High-Protein Breakfasts That Support Heart Health

Protein is a key part of any diet, especially for heart health. It helps build bones, muscles, cartilage, skin, and blood and supports the production of enzymes, hormones, and vitamins.

The American Heart Association and the Academy of Nutrition and Dietetics suggest choosing heart-healthy proteins such as lean meats, fish, low-fat or fat-free dairy, eggs, legumes, nuts, and seeds. These foods provide protein and other important nutrients.

Fiber is also crucial for heart health, especially soluble fiber in fruits, vegetables, legumes, grains, nuts, and seeds. Fiber can help lower cholesterol by binding to it and preventing absorption in the gut, which may reduce the risk of heart disease. It also supports gut health, helps you feel full, and can aid in weight management and blood sugar control.

Healthy fats found in fish, nuts, and seeds can help lower low-density lipoprotein (LDL) cholesterol, also known as "bad cholesterol," reducing the risk of heart disease.

1. Scrambled Eggs with Avocado

Scrambled eggs with avocado is a protein-rich breakfast. One large egg provides about 6 grams (g) of protein and nutrients like B vitamins and choline. Add vegetables like tomatoes, mushrooms, and bell peppers to your eggs for fiber.

While eggs were once thought to be bad for heart health due to cholesterol, research now shows no strong link between eggs and heart disease. It's still best to moderate egg consumption and incorporate lean proteins into your diet.

Cutting back on saturated fat can have a big impact on heart health. Avocados are rich in healthy monounsaturated fat, which can lower low-density lipoprotein (LDL) cholesterol, making them a great match with eggs. They're also high in fiber and potassium.

2. Peanut Butter and Banana Smoothie

For a quick breakfast, make a peanut butter and banana smoothie. Peanuts provide protein, healthy fats, fiber, and important nutrients like vitamin E, which help keep your blood flowing.

Blend milk with 2 tablespoons (tbsp) of peanut butter (around 7 grams of protein) and a banana for potassium and extra fiber. You can also add protein powder to increase the protein.

3. Oatmeal With Flaxseeds and Apples

Oats have about 6 grams of protein per cooked cup and are high in fiber, especially beta-glucan, which helps lower cholesterol and control blood sugar. To add more protein, cook oats in cow's milk or soy milk (about 8 grams per cup) instead of water.

Add fruits like chopped apples or bananas for extra flavor and nutrients.

4. Greek Yogurt With Almonds and Berries

Greek yogurt is a convenient way to start the day. One 7-ounce (oz) serving provides around 20 grams of protein, as well as essential nutrients like vitamin B12 and calcium.

Pair Greek yogurt with fruits for added fiber and flavor, and top with chopped almonds for healthy fats.

5. Black Beans and Vegetable Breakfast Burrito

Beans, peas, and lentils, which are known as legumes, are a nutritional powerhouse. They offer protein and fiber, as well as other nutrients like folate, iron, and potassium.

Create a breakfast burrito using canned black beans (about 15 grams of protein per cup) for convenience. Pair the beans with avocado, vegetables like spinach or bell peppers, and salsa for a plant-based breakfast.

6. Protein Pancakes With Fresh Fruit

Start your day with protein pancakes and fruit. Some mixes offer around 14 grams of protein per one-half of a cup, and those labeled "protein" usually have at least 10 grams. You can also add protein powder to a regular pancake mix.

Top with fresh fruits like berries or bananas.

7. Cottage Cheese Breakfast Bowl

Cottage cheese is a great base for toppings. A cup of low-fat cottage cheese has about 24 grams of protein, plus nutrients like calcium and phosphorus. Add nuts and fruit for fiber, or top with vegetables like tomatoes and cucumbers.

8. Turkey Sausage Links and Egg Whites With Toast

Turkey is leaner and lower in saturated fat than beef. Two turkey sausage links have about 9 grams of protein. Pair them with whole-grain toast and an egg, or use egg whites for a lighter option.

9. Overnight Oats With Chia Seeds and Almond Butter

Chia seeds are packed with nutrients like omega-3 fats, protein, fiber, minerals, and antioxidants. A 1-oz serving has around 5 grams of protein. Research has explored their potential health benefits, including supporting heart and digestive health and controlling blood sugars.

Combine chia seeds with oats (4 grams of protein per one-third of a cup of dry oats), almond butter (3 g per 1 tbsp), and milk in a jar. Add cinnamon and/or vanilla extract for flavor, stir, and refrigerate overnight.

10. Tofu and Vegetable Scramble With Potatoes

For a hearty plant-based meal, make a tofu scramble. Crumble firm and well-drained dry tofu (about 22 grams of protein per one-half cup) into a pan and sauté with olive oil, turmeric, and your favorite seasonings.

Once cooked, set it aside and combine with sautéed vegetables such as spinach, bell peppers, and onions. Top with condiments like hot sauce or salsa and serve with roasted potatoes.

11. Quinoa Breakfast Porridge

Quinoa is gluten-free, nutritious, and packed with protein. It has about 8 grams of protein per cooked cup.

For a creamy breakfast porridge, cook quinoa with milk, cinnamon, and a little sweetener like honey or maple syrup. Add water for a thinner texture, and top with fresh fruit, nuts, or seeds like flaxseeds.

12. Protein Cereal With Toppings

Cold cereal is a quick breakfast option. Choose cereals with less added sugar, more fiber, and around 8-10 grams of protein per serving, or 15-20% of the Daily Value (DV).

To make your cereal more balanced, add chopped fruit, nuts, or seeds like pumpkin seeds. You can also mix protein powder with your milk for extra protein.

13. Tuna and Avocado Toast

Create a quick and protein-packed breakfast by making toast with canned tuna for convenience. A 3 oz serving of canned light tuna provides about 22 grams of protein. In addition to protein, tuna is rich in healthy fats, iron, and vitamin B6.

You can top it with avocado slices for added healthy fats.

14. Breakfast Lentils With Poached Egg

Lentils provide around 18 grams of protein per cooked cup and are great for a hearty and nutritious breakfast.

Cook lentils with diced tomatoes in water according to the package directions, adding extra time if you like them mushy. Top with a poached egg, freshly ground pepper, and green onions, chives, or parsley for freshness.

15. Smoothie Bowl With Protein Powder and Toppings

To make a thick, creamy smoothie bowl, blend frozen fruits with a little milk or water and whey or vegan protein powder. For extra protein, add fresh fruit, nuts, and seeds like hemp seeds (about 9 grams of protein per 30 grams of hemp).

16. Protein Waffles With Nut or Seed Butter

High-protein frozen waffles are a quick alternative to toast. Look for "protein" on the label. Two waffles can have around 10 grams of protein or more. Top with nut butter or sunflower seed butter for healthy fats.

17. Tempeh Breakfast Hash

Tempeh is a firm, high-protein fermented food made from soybeans. It can be found near tofu in the refrigerated section of stores. A 3.5-oz serving provides about 20 grams of protein.

For tempeh breakfast hash, cook onions and precooked potatoes, then add chopped tempeh, soy sauce, and garlic powder.

18. Egg and Turkey Sausage Muffin Sandwich

For a breakfast sandwich low in saturated fat, use a turkey sausage patty (about 6 grams of protein) and eggs on a whole-wheat English muffin, which adds around 6 grams of protein and more fiber.

19. Protein Chia Pudding With Nuts and Berries

Chia seeds expand in liquid, creating a pudding-like texture. Mix plant-based or whey protein powder with a cup of milk to boost protein in chia pudding, then stir in 3-4 tbsp of chia seeds. Let it sit overnight in the fridge and serve with nuts and berries.

20. Brown Rice, Vegetables, and Eggs Bowl

A brown rice and vegetable bowl is a heart-healthy breakfast, high in fiber, protein, and healthy fats. One cup of cooked brown rice has about 6 grams of protein.

Mix it with sautéed vegetables like bell peppers, spinach, and mushrooms, then top with scrambled or poached eggs for more protein, avocado slices, and a dash of hot sauce.

A Quick Review

High-protein, heart-healthy breakfasts do more than just provide protein. By pairing proteins like lean meats and legumes with nutritious foods like fruits, vegetables, and whole grains, you’ll start your day right. Add healthy fats like avocados, nuts, and seeds to your meals.

Use this list to explore tasty, heart-friendly breakfast ideas that support your heart and well-being.