10 Ways To Get 30g Of Protein For Breakfast

Getting 30g of protein for breakfast is the best way to set up your blood sugar balance for the day. And protein is essential for hormones, muscle growth, neurotransmitter production, and tissue repair.

My clients are always asking me how to get 30g of protein in for breakfast, so I decided it was time to put together a list of simple recipes for your first meal of the day.

Most of these recipes take 10 minutes or less to make, all are gluten-free, and all can be dairy-free.

1) Smoked Salmon Wraps

🍳Two Egg Life wraps (10g)

🍳2 oz. smoked salmon (12g)

🍳1 egg (6g)

🍳1 oz. Miyoko’s vegan cream cheese (3g)

🍳Handful of organic fresh mixed greens and a sprinkling of sauerkraut or kimchi if you like the flavor, or capers

Protein: 31g


2) Savory Veggie Oatmeal

🍳Brussels sprouts

🍳Butternut squash


🍳Olive oil

🍳Salt and pepper and any other seasoning you love

🍳1/2 cup quick-cooking oats (6g)

🍳Oat or Hemp Milk (3-4g) to cook oats in

🍳2 Eggs (12g)

🍳3 slices of bacon (8g)

Pre-roast veggies with seasoning (in a pinch, you can cook them in the microwave). Cook oats with non-dairy milk and salt. Scramble or fry eggs and cook bacon. Adds cooked oats to a bowl and top with roasted veggies, eggs, and chopped up bacon.

Protein: 29-30g


3. Protein Pancake (thanks to my trainer Cynthia Sims for this recipe!)

protein pancake

Photo: M Draa

🍳1/2 cup oats

🍳2 eggs (12g)

🍳2 egg whites

🍳8 fresh cherries


🍳Monk fruit or stevia

🍳Optional 1 tsp. cashew butter

Blend oats, cinnamon, monk fruit or stevia in blender. Add eggs, and some of the chopped cherries (can save some for on top). Cook on the stove top until it forms a pancake. Spread cashew butter on top if desired.

4. Paleo Sausage Egg McMuffin (Nom Nom Paleo’s creation)

paleo sausage egg mcmuffin

🍳2 tablespoons ghee

🍳¼ pound bulk raw pork breakfast sausage (~15g)

🍳2 large eggs (12g)

🍳Kosher salt

🍳Freshly ground black pepper

🍳¼ cup water

🍳1 heaping tablespoon guacamole (optional)

Check out Nom Nom Paleo’s recipe and instructions on how to make this high-protein, homemade Egg McMuffin!

Protein: ~27g

5. Souped Up Yogurt*

🍳Either Greek Yogurt [Chobani’s Zero Sugar has 11g] OR Non-Dairy Yogurt (Nancy’s Oatmilk Plain has 6g protein/0 sugar, Silk’s Plain Almondmilk Yogurt has 6g of protein/6g of sugar)

🍳1-2 scoops of Neocell’s Collagen Powder [one of the few collagen powders with very low heavy metals, available in my Fullscript dispensary] (10-20g)

🍳1 tbsp. mixed nut butter (4g) OR high protein peanut butter

🍳Handful of blueberries

🍳Green powder (I like Apex Energetics Nourish Greens, available in my Fullscript dispensary)

🍳1/3 cup of GF oats [if tolerated and desired] (4g)

🍳1 tbsp of flax seed (1.5g) or sunflower seeds (2g)

Protein: 25-40g, depending on which options you choose

*if you are dealing with mold, it’s best not to eat this meal, as nuts and oats can be easily contaminated with mold, and fermented foods can exacerbate mold symptoms


6. High Protein No Grain Oatmeal


🍳2 Tbsp. chia seeds (4g)

🍳1 Tbsp. hemp seeds (3g)

🍳1 Tbsp. flax seeds (2g) or sunflower seeds (3g) 

🍳1/2 cup unsweetened coconut or macadamia milk

🍳2 Tbsp. coconut or almond flour 

🍳1/2 cup unsweetened, full-fat greek yogurt (9g) with 1 scoop vanilla protein powder (10g) OR 1/2 cup unsweetened dairy-free yogurt (5g) with 2 serving vanilla collagen powder (20g)

🍳1/2 small banana, sliced


🍳1 Tbsp. cashew or mixed nut butter topping (3g)

🍳1/4 cup blueberries

Protein: 31-38g

7. Protein Smoothie

🍳3/4 cup frozen strawberries

🍳1/2 ripe bananas

🍳1/4 cup full fat coconut milk (or milk of your choice)

🍳3 scoops protein powder (30g)

🍳1 tbsp. Greens Powder (optional)

Protein: 30g

8. Breakfast Salad

egg salad

Photo: Vicky Ng


2 eggs (12g)

🍳3 cups fresh mixed greens  (3g)

🍳1 cup cherry tomatoes, halved

🍳½ cup cucumber, peeled and cut into 1/4-inch slices

🍳1/2 cup pumpkin seeds (6g)

🍳Handful of broccoli sprouts for estrogen metabolism support (optional)

Use an olive oil or avocado oil-based dressing (Primal Kitchen’s Ranch Dressing is one of my favs! And you can get 10% off your order with code “CGARVIN10” at checkout). Feel free to add other veggies that you love.

Protein: ~33g

9. Egg, salmon, and avocado toast

2 slices Paleo Bread [see recipe] (5g)

2 eggs, any style (12g)

2 oz. smoked salmon (10g)

1/2 avocado

andful of fresh, mixed greens

Optional 1 scoop collagen powder mixed in with mashed avocado (10g)

Salt, pepper, and any other spice you like

Protein: 27-37g

10. Leftovers!



Everything you see above is great for breakfast, too! So make some extra portions when you make dinner, let ’em cool off, and then put them in a glass container (NOT plastic) and throw ’em in the fridge!

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