46g Protein High-Protein Breakfast Toast That Fuels Your Morning

Let me tell you about my absolute favorite way to start the day – this high-protein breakfast toast that keeps me full straight through lunch. I used to skip breakfast until I realized how much better I felt with a protein-packed meal in the morning. This combo of steak, eggs, and avocado on crispy sourdough? Total game changer.

The best part is how ridiculously easy it is to throw together. In about the time it takes to brew coffee, you’ve got a restaurant-worthy breakfast packed with nearly 50g of protein. I make this at least twice a week – sometimes with leftover steak from dinner, sometimes with whatever protein I’ve got handy. It’s become my go-to when I need serious fuel for busy mornings.

Why You’ll Love This High-Protein Breakfast Toast

This isn’t just another piece of toast – it’s a power-packed breakfast that actually keeps you satisfied. Here’s why I’m obsessed:

• Morning rocket fuel: With 46g of protein per serving, this toast kicks hunger to the curb until lunchtime (no more 10am snack attacks).
• Crazy fast: 20 minutes tops if you’re using leftover steak – faster than waiting in line at a cafe.
• Perfect protein balance: The steak gives you iron, eggs bring choline, and avocado adds healthy fats – a complete breakfast trifecta.
• Endless variations: Swap in whatever protein you’ve got – I’ve used everything from salmon to turkey bacon when steak wasn’t handy.
• Restaurant-worthy at home: That golden sourdough crunch with creamy avocado and perfectly cooked steak? Way better than anything you’d order out.

Seriously – one bite of this and you’ll never look at boring cereal the same way again.

Ingredients for High-Protein Breakfast Toast

Here’s everything you’ll need to make this protein powerhouse – I promise it’s all simple stuff you might already have:

• 2 slices sourdough or artisan bread – That thick-cut bakery loaf works best for holding all the toppings
• 1 ripe avocado – Look for one that yields slightly when pressed (not rock hard!)
• 2 large eggs – The bigger, the better for that protein punch
• 6–8 oz steak – Sirloin, ribeye or strip steak – whatever’s on sale works!
• 1 tbsp butter – For those creamy scrambled eggs
• 1 tsp olive oil – Just enough to get that steak nicely seared
• 1 tbsp milk or heavy cream (optional) – My secret for extra fluffy eggs
• 1 tbsp chopped chives – That fresh pop of color and flavor
• Salt & pepper – Kosher salt and freshly cracked black pepper make all the difference
• Red pepper flakes & flaky salt (optional) – For that perfect finishing touch

See? Nothing fancy – just good, real ingredients that come together in the most delicious way.

How to Make High-Protein Breakfast Toast

Alright, let’s break this down step by step – I promise it’s easier than it looks! The key is getting everything ready at the same time, so follow along and you’ll have perfect breakfast toast in no time.

Cooking the Steak

First things first – if you’re not using leftover steak (which is totally fine, by the way!), let’s cook that beauty up. Pat your steak dry with paper towels – this helps get that gorgeous sear. Season both sides generously with salt and pepper. Heat a teaspoon of olive oil in your skillet over medium-high heat until it shimmers. Now carefully lay that steak in there! For a medium-rare 1-inch thick steak, you’ll want about 3-4 minutes per side. Don’t poke at it – just let it develop that beautiful crust. When it’s done, transfer to a cutting board and let it rest for 5 minutes – this keeps all those delicious juices inside when you slice it.

Preparing the Scrambled Eggs

While your steak rests, let’s tackle those eggs. Here’s my secret for the creamiest scrambled eggs: low and slow. Whisk your eggs with a pinch of salt (and that tablespoon of milk or cream if you’re feeling fancy). Melt your butter in a nonstick pan over medium-low heat – we’re talking like a 3 out of 10 on your burner. Pour in the eggs and start stirring gently with a rubber spatula. Keep the heat low and keep moving those eggs around until they form soft, creamy curds – about 2-3 minutes. They’ll keep cooking a bit after you take them off the heat, so pull them when they’re still slightly wet.

Assembling the Toast

While everything cooks, toast your bread until golden and crisp – nobody likes soggy toast! Spread that mashed avocado evenly over both slices (season it with salt and pepper first if you haven’t already). Now the fun part: pile the scrambled eggs onto one toast and arrange those beautiful steak slices on the other. Sprinkle with chives, a crack of black pepper, and if you’re like me, a pinch of red pepper flakes for some heat. A final sprinkle of flaky salt takes it over the top. Now dig in – you’ve earned this protein-packed masterpiece!

Tips for Perfect High-Protein Breakfast Toast

Over the years, I’ve picked up a few tricks to make this breakfast toast absolutely foolproof. Here are my favorites that’ll take your toast from good to wow:

• Egg texture matters: Pull the eggs off the heat when they’re still slightly wet – they’ll finish cooking from residual heat. If you like them creamier, add that splash of milk or cream while whisking.
• Flaky salt is magic: A pinch of Maldon or other flaky salt at the end makes all the flavors pop. Regular salt works, but the texture contrast is everything.
• Reheat steak gently: If using leftovers, warm steak slices in a dry skillet for just 30 seconds per side – any longer and they’ll toughen up.
• Avocado trick: Mash it straight on the toast if you’re feeling lazy (I do this at least half the time). Just sprinkle with salt after spreading.
• Bread backup: If your sourdough starts going stale, toast it twice – once on a lighter setting to dry it out, then again to crisp it up perfectly.

Trust me – once you try these little tweaks, you’ll never go back to basic breakfasts again!

Variations for High-Protein Breakfast Toast

One of my favorite things about this recipe is how easily you can mix it up! Here are my go-to swaps when I want something different:

• Turkey bacon or chicken: Perfect when I want something lighter but still packed with protein.
• Smoked salmon: Gives that fancy brunch vibe – just skip the eggs and pile it on with avocado.
• Plant-based protein: Tofu scramble works beautifully, or try tempeh bacon for crunch.
• Breakfast sausage: When I’m craving something hearty, crumbled sausage makes an amazing topping.
• Leftover rotisserie chicken: Shredded chicken with everything bagel seasoning? Yes please!

The possibilities are endless – just keep that protein-packed spirit and you can’t go wrong!

Serving Suggestions

This toast is plenty satisfying on its own, but if you’re feeling fancy, try pairing it with a simple arugula salad or fresh berries for a complete meal. And don’t forget the hot sauce – my personal favorite is a few dashes of Cholula for that perfect tangy kick!

Storage and Reheating

Here’s the deal – this toast is always best fresh, but if you must store leftovers (we’ve all been there), keep everything separate. The avocado toast alone turns sad and soggy overnight. Store steak slices and eggs in airtight containers in the fridge for up to 2 days. When reheating, warm the steak gently in a dry skillet for just 30 seconds per side – any longer and it’ll turn tough. The eggs? Honestly, they’re better cold than microwaved into rubber! Pro tip: Toast fresh bread when you’re ready to assemble again.

Nutritional Information

Okay, let’s talk numbers – but remember, these are estimates that can change depending on your exact ingredients (especially the size of that steak and avocado!). Here’s the breakdown per serving:

• Calories: 720 (but trust me, these are the good kind!)
• Protein: 46g – that’s nearly a day’s worth for some people!
• Fat: 45g (15g saturated, 25g unsaturated)
• Carbs: 35g with 8g fiber – not bad for such a hearty meal
• Sodium: 800mg (mostly from seasoning – feel free to adjust)
• Sugar: Just 2g naturally occurring
• Cholesterol: 420mg (the eggs and steak teaming up)

Now, I’m no nutritionist, but I do know that this combo keeps me full and focused all morning. If you’re watching certain numbers, you can easily tweak it – smaller steak portion, egg whites only, or less avocado. But personally? I say enjoy every delicious, protein-packed bite!

FAQ About High-Protein Breakfast Toast

I get questions about this recipe all the time – here are the ones that pop up most often with my tried-and-true answers:

Can I use chicken instead of steak?
Absolutely! Leftover rotisserie chicken or even grilled chicken breasts work great. Just slice it thin so it layers nicely on the toast. The key is making sure whatever protein you use is well-seasoned – chicken loves a sprinkle of smoked paprika or garlic powder.

How do I make this dairy-free?
Easy peasy! Swap the butter for olive oil when scrambling your eggs, and skip the milk/cream (they’ll still taste amazing). For extra richness, mash a teaspoon of nutritional yeast into your avocado – gives it a slightly cheesy flavor without any dairy.

What if I don’t have sourdough bread?
No worries! Any sturdy bread will do – I’ve made this with whole grain, rye, even gluten-free bread in a pinch. Just toast it extra crispy so it holds up to all those yummy toppings. My second favorite is a thick-cut multigrain – the nuttiness pairs perfectly with the steak.

Can I prep parts ahead?
You bet! Cook the steak and slice it the night before (just don’t assemble until morning). The avocado is trickier – if you must prep it ahead, leave the pit in and press plastic wrap directly on the surface to prevent browning. Honestly though, mashing it fresh takes 30 seconds and tastes way better.

Is this too heavy for breakfast?
Not if you’re active! The protein-fat combo gives steady energy without a sugar crash. If you’re concerned, try a smaller portion or swap half the avocado for sliced tomato. But most people (myself included) find this keeps them satisfied straight through lunch – no mid-morning hunger pangs!

Print