8 High-protein breakfasts for weight loss

Still, if you've ever attempted a high-protein diet (or just eating more macros), you know that upping your protein consumption isn't always straightforward, particularly if you don't have a culinary arsenal full of high-protein breakfast ideas.

Enter dietitians, bloggers, and chefs. They're here to share their high-protein breakfast ideas, which range from sweet and savory to vegan or paleo alternatives. Just bear in mind that the nutrition data are estimates—some of the values may differ based on the brands you choose. What is the best part? This list has something for everyone.

1. Protein Oatmeal Muffins

Homemade muffins made with eggs, fruit, oats, and protein powder make for a great grab-and-go, protein-packed breakfast, says Maggie Michalcyzk, RDN, the recipe developer behind Once Upon a Pumpkin. “Easy to make ahead of time, protein oatmeal muffins can be flavored with different fruit like banana, apples, blueberries, and pumpkin,” basically anything you have in your fridge. Plus, protein oatmeal muffins pair perfectly with a spoonful or two of your favorite nut butter for an additional punch of added protein. Yum!

Per serving: 175 calories, 15 g protein, 3 g fat, 25 g carbs, 4 g fiber

2. Power Breakfast Bowl

Made with Applegate Naturals Genoa Salami, avocado, hard-boiled eggs, olives, spinach, and tomatoes then topped with a drizzle of Italian dressing, this breakfast bowl will keep you satiated and satisfied. “Applegate is my choice when it comes to meats because they are 100 percent natural with no chemical nitrates or nitrites and humanely raised with no antibiotics ever,” says Michalcyzk. Adding a hard-boiled egg and salami slices takes the protein up a notch giving this bowl more staying power for your morning.

Per serving: 273 calories, 23 g protein, 13 g fat, 24 g carbs, 8 g fiber

3. Breakfast Quesadilla

Skip the usual slices of toast and instead, make a high-protein breakfast quesadilla using black beans, cheese, scrambled eggs, spinach, turkey bacon, and whole-wheat tortillas. Place on a pan to heat until the cheese is melted and then top with sliced avocado. “Black beans are a great source of plant-based protein,” says Michalcyzk, “in addition to the protein in these quesadillas from the eggs and turkey bacon [too].”

Per serving: 360 calories, 17 g protein, 6 g fat, 40 g carbs, 11 g fiber

4. Breakfast Wrap

Spread hummus on a whole-grain tortilla and top with avocado, cheese, chicken breast or turkey slices, and spinach for a satisfying and protein-packed breakfast that is easy to make and completely customizable based on what you have on hand.

Michalcyzk adds that “hummus helps to add more protein to anything.” So if you are looking for a low lift way to add more protein to breakfast or any meal for that matter, try a dollop or two of hummus.

Per serving: 246 calories, 21 g protein, 10 g fat, 35 g carbs, 8 g fiber

5. Blueberry Protein Oatmeal

Oatmeal on its own is a delicious breakfast full of fiber and whole grains, but you can round it out and amp up the nutrition by adding protein-packed ingredients like flax meal, chia seeds, soy or almond mil, or protein powder, says Kimberly M. Neva, RD, a nutritionist and bariatric specialist at Rush University Medical Center. Her favorite is 1/3 cup oats topped with one scoop protein powder, one tablespoon flax seeds, and 1/2 cup blueberries. That's right, you can stir flavored or unflavored protein powder right into your oatmeal.

Per serving: 329 calories, 21 g protein, 11 g fat, 50 g carbs, 8 g fiber

6. Oat Yogurt Cups

Another option to increase the protein in your oatmeal is to add a couple of dollops of Greek yogurt, Neva says. Sprinkle with cinnamon for extra flavor. "This packs 11 grams of protein per serving and is easy to take on the road with you," she says. "Plus, you get filling fiber and healthy probiotics." One serving is 1/3 cup oats and four ounces of flavored, low-fat Greek yogurt.

Per serving: 196 calories, 15 g protein, 5 g fat, 33 g carbs, 6 g fiber

7. RXBar

No time to make breakfast? Consider a well-rounded protein bar, like one of these RxBar varieties. They lean on simple ingredients—egg whites, almonds, cashews, and dates—to provide you with enough energy to fuel your morning until you can settle in for a solid lunch. Pair one with a banana or apple for a more well-rounded nosh.

Per serving: 210 calories, 12 g protein, 9 g fat, 23 g carbs, 5 g fiber

8. Mini Egg Frittatas

If eggs for breakfast sounds boring, try these individual frittatas, Neva says. Mix two whole eggs and one extra egg white together with two ounces of sautéed vegetables. For even more protein, add three ounces of turkey sausage. Simply pour the mixture into muffin tins and bake at 350 degrees Fahrenheit until you can insert a knife in them and it comes out clean (in a standard-size muffin tin, that will be about 20 to 25 minutes). One serving is two egg cups. These are a perfect option if you're not a morning person, as they can be made ahead and then reheated quickly on your way out the door, she adds.