Grab-and-Go Mini Breakfast Casseroles with Spinach–16 g protein per serving

Banana Quinoa Cakes

What We Eat in America, NHANES 2009-2010.

2 Layman D. Dietary guidelines should reflect new understandings about adult protein needs. Nutr Metab. 2009; 6: 12.


  1. Marley Kent says:

    What can you do in place of milk and eggs?

    1. Hi Marley, if you are looking for vegan options, soy milk could be a good replacement, since it has 9 grams protein. Instead of tofu, you could do a sautéed tempeh or tofu scramble, adding some veggies in there, too. Yum.

      Good luck!

  2. Kate C. says:

    Can you substitute 1 % chocolate milk?
    Can you substitute cottage cheese for yogurt? (2%)
    Can you substitute canned fruits packed in their natural juices?
    Do you have to eat continually throughout the day? A good breakfast fills me up. I rarely get “hungry” when mealtime comes. I drink lots of water.

    1. Hi Kate,
      Yes, to all of your good questions. Except if you don’t feel hungry if you got filled up from breakfast, it’s okay to wait until you feel hungry again. (Someone with diabetes medications would have special considerations, however.)

  3. Sandie Heath says:

    Just what I’ve been looking for! Hopefully you’ll
    Include lunch and dinner vegetarian and vegan protein menus.

    1. That is a good idea for a future article, Sandie. Thanks!

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