12 High-Protein Breakfast Ideas for a Morning Brain Boost


1. Pork and Hot Pepper Hash

Pork and Hot Pepper Hash

Three types of peppers and bold cilantro help to flavor this colorful breakfast dish, which gets its protein boost from pork sausage and eggs. You can make the final dish as spicy as you like by adding more or less hot sauce.

Kick off your morning with some heat! This breakfast skillet calls for poblanos, jalapenos, and hot sauce for a pork hash breakfast that will surely wake you up.


  • 1 cup loosely packed fresh cilantro leaves, finely chopped
  • 1 poblano pepper*, seeded and finely chopped
  • 1 jalapeno pepper*, seeded and finely chopped
  • 1 clove garlic, minced
  • 1 ¼ pound ground pork
  • 3 tablespoon lime juice
  • 1 pound baby Yukon gold potatoes, halved or quartered
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper and/or crushed red pepper
  • ¼ cup chicken broth (optional)
  • 4 eggs, cooked sunny side up in 1 Tbsp. butter
  • Sliced red and/or green jalapeno peppers (optional)
  • Fresh cilantro sprigs (optional)
  • Bottled green hot pepper sauce
  • Lime wedges


  1. In a large bowl combine cilantro, poblano pepper, jalapeno pepper, and garlic. Add pork and lime juice. Gently mix to combine. Set aside for 15 minutes to blend flavors.

  2. Meanwhile, in a large saucepan cook potatoes in boiling salted water, covered, for about 10 minutes or until just tender. Drain.

  3. In a large skillet cook pork mixture until pork begins to brown. Stir in potatoes; sprinkle with salt and pepper. Cook 5 to 7 minutes more or until pork is cooked through and potatoes are tender, turning occasionally. For moister hash, stir in chicken broth, if desired.

  4. Serve eggs over hash. Top with sliced peppers and additional cilantro, if desired. Pass bottled green hot pepper sauce and lime wedges.

* Hot peppers contain oils that may burn skin and eyes. Wear plastic gloves. If using bare hands, wash well with soap and water.


2. Migas-Stuffed Mexican Toast

Migas-Stuffed Mexican Toast

Add a little fiesta to your morning with this high protein breakfast recipe that’s like savory stuffed French toast, with a flavorful Mexican spin. Make this when you have leftover French or challah bread to use up and also want to put those crumbs at the bottom of a tortilla chip bag to good use.

Think of this breakfast migas recipe like a savory stuffed French toast. A scrambled egg, sausage, and salsa mixture fills each slice of bread, while a crushed tortilla chip coating ensures the exterior has a satisfying crunch.


  • 4 ounce bulk pork sausage
  • 1 6 inch corn tortilla, chopped
  • ¼ cup salsa
  • 2 eggs, lightly beaten
  • 4 1 1/2-inch-thick slices French bread or challah bread
  • 4 eggs
  • 1 cup Mexican crema or milk
  • 1 teaspoon bottled hot pepper sauce, such as Cholula brand
  • 1 cup finely crushed tortilla chips (3 1/2 ounces)*
  • 1 avocado, halved, seeded, peeled, and diced
  • Salsa
  • Mexican crema


  1. For migas filling, in a medium nonstick skillet cook sausage over medium heat about 5 minutes or until browned, using a wooden spoon to break up meat as it cooks. Drain off fat.

  2. Add chopped tortilla, the 1/4 cup salsa, and the 2 eggs to meat in skillet. Cook, without stirring, until mixture begins to set on the bottom and around the edges. Using a spatula or large spoon, lift and fold the partially cooked egg mixture so the uncooked portion flows underneath. Continue cooking for 2 to 3 minutes or until egg mixture is cooked through but still glossy and moist. Remove from heat.

  3. Using a small sharp knife, cut a 3-inch pocket about 2 inches deep in the top-crust side of each bread slice, cutting to but not all the way through to the other side. Divide migas filling evenly among bread slices, spooning it into the pocket of each bread slice. Place bread slices in a 2-quart rectangular baking dish; set aside.

  4. In a medium bowl whisk together the 4 eggs, the 1 cup crema, and the hot sauce. Slowly pour the crema mixture over bread slices. Using the back of a wide spatula, press bread down lightly to soak with crema mixture. Cover and chill for 2 to 24 hours, turning bread slices over once or twice during chilling time.

  5. Preheat oven to 350°F. Place crushed tortilla chips in a shallow dish. Dip the bread slices in the crushed tortilla chips, turning to coat and pressing lightly to help crushed chips stick.

  6. Line a 15x10x1-inch baking pan with parchment paper. Arrange bread slices in prepared baking pan. Bake, uncovered, for 30 to 35 minutes or until golden brown, turning once halfway through baking.

  7. Serve with avocado, additional salsa, and additional crema.


To get 1 cup finely crushed tortilla chips, start with 4 cups chips. Place chips in a large resealable plastic bag. Seal bag and use a rolling pin to crush finely.