Breakfast may be considered the most important meal of the day, but is your breakie really pulling its weight? Packing as many nutrients into your diet as possible is a noble health goal, but the potential of breakfast can often remain untapped – particularly on busy mornings. Slowing down and making time for a high-protein breakfast could give you the morning energy boost you’ve been looking for.
Eat for Health says protein is an essential nutrient for muscle mass and bone strength, while other studies have shown eating protein at breakfast can improve feelings of fullness and reduce evening snacking. Ready to give it a try? Here are 11 protein-rich breakfasts featuring eggs, seeds, ricotta, and more that will keep you feeling full all morning. The best part? Most can be made ahead, so make a batch on the weekend, freeze leftovers and you’re set for the week!
Protein cannot be stored by the body, which is why it’s important to ensure you spread your protein intake throughout the day.
Did you know?

Seedy breakfast loaf
Full of nutrients
Seeds are rich in protein and healthy fats, so adding them to your breakfast can only be a good thing. This breakfast loaf is made with a mix of poppy seeds, sesame seeds, flax seeds, fennel seeds and pumpkin seeds – yum! Rolled oats add fibre, while free-range eggs boost the protein levels. Serve a slice (or two) with ricotta or Greek yogurt for added protein.

Steph de Sousa’s speedy air-fryer omelette
A morning saviour
Breakfast in the air-fryer will become your new favourite thing, with Steph de Sousa’s speedy air-fryer omelette. All you need are two large eggs, ½ a cup of your favourite fillings and cheese. Delicious and nutritious.

Sausage and egg muffins
Start your day the tasty way
Make your own breakfast muffins at home. Packed with flavour, these muffins are made using pork sausages (squeezed out of their casings) and a free-range egg omelette. Serve with sliced tomato and lettuce and you’ve upped your vegie count, too.

Breakfast tart
What happens if you cross breakfast with a savoury tart?
This is a breakfast recipe that keeps on giving. Make breakfast in bulk with this breakfast tart recipe. It features eggs (plus additional egg whites), mushrooms, asparagus and parmesan plus so many other goodies that imbue this dish with flavour and nutrients.

Tomato, bacon and egg breakfast casserole
The ultimate convenient home breaky
Tray bakes are the pinnacle of stress-free cooking and this breakfast tray bake is especially genius! It’s flavoursome and full of vegies (in the form of capsicum, frozen spinach and cherry tomatoes). It’s also convenient to make – simply place the ingredients into the baking dish, pop in the oven and voila!

Kale and goat’s cheese crustless quiche
Eggs and vegies on-the-go
Eating quiche for breakfast is a no-brainer when it comes to getting more protein into your breakfast. This crustless quiche is a great option for when you don’t feel like making homemade pastry (or you’ve run out of the store-bought kind). It’s freezer friendly, so you can make a big batch and eat like a king for the rest of the week.

Overnight porridge
Slow-cooked goodness
Want to wake up to a delicious, hot breakfast the whole family can enjoy? Grab a bag of wholegrain steel-cut oats, cinnamon and two apples and follow this slow-cooker recipe to make the best bowl of porridge you’ve ever tried. Serve it with yoghurt and fresh fruit for the ultimate breaky experience. This recipe is best for busy school mornings – it makes enough serves for eight people.

Savoury pumpkin muffins
For ‘rushing out of the door’ mornings
Can’t find the time to sit down and eat breakfast? Embrace breaky on-the-go with a tasty savoury muffin recipe. This one has chorizos, pumpkin and feta and together, they taste phenomenal. They’re also freezer friendly and perfect for kids’ lunchboxes.

Spanish-style baked eggs with chorizo and smoky beans
Hearty and delicious
Baked beans but make them fancy. Beans are an excellent source of fibre and plant protein. Here, they’re paired with baked eggs and chorizo, which means this recipe really packs a flavour punch.

Classic zucchini slice
The all-rounder
Ah zucchini slice – it’s the all-rounder everyone loves. It’s perfect for breakfast, lunch or dinner (it also makes a great snack). One piece of advice? Make a double batch. It’ll be gone before you know it, and if you are lucky to get leftovers, freeze them for later.

Sausage and cheese scrolls
For savoury breakfast lovers
Make this recipe and you’ll never want to skip breakfast again. Made using a mix of beef sausages, mixed herbs and mozzarella, these scrolls truly satisfy.

Mushroom and tomato omelette
Quick and easy
Omelettes are severely underrated. If you prep the ingredients for this dish the night before, you can have it cooked and ready to eat in less than five minutes. Serve with salad greens to boost your vegie intake.