10 High-Protein Brunch Ideas to Keep You Full Until Dinner

Brunch is the perfect time to refuel and recharge, and what better way to do that than with high-protein dishes? These brunch ideas will satisfy your hunger and keep your energy up until dinner rolls around. Get ready to enjoy some tasty and filling options that pack a protein punch!

Protein-Packed Avocado Toast Variations

Avocado toast is a brunch classic, and it’s easy to see why. It’s not only delicious but also packed with protein and healthy fats. The image showcases three delightful variations that are sure to keep you satisfied until dinner. Each toast is a colorful masterpiece, topped with fresh ingredients that not only look good but taste amazing.

The first toast features creamy avocado spread topped with a perfectly poached egg, adding a rich source of protein. The vibrant green of the avocado pairs beautifully with the golden yolk, making it a feast for the eyes as well. A sprinkle of fresh herbs elevates the flavor and adds a touch of freshness.

Next, we have a toast adorned with smoked salmon, capers, and a sprinkle of goat cheese. This combination is not only rich in protein but also offers a savory taste that complements the creamy avocado underneath. The burst of flavor from the capers adds a delightful tang, making each bite a little adventure.

Finally, the third toast is topped with cherry tomatoes and crumbled feta cheese, providing a refreshing crunch. The sweetness of the tomatoes balances the creaminess of the avocado, while the feta adds a salty kick. This variation is perfect for those who love a bit of zest in their brunch.

These protein-packed avocado toast variations are not just meals; they are a celebration of flavors and textures. They are quick to prepare, making them ideal for a busy brunch day. Let’s get into the details of how to whip up these delicious toasts at home!

Ingredients

• 2 ripe avocados
• 4 slices of whole-grain bread
• 4 large eggs
• 4 ounces smoked salmon
• 1 cup cherry tomatoes, halved
• 1/2 cup goat cheese or feta cheese
• Fresh herbs (like dill or parsley)
• Salt and pepper to taste
• Olive oil (optional)

Instructions

1. Toast the Bread: Start by toasting the slices of whole-grain bread until golden brown and crispy.
2. Prepare the Avocado: In a bowl, mash the ripe avocados with a fork. Season with salt and pepper to taste.
3. Cook the Eggs: For the poached eggs, bring a pot of water to a gentle simmer. Crack each egg into a small bowl and gently slide it into the water. Cook for about 3-4 minutes until the whites are set but the yolks are still runny. Remove with a slotted spoon.
4. Assemble the Toasts: Spread the mashed avocado evenly over each slice of toast. Top one with a poached egg, another with smoked salmon and capers, and the last with cherry tomatoes and crumbled cheese.
5. Garnish: Finish with fresh herbs and a drizzle of olive oil if desired. Serve immediately and enjoy!

Savory Spinach And Feta Omelette

The savory spinach and feta omelette is a delightful way to start your day. This dish is not only colorful but also packed with nutrients. The vibrant greens of the spinach contrast beautifully with the creamy white feta cheese, making it visually appealing. The omelette is fluffy and light, providing a satisfying texture that complements the rich flavors.

To make this omelette, you’ll need fresh spinach, crumbled feta cheese, eggs, and a few seasonings. It’s quick to prepare, taking just about 10 minutes from start to finish. Pair it with some fresh tomatoes on the side for a refreshing touch.

Ingredients

• 2 large eggs
• 1 cup fresh spinach, chopped
• 1/4 cup feta cheese, crumbled
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh herbs (like parsley) for garnish

Instructions

1. In a bowl, whisk the eggs with a pinch of salt and pepper.
2. Heat olive oil in a non-stick skillet over medium heat.
3. Add the chopped spinach and sauté for about 1-2 minutes until wilted.
4. Pour the whisked eggs over the spinach, tilting the pan to spread evenly.
5. Cook for about 3-4 minutes until the edges start to set.
6. Sprinkle the feta cheese on one half of the omelette.
7. Carefully fold the omelette in half and cook for another minute until the cheese melts.
8. Slide the omelette onto a plate and garnish with fresh herbs.

GET 21 QUICK & EASY LOW-CALORIE MEAL PLANS

Hearty Quinoa Breakfast Bowl

Start your day with a hearty quinoa breakfast bowl that’s packed with protein and flavor. This dish features fluffy quinoa topped with fresh bananas, juicy blueberries, and a sprinkle of crunchy granola. It's a perfect blend of textures and tastes that will keep you satisfied until dinner.

Quinoa is not just a trendy grain; it's a powerhouse of nutrients. It’s gluten-free and contains all nine essential amino acids, making it a complete protein. Pairing it with fruits adds natural sweetness and vitamins, while the granola gives a delightful crunch. This breakfast bowl is not only healthy but also incredibly easy to prepare.

To make your own hearty quinoa breakfast bowl, gather your ingredients and follow the simple steps below. Enjoy this delicious meal as a great start to your day!

Ingredients

• 1 cup cooked quinoa
• 1 banana, sliced
• 1/2 cup blueberries
• 1/4 cup granola
• 1 tablespoon honey or maple syrup (optional)
• 1/2 cup almond milk (or milk of choice)

Instructions

1. Cook the Quinoa: Rinse 1/2 cup of quinoa under cold water. In a pot, combine the quinoa with 1 cup of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until the water is absorbed. Fluff with a fork.
2. Assemble the Bowl: In a bowl, add the cooked quinoa as the base. Top with sliced bananas, blueberries, and granola.
3. Add Sweetness: Drizzle honey or maple syrup over the top if desired.
4. Pour Milk: Add almond milk or your preferred milk to the bowl to enhance creaminess.
5. Serve and Enjoy: Mix everything together and enjoy your hearty quinoa breakfast bowl!

Delicious Smoked Salmon Bagel Sandwich

Smoked salmon bagel sandwiches are a fantastic brunch option that packs a punch of flavor and protein. This delightful creation features a toasted bagel, perfectly complemented by creamy cheese, fresh salmon, and vibrant toppings. The combination of textures and tastes makes it a satisfying meal that keeps you full until dinner.

The bagel is often topped with a generous spread of cream cheese, providing a rich base for the smoked salmon. Add in some thinly sliced red onions and capers for a burst of flavor. Each bite is a delicious mix of savory and fresh, making it a favorite for brunch lovers.

Pair this sandwich with a hot cup of coffee or tea, and you have a perfect start to your day. It’s not just tasty; it’s also packed with protein, making it a great choice for those looking to fuel their morning.

Ingredients

• 2 bagels, sliced and toasted
• 4 ounces smoked salmon
• 4 ounces cream cheese
• 1/4 red onion, thinly sliced
• 2 tablespoons capers
• Fresh dill (optional)

Instructions

1. Spread cream cheese evenly on the inside of each toasted bagel half.
2. Layer smoked salmon on one half of each bagel.
3. Add sliced red onions and capers on top of the salmon.
4. Sprinkle fresh dill if desired.
5. Top with the other half of the bagel and enjoy!

Nutty Almond Butter Oatmeal Bowl

This Nutty Almond Butter Oatmeal Bowl is a delightful way to start your day. It’s warm, comforting, and packed with protein to keep you satisfied until dinner. The creamy almond butter blends perfectly with the oats, creating a rich texture that’s hard to resist. Topped with banana slices and a sprinkle of almonds, it’s both nutritious and delicious.

The combination of flavors is simple yet satisfying. The sweetness of the bananas complements the nutty taste of the almond butter, while the crunch of the almonds adds a nice texture. Plus, it’s easy to make and can be customized to your liking!

Ingredients

• 1 cup rolled oats
• 2 cups almond milk (or any milk of your choice)
• 2 tablespoons almond butter
• 1 banana, sliced
• 1 tablespoon honey or maple syrup (optional)
• 2 tablespoons sliced almonds
• 1/2 teaspoon cinnamon

Instructions

1. Cook the Oats: In a medium saucepan, bring almond milk to a boil. Stir in the rolled oats and reduce heat to a simmer. Cook for about 5 minutes, stirring occasionally, until the oats are soft and creamy.
2. Add Almond Butter: Remove the saucepan from heat and stir in the almond butter until well combined.
3. Sweeten: If you like it sweeter, add honey or maple syrup to taste.
4. Serve: Pour the oatmeal into a bowl and top with banana slices, sliced almonds, and a sprinkle of cinnamon.
5. Enjoy: Dig in while it’s warm for a cozy brunch experience!

Protein-Rich Cottage Cheese And Fruit Bowl

Cottage cheese is a fantastic source of protein, making it a great choice for brunch. This protein-rich cottage cheese and fruit bowl is not only delicious but also visually appealing. The creamy texture of the cottage cheese pairs perfectly with the fresh, vibrant fruits.

In this bowl, you’ll find juicy strawberries, sweet pineapple chunks, and plump blueberries. Each fruit adds its unique flavor and color, creating a refreshing dish that’s perfect for any brunch gathering. Plus, it’s super easy to make!

This dish is not just about taste; it’s also packed with nutrients. Cottage cheese is high in protein, while the fruits provide vitamins and antioxidants. Together, they make a satisfying meal that will keep you full until dinner.

Ingredients

• 1 cup cottage cheese
• 1/2 cup strawberries, sliced
• 1/2 cup pineapple, diced
• 1/2 cup blueberries
• Fresh mint leaves for garnish

Instructions

1. In a bowl, add the cottage cheese as the base.
2. Top with sliced strawberries, diced pineapple, and blueberries.
3. Garnish with fresh mint leaves for a pop of color and flavor.
4. Serve immediately and enjoy your healthy, protein-packed brunch!

GET 8-WEEKS OF WORKOUTS TO LOSE INCHES

Filling Turkey And Spinach Wraps

These turkey and spinach wraps are a perfect brunch option that keeps you satisfied until dinner. They are packed with protein and fresh veggies, making them both nutritious and delicious. The vibrant colors of the spinach and carrots add a nice touch, while the turkey provides a hearty base.

Making these wraps is simple. Start with a large tortilla, spread a layer of your favorite sauce or hummus, and then layer on the turkey slices, fresh spinach, and diced carrots. Roll it up tightly, slice it in half, and you’re ready to enjoy a filling meal!

Ingredients

• 2 large tortillas
• 8 ounces sliced turkey breast
• 1 cup fresh spinach leaves
• 1/2 cup diced carrots
• 1/4 cup shredded cheese (optional)
• Your favorite sauce or hummus

Instructions

1. Spread a thin layer of sauce or hummus over each tortilla.
2. Layer the turkey slices evenly on top.
3. Add the fresh spinach and diced carrots.
4. If using, sprinkle shredded cheese over the top.
5. Roll the tortilla tightly from one end to the other.
6. Slice the wrap in half and serve immediately or pack for later.

Sweet Potato And Black Bean Breakfast Burritos

Sweet potato and black bean breakfast burritos are a fantastic way to kickstart your day. They are not only delicious but also packed with protein and fiber to keep you satisfied until dinner. The vibrant colors of the sweet potatoes and black beans make these burritos visually appealing, and they are super easy to prepare.

To make these burritos, start by roasting diced sweet potatoes until they are tender and slightly caramelized. While the sweet potatoes are cooking, you can prepare the black beans by rinsing them and adding some spices for extra flavor. Once everything is ready, simply fill a tortilla with the sweet potatoes, black beans, and any additional toppings you love, such as avocado or salsa. Roll it up, and you have a hearty meal ready to go!

These burritos are perfect for meal prep too. You can make a batch ahead of time, wrap them in foil, and store them in the fridge or freezer. Just heat them up when you're ready to eat. They make for a great brunch option or a quick lunch on busy days.

Protein-Packed French Toast With Nut Butter

French toast is a classic brunch favorite, and when you add nut butter, it becomes a protein powerhouse. This dish is not only delicious but also keeps you satisfied until dinner. Imagine thick slices of golden-brown bread, perfectly crisp on the outside and soft on the inside, topped with creamy nut butter, fresh bananas, and a drizzle of syrup. It’s a sweet and satisfying way to start your day.

To make this protein-packed delight, you’ll need a few simple ingredients. The combination of eggs and nut butter boosts the protein content, making it a great choice for those looking to fuel their morning. Pair it with fresh fruits like bananas and berries for added vitamins and minerals.

Here’s how to whip up this tasty French toast:

Ingredients

• 4 slices of whole-grain bread
• 2 large eggs
• 1/4 cup milk (dairy or non-dairy)
• 1 teaspoon vanilla extract
• 1/2 teaspoon cinnamon
• 1/4 cup nut butter (peanut, almond, or your choice)
• 1 banana, sliced
• Fresh berries (optional)
• Maple syrup for drizzling

Instructions

1. In a bowl, whisk together the eggs, milk, vanilla extract, and cinnamon until well combined.
2. Heat a non-stick skillet over medium heat and lightly grease it with cooking spray or butter.
3. Dip each slice of bread into the egg mixture, ensuring both sides are coated.
4. Place the soaked bread slices in the skillet and cook for 2-3 minutes on each side, or until golden brown.
5. Once cooked, spread a generous layer of nut butter on top of each slice.
6. Top with banana slices and fresh berries, then drizzle with maple syrup.
7. Serve warm and enjoy your protein-packed brunch!

Berry Protein Smoothie Bowl

Berry protein smoothie bowls are a fantastic way to kickstart your day. They are colorful, nutritious, and packed with protein to keep you satisfied until dinner. The vibrant mix of berries, creamy yogurt, and crunchy toppings makes this dish both appealing and delicious.

The bowl typically features a base of blended berries, which can include strawberries, blueberries, and blackberries. These fruits are not only tasty but also loaded with antioxidants. Topped with granola, coconut flakes, and extra berries, this smoothie bowl is a feast for the eyes and the palate.

Making a berry protein smoothie bowl is easy and quick. Just blend your favorite berries with yogurt or a protein powder of your choice, pour it into a bowl, and add your toppings. It’s a versatile dish that you can customize according to your taste.

Ingredients

• 1 cup frozen mixed berries
• 1 banana
• 1/2 cup Greek yogurt
• 1/2 cup almond milk (or any milk of your choice)
• 1 scoop protein powder (optional)
• 1/4 cup granola
• Fresh berries for topping (strawberries, blueberries, blackberries)
• Coconut flakes (optional)

Instructions

1. Blend the frozen mixed berries, banana, Greek yogurt, almond milk, and protein powder until smooth.
2. Pour the smoothie mixture into a bowl.
3. Top with granola, fresh berries, and coconut flakes.
4. Enjoy immediately for a refreshing and filling brunch!

Struggling to Stay on Track with Your Eating?

You’re not alone. One of the biggest obstacles I see people face is not knowing what to eat. Between busy schedules, endless diet advice online, and trying to cook healthy meals that actually taste good—it’s easy to feel stuck or overwhelmed.

That’s why I created my 21 Quick & Easy Custom Low-Calorie Meal Plans Program. These plans are built specifically for you—your goals, your lifestyle, and your food preferences. You won’t find any cookie-cutter diets here. Just real, satisfying meals that help you stay full, energized, and on track without the stress.

✅ No more guessing.
✅ No more skipping meals or eating “diet food” you hate.
✅ Just a clear, doable plan that fits your life.

👉 Ready to eat better, feel better, and finally make progress? [Click here to get your custom meal plans today.]

---

Not Seeing the Inches Drop No Matter What You Do?

If you’re working out but still not seeing the results in the mirror, I hear you. So many people come to me after months of doing cardio or random workouts—and still struggling to lose inches or tone up. The truth is, your body needs more than just movement. It needs a proven strategy.

My 8-Week Workout Program to Lose Inches is designed to do just that—burn fat, tighten up, and give you visible results. These workouts are fun, effective, and designed for real people with real lives. Whether you’re getting back into fitness or ready to take it to the next level, this program gives you a clear path to success.

✅ Just 8 weeks to build strength, confidence, and a fitter shape.
✅ No endless cardio.
✅ No gym required (unless you want it).

👉 If you're ready to drop inches and feel amazing in your own skin, [click here to start the 8-Week Workout Program].