12 Protein-Rich Breakfasts to Make You Feel Full Longer

By Carl Hanson
Updated October 20, 2020
Credit: France C

Breakfast, it's the most important meal of the day. Or it can be, depending on how you do it. Eat a bowl of sugary cereal, and you may find you're hungry again in a hurry.

To feel full longer, try protein- and fiber-rich foods. That's the word from David Ludwig of Boston Children's Hospital. He tells NPR, "Non-carbohydrate foods, specifically protein and fat, slow down digestion," giving you that satisfied feeling throughout the morning.

The result? High-protein breakfasts may help people eat less during the rest of the day, so says a new study. We were inspired to gather together some of our favorite protein-rich breakfast recipes. Let's take a look!

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Black Bean Breakfast Bowl

Credit: Allrecipes Magazine
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Eggs and black beans pack on the protein here — about 28 grams per serving — while avocado and salsa round out this healthy, nutrient-dense breakfast.

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Paleo Hash

Credit: Nicole
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A chicken sausage, chorizo sausage, and egg hash delivers about 22 grams of protein per serving. Spinach and zucchini are other healthy additions here. "An easy dish to choose different veggies and make it your own," says bizzymomma, the recipe submitter.

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Sharon's Egg and Ham Scramble

Credit: Lela
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Eggs, ham, a dash of milk, and Cheddar cheese deliver 23 grams of protein per serving.

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High-Fiber, High-Protein Breakfast Bars

Credit: SavedByGrace
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A great grab-and-go option. There's so much good stuff in these breakfast bars, including oats, peanut butter, bananas, flax seed, and wheat germ! The combination of fiber and protein in these tasty bars keeps you feeling full all morning.

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Chorizo Breakfast Bowls

Credit: My Hot Southern Mess
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Flavorful chorizo sausage, black beans, and eggs combine with sweet potatoes, avocado, and homemade pico de gallo in these Mexican-inspired breakfast bowls. "An easy to put together chorizo breakfast bowl with a south-of-the-border flavor," says My Hot Southern Mess.

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Feta Eggs

Credit: Suada Fteja
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Add chopped tomatoes at the end so the eggs don't get juicy during cooking.

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Summer Garden Crustless Quiche

Credit: Rock_lobster
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Eggs, milk, and Cheddar cheese pack the protein, while a garden's worth of fresh veggies make this a super-healthy way to start the day.

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Avocado Breakfast Bowl

Credit: France C
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A well-rounded breakfast option with red quinoa, eggs, avocado, and feta cheese.

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Kale and Smoked Salmon Frittata

Credit: thedailygourmet
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Salmon, eggs, and feta cheese bring the protein here — about 20 grams per serving.

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Avocado Baked Eggs

Credit: lizacatacutan
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Stuff avocado halves with eggs, chopped bacon, and chives. Top with a little cheese, sour cream, and salsa if you like. "I use a muffin tin to hold each avocado half if I am making several of them," says Doughgirl8, the recipe submitter.

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Florentine Eggs

Credit: Paula
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Scrambled eggs with spinach, mushrooms, cherry tomatoes, topped with cheese. It delivers about 24 grams of protein per serving.

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Egg Pesto Breakfast Wrap

Credit: Linda T
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A terrific way to use up extra pesto. Scrambled eggs mix it up with turkey bacon, sour cream, and Cheddar. Round out the wrap with marinated artichoke hearts, tomatoes, and pesto sauce. Per serving, this delivers about 28 grams of protein per serving.

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