"Eating at least 30 grams of protein at breakfast can help you feel satisfied and feel less hungry later in the day," explains Amy Goodson , R.D., a registered dietitian and nutrition consultant based in Dallas, Texas. "This is great for women looking to lose weight." The trick, she says, is that protein takes longer to digest than traditional carbohydrate-heavy breakfast foods like cereal or muffins. And the longer it takes to digest, the less hungry you'll feel and the more you'll be able to stick to your healthy eating goals.

For example, in one recent study , people who started their days with between 30 to 39 grams of protein ended up eating 175 fewer calories at lunchtime. And, in one Nutrition Metabolism study, dieters who increased their protein intake so that they were getting 30 percent of their daily calories from protein lost about 11 pounds in 12 weeks.

Still, if you've ever tried following a high-protein diet , you know that upping your protein intake isn't always easy... especially if you don't have your recipe arsenal stocked with high-protein breakfast ideas.

That's why we asked nutrition experts to get creative and share their favorite high-protein breakfast ideas. Whether you like sweet or savory, exotic or comforting, vegan or paleo, on-the-go or sitting down, there is something everyone will love on this list.

Blueberry-Almond Baked Oatmeal

Oatmeal on its own is a delicious breakfast full of fiber and whole grains, but you can round it out and amp up the nutrition by adding protein-packed ingredients like flax meal, chia seeds, soy or almond milk, or protein powder, says Kimberly M. Neva, M.S., R.D., a dietitian and bariatric specialist at Loyola University Medical Center. Her favorite is cup oats topped with 1 scoop protein powder, 1 tablespoon flax seeds, and cup blueberries. That's right, you can stir flavored or unflavored protein powder right into your oatmeal.

Per serving: 329 calories, 21 g protein, 11 g fat, 50 g carbs, 8 g fiber

Oat Yogurt Cups

Another option to increase the protein in your oatmeal is to add a couple of dollops of Greek yogurt, Neva says. Sprinkle with cinnamon for extra flavor. "This packs 11 grams of protein per serving and is easy to take on the road with you," she says. "Plus you get filling fiber and healthy probiotics ." One servings is cup oats and 4 ounces of flavored, low-fat Greek yogurt.

Per serving: 196 calories, 15 g protein, 5 g fat, 33 g carbs, 6 g fiber

Mini Egg Frittatas

If eggs for breakfast sounds boring, try these individual frittatas, Neva says. Mix 2 whole eggs and 1 extra egg white together with 2 ounces of sauted vegetables. For even more protein, add 3 ounces of turkey sausage. Simply pour the mixture into muffin tins and bake at 350 degrees Fahrenheit until you can insert a knife in them and it comes out clean (in a standard-size muffin tin, that will be about 20 to 25 minutes). One serving is two egg cups. These are a perfect option if you're not a morning person, as they can be made ahead and then reheated quickly on your way out the door, she adds.

Per serving: 353 calories, 31 g protein, 17 g fat, 17 g carbs, 2 g fiber

Turkish Fried Egg

Looking for an exotic flavor? Try this modified version of a popular Turkish dish, courtesy of Marina Rsser , a nutritionist and recipe author. Saut red onion, garlic, frozen spinach, and sliced chili peppers in a little olive oil. Once the veggies are soft, add an egg and finish cooking. Top with full-fat Greek yogurt, lemon juice, salt. "The combination creamy yogurt, fragrant olive oil, spicy chili and lemon is irresistible," she says.

Per serving: 200 calories, 15 g protein, 12 g fat, 11 g carbs, 1 g fiber

Cottage Cheese Bowl

When it comes to increasing your protein intake, low-fat cottage cheese is an option many people overlook. The nutrition, taste, cost, and ease of preparation make it a great addition to your breakfast rotation, Rsser says. (Note: Low-fat cottage cheese has more protein per serving than full-fat, although both are great options.) She recommends filling a bowl with 1 cup cottage cheese, mixing in cup black beans, and topping with tomatoes, paprika, salt, pepper.

Per serving: 240 calories, 28 g protein, 5 g fat, 20 g carbs, 4 g fiber

Check out these three cottage cheese bowls for inspiration:

Chocolate Peanut Butter Porridge

Sometimes you just have to have something sweet for breakfast and with this simple dish you can have your protein and the taste you crave, Rsser says. Mix together cup oats cooked, 2 tablespoon natural peanut butter, 1 teaspoon dark cacao powder, and banana. Top with yogurt or your choice of milk.

Per serving: 363 calories, 16 g protein, 20 g fat, 52 g carbs, 4 g fiber

Minty Quark Shake

Never heard of quark? It's a German-style yogurt, similar to Greek yogurt, but with more protein and a texture like cheesecake. This thicker consistency makes it ideal for whipping up a decadent, creamy protein shake. And remember a protein shake doesn't always have to be sweet, Rsser adds. Her favorite concoction: cup Quark, c cucumber, a few mint leaves, a cup of milk, and a pinch of salt.

Per serving: 109 calories, 15 g protein, 3 g fat, 6 g carbs, 0 g fiber

Shashuka

This egg, onion, and tomato dish is a breakfast staple in Israel. In fact, the name literally means "breakfast," Rsser says. Simply cook a sauce of cup sliced onions, 1/2 sliced red bell pepper, 1 tomato, and teaspoon paprika. Place two cooked eggs on a slice of whole-grain bread and smother it in the sauce. Top with parsley leaves, chili flakes, salt, and pepper for more flavor.

Per serving: 237 calories, 17 g protein, 10 g fat, 21 g carbs, 4 g fiber

Crunchy Scrambled Eggs

Take your basic scrambled eggs to the next level by adding 2 tablespoon seeds (pumpkin, sunflower seeds, and/or flax), 4 chopped cherry tomatoes, and cup of arugula to two cooked eggs. This combo adds protein, fiber, flavor, and a satisfying crunch to an otherwise ordinary dish, Rsser says.

Per serving: 219 calories, 16 g protein, 16 g fat, 3 g carbs, 1 g fiber

Smoked Salmon Toast

Fish is an excellent breakfast food. Not only does it have a ton of protein, but the healthy omega-3 fats can help everything from your skin to your brain. Breakfast is all about simplicity, so Rsser recommends keeping things easy by putting 3 ounces of smoked salmon or trout on one slice of whole-grain toast. Optional toppings include cottage cheese, grated horseradish, dijon mustard, chopped parsley, chopped dill, chopped chives, lemons, or salt and pepper.

Per serving: 169 calories, 20 g protein, 5 g fat, 11 g carbs, 2 g fiber

Yogurt Parfait

Start your morning off right with a simple parfait made of 1 container of plain Greek yogurt, cup berries and cup muesli, suggests Sonja Kukuljian, Ph.D., R.D., group general manager nutrition at Freedom Foods . Muesli is a whole grain cereal often eaten uncooked. There are lots of variations, so pick one high in fiber and low in sugar; Kukuljian suggests one containing barley, since it's got both fiber and protein.

Per serving: 188 calories, 7 g protein, 8 g fat, 23 g carbs, 3 g fiber

Poached Eggs on Sourdough

Put a twist on standard eggs by poaching an egg in a little vinegar, Kukuljian says. Add a slice of whole-grain sourdough toast (a source of pre- and probiotics) and 1 teaspoon of olive oil, and you've got a healthy, filling meal.

Per serving: 173 calories, 9 g protein, 9 g fat, 15 g carbs, 2 g fiber

Vegan Protein Muffins

Protein has an important place in the vegan diet , and you can still get plenty of it without ever touching an animal product, says Rebecca Cafiero , a certified holistic health and integrative nutritionist and a TEDx Speaker. Her favorite plant-based breakfast is muffins made by cooking cup gluten-free oats in cup pea protein milk (like Ripple) and adding 1 teaspoon of coconut oil, 1 teaspoon of almond butter, 1 teaspoon flaxseed, cinnamon, and cup blueberries. Mix to muffin-batter consistency. You can eat it right then or scoop into muffin tins and bake at 350 degrees Fahrenheit for about 20 minutes for a portable breakfast.

Per serving: 263 calories, 9 g protein, 17 g fat, 21 g carbs, 5 g fiber

Vegan Smoothie

Protein smoothies are a tried-and-true healthy breakfast, but vegans may feel left out of the smoothie love as they don't do whey or egg proteins. No problem, Cafiero says, there are plenty of vegan-friendly protein powders. She likes to blend 1 scoop of brown rice and pea protein powder with 1 teaspoon coconut oil, 1 teaspoon flaxseed, 1 cup pea protein milk, a handful of spinach, cup blueberries, and stevia and cinnamon to taste. This provides a healthy serving of protein along with vital fats, vitamins, fiber, and micronutrients.

Per serving: 292 calories, 33 g protein, 12 g fat, 12 g carbs, 3 g fiber

Crustless Mini Quiches

You can't go wrong with eggs and veggies in the morning, and you can get both in these grab-and-go crustless quiches, says Jennifer Clemente, M.S., a board-certified nutritionist. Simply mix 6 eggs with any type of vegetables you likeshe likes to add cup chopped sweet potato , 1 asparagus spear, cup kale, and cup red onion are her favoritesadd seasonings like garlic, sea salt, parsley, and cilantro. Bake in the oven at 350 until you can insert a knife in them and it comes out clean. This makes 3 servings and are loaded with fiber, protein and an incredibly wide range of nutrients including vitamins A, C, E, K, B1, B2, B6, and B12, as well as folate and chromium, she says.

Per serving: 190 calories, 12 g protein, 9 g fat, 11 g carbs, 2 g fiber

Collagen Shake

In the world of protein powders, collagen deserves more love, Clemente says. Collagen powder is pure protein that's cheap, flavorless, and dissolves well in shakes. She likes to blend 2 scoops unflavored collagen powder with 1 cup plant milk, cup berries, 1 tablespoon chia seeds, and 1 tablespoon nut butter. The best part? Collagen is no ordinary proteinit may help give you plump glowing skin, reduce joint pain, strengthen nails, hair and teeth, and can improve intestinal conditions and digestion, she adds.

Per serving: 384 calories, 32 g protein, 18 g fat, 22 g carbs, 11 g fiber

Amped-Up Avocado Toast

Avocado toast is the trendiest breakfast food right now, and with good reason. It provides a healthy dose of fats and fiber. But it can be improved, says Alana Kessler , M.S., a certified dietitian nutritionist. Give yours a nutritional boost by putting one cooked egg and avocado on top of one slice of whole grain toast and sprinkling with one tablespoon of nutritional yeast. This adds filling protein and B vitamins.

Per serving: 270 calories, 15 g protein, 15 g fat, 20 g carbs, 8 g fiber

Protein Pancakes

Now you can still have your favorite breakfast dish and get your protein too with this recipe, courtesy of Charlie Seltzer , M.D., a doctor specializing in weight loss. Simply blend until smooth 1/2 cup each of egg whites, oatmeal, and 1% cottage cheese along with 1 teaspoon baking soda. Cook the batter like a pancake , approximately one minute each side or until browned. These pancakes may help lower your risk of cardiovascular disease and contain lots of protein for the amount of calories. Plus, he promises that the finished product doesn't taste like eggs or cottage cheese!

Per serving: 320 calories, 35 g protein, 5 g fat, 32 g carbs, 4 g fiber

Protein Breakfast Sandwich

When you hear "breakfast sandwich," you probably think egg McMuffins. Seltzer's sandwich recipe, however, packs in the protein and fiber for minimal calories without sacrificing taste. Start with one toasted high-fiber English muffin. Add an egg, a slice of cheese, and two slices of Canadian bacon or ham. Feel free to wrap it in wax paper if you're missing that fast-food feeling.

Per serving: 365 calories, 30 g protein, 18 g fat, 27 g carbs, 8 g fiber

Eggs-n-Greens

Leafy green vegetables are one of the best foods you can eat for your health, but most of us don't fancy them plain. So try them as a nest for eggs, as recommended by Brooke Alpert, R.D., author of The Diet Detox. Grab several large handfuls of greens (spinach, kale, mustard, etc.), and put in a hot pan. Stir until wilted, about one minute. Top with two eggs cooked to runny-yolked perfection. Add a little salt and pepper, and enjoy.

Per serving: 192 calories, 15 g protein, 8 g fat, 14 g carbs, 2 g fiber

Omelette

How are we this far down the list and have not even mentioned the classic omelette yet? Consider it fixed. Omelettes are a great way to combine eggs with flavorful veggies, meats, and cheeses for a protein-packed nutritious breakfast. "My favorite omelette is two eggs cooked with cup mushrooms, cup chopped onions, and one ounce feta cheese, topped with basil and tomatoes," says Elin stman, Ph.D., nutrition researcher and founder of Good Idea . "Eggs are a great source of protein, the different colored veggies are packed with polyphenols, and the cheese provides calcium and flavor."

Per serving: 215 calories, 16 g protein, 15 g fat, 5 g carbs, 1 g fiber

Tofu Scramble

Surprise: Scrambles don't have to be eggs. You can still get the flavor and protein by subbing cup tofu in for eggs, says Shahzadi Devje , R.D., a certified diabetes educator. Not only does tofu provide protein, but it's also a great source of calcium, magnesium, iron, and zinc, she says. All you do is mash firm tofu and stir in a mixture of sauted onion, garlic, and red bell pepper (or your veggies of choice). Then cook on the stove. She recommends serving your scramble with either sprouted grain bread, roti, or breakfast potatoes.

Per serving: 153 calories, 16 g protein, 8 g fat, 7 g carbs, 4 g fiber

Almond Butter Crackers

Want something simple, protein-packed, and filling that doesn't require any prep or cooking? Devje's favorite super-easy breakfast is 2 Wasa rye crackers spread with 2 tablespoon almond butter and sprinkled with one tablespoon each of seeds and dried fruit. Add a glass of soy milk and you have a serving of protein in less time than it takes you to look up a recipe.

Per serving: 357 calories, 12 g protein, 22 g fat, 35 g carbs, 7 g fiber

Vanilla Almond Chia Pudding

Chia seeds are packed with protein and fiber, but that's not what makes them specialfoodies love them for their ability to add a pudding-like texture to sweet treats. Try this recipe from LA-based dietitian, Danielle Judson : Combine 3 tablespoons chia seeds with 1 cup unsweetened almond milk (or any other plant-based milk of choice), 2 tablespoons almond butter, 1 teaspoon vanilla extract, and a dash of cinnamon in a mason jar. Stick the entire thing in the fridge overnight. In the morning, add a sprinkle of blueberries and almonds, and you've got breakfast pudding to go.

Per serving: 446 calories, 17 g protein, 35 g fat, 29 g carbs, 22 g fiber

Chocolate Pomegranate Overnight Oats

If even cooking oatmeal is beyond your abilities in the mornings (and you'll get no judgement from us!), overnight oats are the perfect solution. Try this nutrient-rich, protein-packed variety, courtesy of Lauren Harris-Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club . Combine cup oats, 1 cup unsweetened almond milk, 4 ounces plain Greek yogurt, 1 teaspoon chia seeds, 1 scoop chocolate whey protein powder, and a sprinkle of pomegranate seeds. "The balance of protein and fiber from the oats and fruit will delay digestion and help to keep your energy levels up much longer than a high-carb meal, plus the chia seeds absorb up to 10 times their weight in water to help keep you full," she says.

Per serving: 415 calories, 30 g protein, 15 g fat, 42 g carbs, 8 g fiber

Bread Pudding In a Mug

Bread pudding is the ultimate comfort food in the morning, but it doesn't have to be a calorie bomb. Indulge with this healthy version from Harris-Pincus. Mix one egg, 2 tablespoons vanilla whey protein powder, a packet of stevia, and 2 tablespoons milk. Fold in cup chopped apple and one slice of cubed whole-grain bread. Pour in a mug, and microwave for one minute. Top with cinnamon.

Per serving: 291 calories, 32 g protein, 8 g fat, 23 g carbs, 3 g fiber

Breakfast Wrap

Four ounces of smoked salmon on one paleo wrap with roasted vegetables, greens, and 1/4 avocado is the go-to breakfast for Elizabeth Trattner , chef and integrative medicine specialist. "This yummy wrap is high in healthy fats and fiber, which keeps you full longer and helps you lose weight and lower cholesterol," she says. The best part, however, is how customizable this is. Swap out the low-carb wrap for a whole-grain wrap, trade the salmon for chicken or eggs, and use any type of veggies you like.

Per serving: 327 calories, 29 g protein, 16 g fat, 22 g carbs, 15 g fiber

Hard-Boiled Eggs and Quinoa

Make a big batch over the weekend: Bring water to rolling boil on stove, place 6 eggs in pan, cover, and remove from heat. Let it sit for 12 minutes. Goodson suggests pairing 2 hard-boiled eggs with cup cooked quinoa, which is also high in protein, and berries.

Per serving: 237 calories, 15 g protein, 10 g fat, 20 g carbs, 3 g fiber

Breakfast Tacos

Tacos are an anytime food, as shown by this recipe for breakfast tacos, courtesy of Jerlyn Jones, M.S., R.D.N. Take one whole-grain wrap, add cup black beans, 2 scrambled eggs, lettuce, salsa, and 1/4 cup avocado. The beans and eggs provide protein, while the avocado provides healthy fats and the veggies bring the vitamins. Plus, it's perfectly portable.

Per serving: 476 calories, 22 g protein, 20 g fat, 47 g carbs, 14 g fiber

Crunchy Toast

Who doesn't love toast in the morning? But the regular butter-and-jam variety is little better than a doughnut when it comes to nutrition. Add protein and nutrients with Jones' toast. Start with one slice whole-grain bread, spread it with 1 tablespoon nut butter of your choice, and sprinkle with 1 tablespoon chia seeds. This combo provides protein along with a hefty dose of fiber and fats.

Per serving: 237 calories, 10 g protein, 14 g fat, 21 g carbs, 10 g fiber

Protein Mocha

Good news for coffee lovers: Upping your protein at breakfast can be as simple as adding a serving of protein powder to your large coffee. This genius trick comes from Adrienne Daly , a nutrition coach based in Houston,. Her favorite is to get a grande sized Cold Brew from Starbucks and a serving of chocolate protein powder to make it a mocha.

Per serving: 113 calories, 20 g protein, 1 g fat, 4 g carbs, 0 g fiber

Turkey and Salsa

Just because it's a dinner food doesn't mean you can't eat it for breakfast. In fact, last night's leftovers can make some of the most nutritious breakfasts, Daly says. Meat and vegetables, dinnertime staples, can easily be reheated and enjoyed. Her go-to is 6 ounces cooked 93% lean ground turkey topped with a little salsa for extra flavor.

Per serving: 192 calories, 24 g protein, 10 g fat, 0 g carbs, 0 g fiber

Turmeric Eggs

Scrambled eggs turn into a whole new meal by adjusting the spices and other add-ins. Scramble two eggs, add c shredded cheese and include superfood spices like turmeric, cayenne, and cumin, says Josh Axe , certified nutritionist, author of Eat Dirt, and co-founder of Ancient Nutrition. It's a simple way to add more nutrition to your protein. "If youve never incorporated benefit-rich turmeric into your morning meals, prepare for a life-changing experience," he says. "This powerful herb has shown to help regulate cholesterol and manage blood sugar."

Per serving: 240 calories, 18 g protein, 18 g fat, 0 g carbs, 0 g fiber

Mediterranean Muffins

Eggs, canned salmon, and feta are the only ingredients in the Mediterranean breakfast muffins that Rima Kleiner, M.S., R.D., author of Dish on Fish , makes. They may be simplesimply combine 2 eggs, 2 ounces salmon, and cup feta and bake in muffin tins (set your oven to 350 degrees) for about to 20 to 25 minutesbut there's nothing basic about their nutrition. They pack plenty of protein and healthy fats, all in a portable, tasty package. Make a large batch and freeze extras to be microwaved on busy mornings.

Per serving: 300 calories, 27 g protein, 22 g fat, 2 g carbs, 0 g fiber

Vegan Hummus Toast

If you're into savory breakfast, this hummus toast from Minimalist Baker will satisfy your craving and fill you up. Toast 2 slices of sprouted wheat bread, then top with 1/4 cup hummus, 1 tbsp hemp seeds, and 1 tbsp roasted, unsalted sunflower seeds for an added protein boost.

Per serving: TK calories, 16 g protein, TK g fat, TK g carbs, TK g fiber