Brunch is the ultimate treat meal. When you sleep in, when you get together with friends, when you decide to have a lazy day, these high protein brunch ideas will kickstart your day.
Brunch, of course. And we all deserve to have a brunch that we love and that loves us back. A high protein brunch recipe will keep you going until your late weekend lunch with ease.
And great news! Opting for a high protein brunch doesn’t have to mean going meat-heavy or stockpiling protein powder into a smoothie. There are so many ways to enjoy a high protein diet.
That’s why I’ve collected thirty-one delicious high protein brunch ideas for you to try. Gear up for your next lazy day, your next gathering with friends, and your next awesome weekend!
1. Vegetable Frittata
Source:sweetandsavourypursuits.com
Per Serving:
- Calories: 245
- Fats: 17g
- Protein: 16g
- Carbs: 6g
- Fiber: 2g
- Sugar: 3g
Let’s begin with one of the most iconic brunch dishes known to humanity: the frittata. A vegetable frittata is so easy to prepare, and you can feed an entire table with just one batch!
Stack this full of your favorite vegetables for a nutritious and high-protein start to your day.
2. Carrot Cake Baked Oats
Source:goodfoodbaddie.com
Per Serving:
- Calories: 471
- Fats: 25.9g
- Protein: 20.9g
- Carbs: 43.9g
- Fiber: 9.1g
- Sugar: 14.6g
Baked oats are one of my favorite make-ahead brunches. This is something you can prepare the night before and bake the morning of!
It’s rich in carrot cake flavor, so it’s like eating dessert in the morning. Anything that tastes this good has me signing up!
3. Breakfast Casserole
Source:homemadeheather.com
Per Serving:
- Calories: 576
- Fats: 41g
- Protein: 29g
- Carbs: 22g
- Fiber: 2g
- Sugar: 3g
A super simple breakfast casserole is a great way to feed a crowd. Take care of your packed brunch table without having to leap out of bed at the crack of dawn, thanks to this recipe!
This has a full twenty-nine grams of protein per serving, so this will keep you going no matter how busy your day is!
4. Egg Muffin Cups
Source:thecleaneatingcouple.com
Per Serving:
- Calories: 86
- Fats: 6g
- Protein: 6g
- Carbs: 1g
- Fiber: 1g
- Sugar: 1g
Need something portable and easy to prepare? Then these egg muffin cups are your friends! Each egg cup is packed with vegetables to make them extra nutritious.
If you need to clean out your vegetable drawer at the end of the week, this brunch recipe is a wonderful way to put those vegetables to good use.
5. Turkey Apple Sausage with Sage
Source:simpleandsavory.com
Per Serving:
- Calories: 103
- Fats: 3g
- Protein: 14g
- Carbs: 5g
- Fiber: 2g
- Sugar: 2g
Give a delicious flavor combination the spotlight with this brunch-friendly breakfast sausage! This recipe asks you to make your very own sausage at home.
If you’ve never tried something like this before, it’s a great way to gain a new skill and impress the heck out of your guests.
6. Protein Pancakes with Oats
Source:whollytasteful.com
Per Serving:
- Calories: 381
- Fats: 12g
- Protein: 21g
- Carbs: 47g
- Fiber: 8g
- Sugar: 11g
Put a protein-packed spin on the classic pancake stack with this delicious recipe! These healthy pancakes may be good for you, but they taste as they leaped straight off a diner menu.
Serve with all your favorite pancake fixings to take care of a crowd of hungry brunch attendees in a pinch.
7. Crustless Spinach Quiche with Tomatoes and Parmesan
Source:pressurecookingtoday.com
Per Serving:
- Calories: 313
- Fats: 21g
- Protein: 20g
- Carbs: 11g
- Fiber: 2g
- Sugar: 5g
A crustless quiche is a great way to introduce some easy protein to the start of your day without going too carb-heavy. Plus, it’s even easier to prepare than a quiche with its crust on!
Bring out the pressure cooker and all your favorite quiche fixings because this recipe has so many chances to customize itself, too.
This is one of the best high-protein lunch ideas!
8. Healthy Breakfast Tacos
Source:killingthyme.net
Per Serving:
- Calories: 236
- Fats: 14g
- Protein: 13g
- Carbs: 13g
- Fiber: 3g
- Sugar:
Who doesn’t love the idea of having tacos for breakfast? These healthy breakfast tacos are packed with all the high-protein ingredients you need to keep you going!
If you’re after something unique to please your brunch guests but you also want to make sure they’ll love it, this is the dish for you.
9. Leftover Stuffing Waffles
Source:greedygourmet.com
Per Serving:
- Calories: 390
- Fats: 12.7g
- Protein: 26.4g
- Carbs: 42.1g
- Fiber: 2.6g
- Sugar: 19.2g
Bring your Thanksgiving leftovers to the table the next morning with these super unique waffles! This recipe uses stuffing to create savory waffles, so you can enjoy all that hard work twice.
10. Spinach and Mushroom Casserole
Source:whatagirleats.com
Per Serving:
- Calories: 241
- Fats: 18g
- Protein: 16g
- Carbs: 5g
- Fiber: 1g
- Sugar: 2g
Eating high-protein in the morning can often make us feel sleepy because many high-protein recipes call for a lot of meat. But this one is plant-based and full of energy!
Bounce out of bed and into your day with this spinach and mushroom casserole fueling you.
11. Huevos Rancheros Mexican Breakfast Pizza
Source:twohealthykitchens.com
Per Serving:
- Calories: 217
- Fats: 7g
- Protein: 15g
- Carbs: 25g
- Fiber: 5g
- Sugar: 5g
Who made the rule that pizza is solely for lunch or dinner? I happen to think that it fits perfectly into the brunch category, and thankfully, I’m not alone.
Check out this Mexican-inspired breakfast pizza. It mirrors huevos rancheros, an iconic Mexican breakfast dish you and your guests will love.
12. Protein French Toast
Source:plantbasedwithamy.com
Per Serving:
- Calories: 372
- Fats: 17g
- Protein: 18g
- Carbs: 38g
- Fiber: 6g
- Sugar: 13g
Who knew you could give a high-protein makeover to French toast, too? This is a super comforting and delicious meal to start your day with, and so easy to whip up en masse.
Top your French toast with any of these fresh, high-protein fruits!
13. Greek Yogurt Frittata
Source:thenessykitchen.com
Per Serving:
- Calories: 105
- Fats: 6g
- Protein: 10g
- Carbs: 1g
- Fiber: 0.03g
- Sugar: 1g
Frittatas usually include some form of cream in them to help boost their richness. This home cook saw that and discovered an opportunity to introduce even more protein into this meal!
Enter Greek yogurt! This naturally protein-rich cream substitute is a great way to keep that richness while bolstering the dish to help you last longer with it.
14. Breakfast Sausage and Peppers Skillet
Source:cuisineandtravel.com
Per Serving:
- Calories: 191
- Fats: 13g
- Protein: 14g
- Carbs: 3g
- Fiber: 1g
- Sugar: 1g
A quick and easy skillet recipe featuring breakfast sausage and peppers? You don’t have to twist my arm, I’m in.
This recipe is a great way to nail brunch without ending up with a ton of dishes.
15. Asparagus Quiche with Sweet Potato Crust
Source:happykitchen.rocks
Per Serving:
- Calories: 250
- Fats: 12g
- Protein: 19g
- Carbs: 13g
- Fiber: 1g
- Sugar: 5g
If you absolutely can’t abide a quiche without a crust, then here’s a smart way to introduce even more protein into a quiche! This sweet potato crust is like encasing your quiche in a hashbrown.
Chewy, slightly sweet, and deliciously earthy, this crust is so easy to prepare ahead of time.
16. Protein Baked Oats
Source:theheartdietitian.com
Per Serving:
- Calories: 275
- Fats: 5g
- Protein: 14g
- Carbs: 45g
- Fiber: 7g
- Sugar: 12g
Up your morning dose of protein while feeding your friends some comforting food from the heart. These delicious baked oats are like a hug on a plate!
Make them your own with an array of warming spices, dried fruits, and anything else that makes your heart sing.
This is one of the best high-protein meal prep recipes for breakfast or lunch!
17. Low-Carb Bacon and Cheese Scones
Source:primaverakitchen.com
Per Serving:
- Calories: 366
- Fats: 27g
- Protein: 19g
- Carbs: 9g
- Fiber: 4g
- Sugar: 2g
No brunch table is complete without a plate of scones! At least, not in my book. These high-protein bacon and cheese scones are fluffy, crunchy on the outside, and super tasty.
If you’re headed outdoors for your brunch, this recipe is a great way to gear up for a morning of enjoying finger food with friends and family.
18. 5-Ingredient Eggy Quinoa Cups
Source:kidgredients.com.au
Per Serving:
- Calories: 120
- Fats: 7g
- Protein: 9g
- Carbs: 5g
- Fiber: 1g
- Sugar: 1g
Introduce some high-fiber grain into your diet while enjoying all those classic brunch flavors you know and love. These eggy quinoa cups are super easy to make!
You only need five ingredients and less than half an hour to bring these cups together.
19. Fluffy Oatmeal Protein Pancakes
Source:myplantifulcooking.com
Per Serving:
- Calories: 328
- Fats: 5g
- Protein: 17g
- Carbs: 57g
- Fiber: 6g
- Sugar: 19g
Oatmeal pancakes can be just as fluffy as their buttermilk counterparts, and this recipe is here to prove it.
I love serving pancakes at brunch because everyone can create their own perfect plate.
Serve a variety of spreads to make this dish come to life. Nut butters are a great way to add even more protein!
20. Cottage Cheese and Fruit Bowl
Source:allweeat.com
Per Serving:
- Calories: 356
- Fats: 14g
- Protein: 18g
- Carbs: 43g
- Fiber: 7g
- Sugar: 28g
Keep things simple and summery with this cottage cheese fruit bowl. All you need to do is cut up some of your favorite fruit and serve it with this flavored cottage cheese.
This dish takes five minutes to prepare. So, it’s a wonderful, high-protein brunch option if you’re running low on time.
21. Sausage and Potato Breakfast Casserole
Source:primaverakitchen.com
Per Serving:
- Calories: 284
- Fats: 17g
- Protein: 21g
- Carbs: 14g
- Fiber: 2g
- Sugar: 3g
Breakfast casseroles are one of the best things humanity has ever come up with! When you don’t want to spend ages preparing breakfast, but you still want something warm?
Then a breakfast casserole is for you! This high protein variation has plenty of breakfast sausage, vegetables, and fluffy potatoes to round it out.
22. Protein Cinnamon Rolls
Source:myplantifulcooking.com
Per Serving:
- Calories: 189
- Fats: 5g
- Protein: 12g
- Carbs: 23g
- Fiber: 2g
- Sugar: 1g
I hear cinnamon rolls, and I come running. These protein cinnamon rolls prove that you can enjoy a pastry for brunch and still have enough energy to get through your day!
23. Smoked Breakfast Casserole
Source:agrillforallseasons.com
Per Serving:
- Calories: 262.6
- Fats: 18.6g
- Protein: 17.3g
- Carbs: 5.2g
- Fiber: 0.8g
- Sugar: 1.7g
Smoked breakfast foods have a special place in many hearts because they’re so easy to cook! Not to mention they taste absolutely amazing.
So, whip up this super simple smoked breakfast casserole recipe in no time and experience the joy for yourself!
24. Key Lime Pie Overnight Oats
Source:dollopofdough.com
Per Serving:
- Calories: 321
- Fats: 12g
- Protein: 15g
- Carbs: 40g
- Fiber: 8g
- Sugar: 9g
I’ll always be looking for new overnight oats flavors because there are so many ways to enjoy this versatile breakfast.
If you need a simple brunch for you or your family, this make-ahead recipe really hits the spot.
25. Egg Casserole
Source:joyfoodsunshine.com
Per Serving:
- Calories: 180
- Fats: 13g
- Protein: 11g
- Carbs: 4g
- Fiber: 1g
- Sugar: 2g
This egg casserole may be simple to prepare, but it tastes out of this world! This is a great example of a comforting high-protein recipe that your whole family can enjoy.
You’ll also enjoy these other easy high-protein recipes!
26. Scrambled Eggs with Zucchini
Source:sugarandsnappeas.com
Per Serving:
- Calories: 216
- Fats: 17g
- Protein: 12.7g
- Carbs: 3.1g
- Fiber: 0.5g
- Sugar: 1.6g
Zucchini is so great at breakfast time. It’s versatile, absorbs flavor like a sponge, and cooks in no time. Plus, it’s a wonderful summer vegetable because it’s so nice and light!
Gentle on your digestion but packed with protein, this is the kickstart that your day needs.
27. Tofu Scramble
Source:plantbasedonabudget.com
Per Serving:
- Calories: 526
- Fats: 34g
- Protein: 26g
- Carbs: 32g
- Fiber: 6g
- Sugar: 4g
If you’re not a fan of eggs but you’re still looking for a high-protein vegetarian brunch recipe, this is the one for you. Tofu scrambles are utterly delicious!
Make it your own with an array of herbs and spices, pack it with vegetables, and enjoy! You can even make this ahead of time.
28. Protein Packed Pancakes
Source:simplyscrumptiouseats.com
Per Serving:
- Calories: 255
- Fats: 5g
- Protein: 20g
- Carbs: 31g
- Fiber: 3g
- Sugar: 5g
Here’s another protein pancake recipe! This one promises a full 20g of protein in every serving (which is no small feat). Super quick and easy and great for the kids, this recipe is delicious!
29. Crustless Ham and Cheese Quiche
Source:garlicsaltandlime.com
Per Serving:
- Calories: 180
- Fats: 12g
- Protein: 12.5g
- Carbs: 6g
- Fiber: 0.5g
- Sugar: 1.5g
Blend frittatas and quiches with this tasty take on a crustless quiche. Packed with ham and cheese, this is a comforting crowd-pleaser that anyone and everyone can enjoy.
Take just half an hour out of your morning to create this delicious recipe!
30. Vegan Protein Muffins
Source:veganhuggs.com
Per Serving:
- Calories: 137
- Fats: 1g
- Protein: 7g
- Carbs: 24g
- Fiber: 2g
- Sugar: 9g
Whether you need to prepare your brunch in advance or you want something portable to take with you into the world, this recipe has your back.
High-protein, vegan, and delicious, these breakfast muffins are essential for any home cook’s brunch recipe book!
31. Protein Iced Coffee
Source:thelittlestcrumb.com
Per Serving:
- Calories: 157
- Fats: 2.9g
- Protein: 17.3g
- Carbs: 16.3g
- Fiber: 0.8g
- Sugar: 14.3g
Finally, if you only have time for a liquid breakfast, this one’s for you. Get your caffeine boost and your protein in at the same time with this ingenious protein iced coffee.
It tastes café-ready, and you can have this coffee ready to go in a matter of minutes.
That completes our list! Which of these recipes will have the honor of gracing your brunch spread next? Are there any essential high-protein brunch recipes that I missed?
Sound off in the comments, and let me know! If you love high-protein recipes like this and you want even more, check out these high protein breakfast recipes to explore your options.