Here are 5 easy breakfasts that include more than 30 grams of protein, take just minutes to make, and will keep you full until lunch.

We’ve found we feel our best when we start our day with around 30 grams of protein.

Studies have shown that starting the day with at least 30 grams of protein can increase fullness, reduce hunger later in the day, and improve total daily protein intake (like this American Journal of Clinical Nutrition study and this Journal of Human Nutrition Dietetics study).

And all of these breakfasts are easy to make and low in carbs. Some are as simple as blending a few ingredients together, while another involves a quick egg scramble.

Most take 10 minutes or less to make, and they’re not just nutritious, they’re delicious, too!

Breakfasts with 30+ Grams of Protein

1. Cottage Cheese Peanut Butter Cereal Bowl

(Full recipe here: Cottage Cheese Peanut Butter Cereal Bowl)

Creamy, crunchy, fruity, and peanut buttery, like a PB&J in a bowl, with more than 30 grams of protein!

Ingredients:

• ½ cup low-fat cottage cheese (14g protein)
• ½ cup Catalina Crunch cereal (11g protein)
• 2 ½ tablespoon natural peanut butter (10g protein)
• 3 large strawberries, chopped (0.4g protein)

How to Make: Blend the cottage cheese with 2 tablespoons peanut butter until smooth. Stir in cereal, fold in strawberries, then drizzle with ½ tablespoons melted peanut butter.

Nutrition (approx): 432 calories | 35g protein | 13g net carbs

Why We Like Catalina Crunch: Catalina Crunch is keto-friendly, gluten free, non-GMO, and packed with protein and fiber. It's made with no artificial sweeteners and makes a tasty breakfast, snack or bowl.

---

2. Low-Carb Sausage Egg Wrap

A warm, cheesy wrap loaded with eggs, sausage, and gooey cheese wrapped in a low-carb tortilla.

Ingredients:

• 2 large eggs (12.5g protein)
• 3 Amylu breakfast chicken sausage links (11g protein)
• 1 low-carb tortilla (4g protein). See our review of low-carb tortillas here.
• ¼ cup shredded Mexican cheese (6g protein)

How to Make: Slice sausages into smaller chunks and heat in a skillet until warmed through. Add the eggs to the same pan, season with salt and pepper, and scramble together with the sausages. When the eggs are almost set, stir in the cheese until melted, then place the mixture on a low-carb tortilla and fold into a wrap.

Nutrition (approx): 459 calories | 34g protein | 7g net carbs

Why We Like Amylu Breakfast Sausages: Amylu breakfast sausages are made with chicken, so they’re lighter than traditional pork sausage but still full of flavor. They’re high in protein, low in carbs, made with clean ingredients and fully cooked. You can find them at Costco.

---

3. Fairlife Chocolate Peanut Butter Shake

A creamy, chocolatey shake with peanut butter flavor and over 30 grams of protein that's ready in less than 5 minutes!

Ingredients:

• 1 bottle Fairlife Core Power chocolate shake (26g protein). Or swap with any protein milk that has at least 20g protein if preferred.
• 2 tablespoon PBfit powder (9g protein)
• 6 ice cubes

How to Make: Blend the shake, PBfit, and ice until smooth. Top with additional ice cubes if desired.

Nutrition (approx): 240 calories | 35g protein | 10g net carbs

Why We Love PBFit: PBFit is powdered peanut butter that mixes into liquids, making it perfect for shakes and smoothies. It delivers all the peanutty flavor with way less fat and calories than regular peanut butter, plus it adds an extra boost of protein.

---

4. Turkey Pepperoni Bagel Sandwich

A savory, filling sandwich made with a high-protein, low-carb bagel, turkey, pepperoni and cheese. Simple, easy and delicious!

Ingredients:

• 1 Sola protein bagel (15g protein) or Hero protein bagel
• 1 teaspoon Dijon mustard (0g protein)
• 2 oz sliced deli turkey (11g protein)
• 8 slices turkey pepperoni (4g protein)
• 1 slice cheddar cheese (7g protein)

How to Make: Slice and toast bagel, spread with mustard, and layer with turkey, pepperoni, and cheese. Add lettuce if desired.

Nutrition (approx): 328 calories | 37g protein | 7g net carbs

---

5. Smoked Salmon Cottage Cheese Bowl

(Full recipe here: Smoked Salmon Cottage Cheese Bowl)

Creamy cottage cheese topped with smoked salmon and fresh veggies for a simple yet delicious protein-rich bowl!

Ingredients:

• ½ cup 4% milkfat small curd cottage cheese (12g protein)
• 3 ounces cold smoked salmon (22.5g protein)
• ⅓ cup grape tomatoes, chopped (0.4g protein)
• ⅓ cup English cucumber, chopped (0.2g protein)
• ¼ teaspoon everything bagel seasoning

How to Make: Spoon cottage cheese into a bowl and top with chopped tomatoes, cucumber and smoked salmon. Sprinkle with everything bagel seasoning.

Nutrition (approx): 231 calories | 35g protein | 7g net carbs