From frittatas and omelets to make-ahead casseroles, these high-protein egg breakfast recipes offer 20 grams of protein or more to start your day strong.
29 High-Protein Egg Breakfast Recipes
Updated on May 29, 2025
1/29
Hash Brown Breakfast Casserole
Total Time
1 hour 5 min
Servings
8 servings
From the Recipe Creator:
A package of frozen potatoes makes this hash brown egg casserole simple to prepare. Featuring bacon and cheddar cheese, this easy egg bake is tasty breakfast or brunch fare. You can even make it the night before, keep in the fridge and bake the next morning—so convenient! —Cheryl Johnson, Plymouth, Minnesota
Nutrition Facts:
1 cup: 354 calories, 19g fat (8g saturated fat), 227mg cholesterol, 649mg sodium, 23g carbohydrate (4g sugars, 1g fiber), 21g protein.
2/29
Feta Asparagus Frittata
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
Asparagus and feta cheese come together to make this frittata extra special. It's perfect for a lazy Sunday or to serve with a tossed salad for a light lunch. —Mildred Sherrer, Fort Worth, Texas
Nutrition Facts:
1/2 frittata: 425 calories, 31g fat (12g saturated fat), 590mg cholesterol, 1231mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 27g protein.
3/29
Country-Style Scrambled Eggs
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I added a little color and flavor to this country scrambled eggs recipe by adding some green pepper, onion and red potatoes. —Joyce Platfoot, Wapakoneta, Ohio
Nutrition Facts:
1 each: 577 calories, 45g fat (19g saturated fat), 487mg cholesterol, 1230mg sodium, 18g carbohydrate (4g sugars, 2g fiber), 25g protein.
4/29
Air-Fryer Bacon Egg Cups
Total Time
35 min
Servings
2 servings
From the Recipe Creator:
These adorable bacon egg cups are a fresh take on the classic breakfast combo. I originally baked these, but they're amazing in the air fryer—no need to heat up the oven! —Carol Forcum, Marion, Illinois
Nutrition Facts:
1 serving: 397 calories, 29g fat (13g saturated fat), 437mg cholesterol, 640mg sodium, 4g carbohydrate (2g sugars, 0 fiber), 26g protein.
5/29
Toad in the Hole Bacon Sandwich
Total Time
15 min
Servings
1 serving
From the Recipe Creator:
Switch up the cheese—pepper jack gives a nice kick—or use sliced kielbasa, ham or sausage in place of the bacon in this versatile grilled cheese sandwich. —Kallee Krong-McCreery, Escondido, California
Nutrition Facts:
1 sandwich: 610 calories, 34g fat (11g saturated fat), 240mg cholesterol, 1220mg sodium, 46g carbohydrate (4g sugars, 2g fiber), 30g protein.
6/29
Chorizo & Grits Breakfast Bowls
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
While growing up, I bonded with my dad over chorizo and eggs. My fresh approach combines them with grits and black beans for this chorizo breakfast bowl. You can even add a spoonful of pico de gallo. —Jenn Tidwell, Fair Oaks, California
Nutrition Facts:
1 serving: 344 calories, 14g fat (5g saturated fat), 239mg cholesterol, 636mg sodium, 30g carbohydrate (4g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 medium-fat meat, 2 starch.
7/29
French Omelet
Total Time
20 min
Servings
2 servings
From the Recipe Creator:
This cheesy omelet is modeled after the one I tasted and loved in a local restaurant. Mine is so hearty and rich tasting that no one will guess it's lower in fat. —Bernice Morris, Marshfield, Missouri
Nutrition Facts:
1/2 omelet: 186 calories, 9g fat (4g saturated fat), 207mg cholesterol, 648mg sodium, 4g carbohydrate (3g sugars, 0 fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 fat.
8/29
Cheeseburger Omelet Sliders
Total Time
50 min
Servings
6 servings
From the Recipe Creator:
A cheeseburger inside an omelet? Yes, please! This fun twist on two breakfast and dinner faves is easy to assemble and delicious any time of day. —Denise LaRoche, Hudson, New Hampshire
Nutrition Facts:
2 sliders: 507 calories, 23g fat (9g saturated fat), 348mg cholesterol, 1032mg sodium, 39g carbohydrate (5g sugars, 3g fiber), 34g protein.
9/29
Chili & Cheese Crustless Quiche
Total Time
3 hours 15 min
Servings
6 servings
From the Recipe Creator:
This filling Tex-Mex egg casserole is perfect for any meal of the day. I add a salad and dinner is on! —Gail Watkins, Norwalk, Califiornia
Nutrition Facts:
1 serving: 420 calories, 24g fat (11g saturated fat), 182mg cholesterol, 1034mg sodium, 32g carbohydrate (7g sugars, 4g fiber), 20g protein.
10/29
Brunch Ham Enchiladas
Total Time
50 min
Servings
10 servings
From the Recipe Creator:
When I'm expecting company for brunch, the menu often features this tried-and-true casserole. With ham, eggs and plenty of cheese, the enchiladas are flavorful, hearty and fun. And they're easy to assemble the day before.
—Gail Sykora, Menomonee Falls, Wisconsin
Nutrition Facts:
1 enchilada: 397 calories, 20g fat (10g saturated fat), 175mg cholesterol, 846mg sodium, 31g carbohydrate (2g sugars, 2g fiber), 21g protein.
11/29
Ham and Cheese Breakfast Casserole
Total Time
4 hours 20 min
Servings
12 servings.
From the Recipe Creator:
Easy and cheesy, my go-to casserole for action-packed mornings has made many appearances at holiday breakfasts, potlucks and even my daughter's college apartment to feed her hungry roommates. —Patty Bernhard, Greenville, Ohio
Nutrition Facts:
1 serving: 324 calories, 19g fat (9g saturated fat), 239mg cholesterol, 822mg sodium, 17g carbohydrate (3g sugars, 2g fiber), 22g protein.
12/29
Bacon ‘n’ Egg Lasagna
Total Time
1 hour 20 min
Servings
12 servings
From the Recipe Creator:
My sister-in-law served this special dish for Easter breakfast one year, and our whole family loved the mix of bacon, eggs, noodles and cheese. Now I sometimes assemble it the night before and bake it in the morning for a terrific hassle-free brunch entree. —Dianne Meyer, Graniteville, Vermont
Nutrition Facts:
1 piece: 386 calories, 20g fat (9g saturated fat), 252mg cholesterol, 489mg sodium, 28g carbohydrate (7g sugars, 1g fiber), 23g protein.
13/29
Cheesy Vegetable Egg Dish
Total Time
55 min
Servings
10 servings
From the Recipe Creator:
I'm a cook at a Bible camp, and this is one of my most popular recipes. Everyone who tries it raves about it. The one that touched me the most was when a 10-year-old boy asked me for the recipe so he could have his mom make it at home. —Elsie Campbell, Dulzura, California
Nutrition Facts:
1 piece: 407 calories, 30g fat (17g saturated fat), 287mg cholesterol, 759mg sodium, 10g carbohydrate (4g sugars, 1g fiber), 24g protein.
14/29
Hash Brown Egg Brunch
Total Time
4 hours 20 min
Servings
10 servings
From the Recipe Creator:
Slow cookers aren't just for making dinner. I make this often if we're having company overnight. With just a little planning and not much work, I can prep it the night before and have a lovely breakfast waiting in the morning. —Barb Keith, Eau Claire, Wisconsin
Nutrition Facts:
1 cup: 315 calories, 17g fat (8g saturated fat), 289mg cholesterol, 589mg sodium, 20g carbohydrate (3g sugars, 2g fiber), 20g protein.
15/29
Breakfast Loaf
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
I love to make this mile-high breakfast sandwich when we have company for the weekend. If you'd like, add sliced mushrooms and olives. —Amy McCuan, Oakley, California
Nutrition Facts:
1 piece: 439 calories, 18g fat (9g saturated fat), 230mg cholesterol, 1083mg sodium, 42g carbohydrate (5g sugars, 2g fiber), 26g protein.
16/29
Spicy Breakfast Lasagna
Total Time
55 min
Servings
16 servings
From the Recipe Creator:
It's fun to cook something new for family and friends—especially when it gets rave reviews. When I took this dish to our breakfast club at work, people said it really woke up their taste buds!
Nutrition Facts:
1 piece: 366 calories, 23g fat (11g saturated fat), 256mg cholesterol, 640mg sodium, 16g carbohydrate (3g sugars, 1g fiber), 23g protein.
17/29
Dilled Salmon Omelets with Creme Fraiche
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
This is one of our biggest hits on our inn's menu. It has so much flavor with the dill and rich salmon that it will impress everyone at how fancy it is.—Susan Goodman, Wilmington, Vermont
Nutrition Facts:
1 omelet: 632 calories, 48g fat (24g saturated fat), 553mg cholesterol, 374mg sodium, 4g carbohydrate (3g sugars, 0 fiber), 44g protein.
18/29
Breakfast Pizza Skillet
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
I found the recipe for this hearty stovetop dish several years ago and changed it to fit our tastes. When I served it at a Christmas brunch, it was an instant hit. —Marilyn Hash, Enumclaw, Washington
Nutrition Facts:
1 each: 445 calories, 33g fat (14g saturated fat), 219mg cholesterol, 873mg sodium, 16g carbohydrate (3g sugars, 2g fiber), 21g protein.
19/29
Colorful Ham Strata
Total Time
50 min
Servings
8 servings
From the Recipe Creator:
Marilou's make-ahead breakfast bake is a cinch, particularly when leftover ham is used. Chock-full of peppers, onions and cheese, the eye-opener makes an ideal contribution to brunch buffets and is a great way to start the day.
Nutrition Facts:
1 piece: 393 calories, 16g fat (7g saturated fat), 203mg cholesterol, 1338mg sodium, 38g carbohydrate (7g sugars, 3g fiber), 23g protein.
20/29
Southwestern Hash with Eggs
Total Time
1 hour 10 min
Servings
4 servings
From the Recipe Creator:
Before I retired, this all-in-one skillet dish was constantly requested at office brunches. I'd leave out the eggs, double or triple the recipe and wrap servings of the zippy pork mixture in warm corn tortillas. —Barbara Beasley, Beaumont, Texas
Nutrition Facts:
1 each: 520 calories, 23g fat (10g saturated fat), 335mg cholesterol, 1104mg sodium, 29g carbohydrate (5g sugars, 4g fiber), 49g protein.
21/29
Sunny-Side-Up Pizza
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Preparing this recipe is the best way I know to make sure my family takes time for breakfast. I just call out "pizza's ready!" and amazingly everyone comes to the table. —Rose Koren, Brookfield, Illinois
Nutrition Facts:
1 slice: 355 calories, 18g fat (7g saturated fat), 242mg cholesterol, 578mg sodium, 27g carbohydrate (3g sugars, 2g fiber), 20g protein.
22/29
Ham & Swiss Bread Pudding
Total Time
1 hour 20 min
Servings
9 servings
From the Recipe Creator:
This rich and hearty brunch dish is loaded with ham, mushrooms and cheese, plus layers of sliced French bread. It’s a terrific choice when you have overnight guests.
Nutrition Facts:
1 piece: 858 calories, 69g fat (41g saturated fat), 415mg cholesterol, 1152mg sodium, 28g carbohydrate (3g sugars, 3g fiber), 31g protein.
23/29
Bacon and Asparagus Frittata
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
This makes a nice light meal. When I prepare it for guests, I serve it with fruit and bread. It’s quick and easy, but it always wins me many compliments! —Gwen Clemon, Soldier, Iowa
Nutrition Facts:
1 piece: 344 calories, 24g fat (10g saturated fat), 351mg cholesterol, 738mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 23g protein.
24/29
Chicken Brunch Bake
Total Time
1 hour 15 min
Servings
8 servings
From the Recipe Creator:
Chunks of tender chicken add heartiness to this appealing brunch casserole. This was my son's favorite hot lunch meal from high school. —DeLee Jochum, Dubuque, Iowa
Nutrition Facts:
1 serving: 233 calories, 6g fat (2g saturated fat), 62mg cholesterol, 458mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
25/29
Brunch Hash & Egg Bake
Total Time
1 hour
Servings
8 servings
From the Recipe Creator:
When my kids were growing up, I was cooking for eight. I couldn't conveniently fry eggs for that many people, so I devised this recipe that became a family favorite. Mild and salty feta cheese is my favorite for the dish, but shredded cheddar or Parmesan work, too. —Lily Julow, Lawrenceville, Georgia
Nutrition Facts:
1 serving: 460 calories, 29g fat (10g saturated fat), 234mg cholesterol, 761mg sodium, 29g carbohydrate (4g sugars, 3g fiber), 21g protein.
26/29
Vegetable Strata
Total Time
1 hour 55 min
Servings
12 servings
From the Recipe Creator:
We always serve food at our Bunco games, and since one of us is a vegetarian we like to make fun meatless dishes we can all enjoy. This strata can easily be doubled and tastes fantastic hot or at room temperature. —Doris Mancini, Port Orchard, Washington
Nutrition Facts:
1 piece: 677 calories, 36g fat (15g saturated fat), 244mg cholesterol, 940mg sodium, 55g carbohydrate (8g sugars, 5g fiber), 35g protein.
27/29
Eggs & Chorizo Wraps
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
My husband grew up in Southern California and loves chorizo. We use the spicy sausage in these chorizo and egg wraps that our children call Daddy's Eggs.—April Nissen, Yankton, South Dakota
Nutrition Facts:
1 wrap: 519 calories, 32g fat (12g saturated fat), 255mg cholesterol, 1121mg sodium, 28g carbohydrate (1g sugars, 2g fiber), 27g protein.
28/29
Three-Cheese Quiche
Total Time
1 hour
Servings
6 servings
From the Recipe Creator:
Try eggs and cheese at their best. Guests often comment on how tall, light and fluffy this crustless entree is. You'll love it! —Judy Reagan, Hannibal, Missouri
Nutrition Facts:
1 piece: 449 calories, 37g fat (21g saturated fat), 524mg cholesterol, 316mg sodium, 5g carbohydrate (3g sugars, 0 fiber), 22g protein.
29/29
Farmer’s Breakfast
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Start off your day on a hearty note. This one-dish wonder will easily keep your busy family satisfied until lunch. —Jeannette Westphal, Gettysburg, South Dakota
Nutrition Facts:
1 serving: 464 calories, 29g fat (11g saturated fat), 321mg cholesterol, 487mg sodium, 30g carbohydrate (2g sugars, 3g fiber), 21g protein.
High-Protein Egg Breakfast FAQ
How can I get 20 grams of protein or more for breakfast?
You can get 20 grams of protein or more at breakfast by combining high-protein foods like eggs, turkey sausage, shredded chicken or cheese. A hearty dish like chicken and egg hash layers eggs, chicken and bacon in a satisfying way to fuel your morning. If you prefer a lighter start to your day, add protein powder, Greek yogurt, cottage cheese or plant-based proteins like nut butter to your smoothie or oatmeal.
What are the best protein-packed egg breakfast ideas?
Some of the best protein-packed egg breakfasts include baked omelets, meat or veggie frittatas and muffin tin eggs. Many of these recipes start with a base of cottage cheese and eggs mixed with vegetables to create healthy egg breakfast recipes with enough protein to keep you going until lunch. As a bonus, most of these recipes work well as a make-ahead meal. Store them in the fridge and reheat individual portions for an easy on-the-go breakfast.
How many eggs do I need for a high-protein breakfast?
Each large egg contains 6 grams of protein, so you’ll need two to three eggs to build a high-protein breakfast. To reach 20 grams of protein or more, pair eggs with other high-protein ingredients, like turkey sausage, shredded chicken, cottage cheese or beans. Even something as simple as hard-boiled eggs can be part of a protein-packed meal when combined with toast, cheese or yogurt.
