For a highprotein brunch at Waking Daisy, build your plate around eggs plus one more protein. Our top picks are the Wagyu Steak & Eggs, Shrimp & Grits, Korean Breakfast Bowl and any omelette loaded with meat. Add an extra egg, bacon or chicken to almost anything, and choose quinoa or greens if you want fewer carbs.
Brunch has a reputation for being all pancakes and mimosas. We love those too. But more people now want a brunch that actually keeps them going, whether that’s after a morning workout, before a long afternoon, or just to avoid the 2 p.m. crash. Protein is the easiest way to get there.
This guide explains how much protein a meal really needs, which dishes on our current menu deliver the most, and the simple swaps that turn almost any plate into a high protein one.
The International Society of Sports Nutrition (ISSN) recommends 20 to 40 grams of high quality protein per meal, spread every 3 to 4 hours, to best support muscle repair and growth. For most people, a brunch in that range is a solid target.
A useful reference point: one large egg has about 6 grams of protein. So two eggs alone get you to roughly 12 grams. That’s a good start, but not the full 20 to 40.
Protein digests more slowly than sugar and refined carbs, so it helps steady your energy. In a study reported by Harvard Health, adults who had a breakfast with 28 grams of protein had lower blood sugar and less appetite later in the day than those who had about 12 grams. The researchers noted that more protein may mean a longer lasting effect.
In plain terms: a brunch with protein at its center is less likely to leave you hungry by mid afternoon.
High protein doesn’t have to mean no carbs. After exercise, the ISSN says pairing carbs with protein helps refill your muscles’ energy stores. So potatoes, toast or a few bites of a Daisy Cake can absolutely have a place on your plate, especially on active days.
Here are the plates on our fall menu with the most protein, ranked by what’s on the plate. We don’t publish lab tested nutrition figures, so think of this as a guide rather than exact grams.
Dish | Main protein sources | Protein level | Good for |
Wagyu Steak & Eggs | 8 oz wagyu sirloin + 2 eggs | Very high | The biggest protein hit on the menu |
Steak & Egg Sando | Wagyu sirloin, egg, cheese | Very high | Protein packed lunch |
Shrimp & Grits | Cajun shrimp, sausage gravy, poached egg, cheddar grits | Very high | Seafood lovers |
Korean Breakfast Bowl | Tonkatsu glazed pork belly + sunny side eggs | High | Big flavor, rice for energy |
Farm to Fork Omelet | Eggs, ham, pork sausage, cheddar | High | Classic, meat heavy breakfast |
Chorizo Hash | Chorizo, over easy eggs, cheese | High | Spicy, hearty plate |
Early Bird Burrito | Scrambled eggs, cheese + bacon, chorizo or chicken tinga | High | Easy to eat, very filling |
Tuscan Chicken | Grilled chicken, prosciutto, cheese | High | Lunch that won’t weigh you down |
Bacon & Blue Cobb | Bacon, egg (add chicken to go higher) | Medium to high | Lighter plate with greens |
Joan’s Garden | Over easy eggs, cheese, lemon quinoa (add smoked salmon) | Medium (high with salmon) | Vegetarian leaning, add salmon to boost |
Rita’s Classic Combo | 2 eggs (add sausage, ham or bacon) | Medium | A simple base to build on |
Eggs are your best friend. The Classic Omelette lets you pick 3 ingredients, so choose cheese and vegetables and add an extra egg. Joan’s Garden combines eggs, cheese and lemon quinoa, a grain that adds a little extra protein. The Mediterranean Harvest Bowl gets plant protein from fried chickpeas and feta. Most vegetarian dishes can also be made vegan on request.
Thanksgiving falls on Thursday, November 26, 2026. Here’s how each day of the long weekend tends to feel, and how to make the most of it.
Day | What it’s like | Our tip |
|---|---|---|
Friday, Nov 27 (Black Friday) | Shoppers are out early and The Corners is buzzing | Come for an early breakfast before shopping, or a late brunch to recharge. We’re open until 7PM on Fridays. |
Saturday, Nov 28 | The classic family brunch day, and usually the busiest | Arrive close to opening (7:30AM) for the shortest wait. We’re also open until 7PM, so an early dinner works too. |
Sunday, Nov 29 | Goodbye brunch before everyone heads home | A relaxed send-off meal before the airport or the long drive back. |
Good to know: We open at 7:30AM every day. On Fridays and Saturdays we stay open until 7PM, so you can do brunch, lunch or an early dinner with the whole crew.
Swap potatoes for lemon herb quinoa. You can replace potatoes with our gluten free Lemon Herb Quinoa, which adds fiber and a bit of protein.
Pick greens over fries with sandwiches if you want a lighter plate that’s still protein heavy.
Share the sweet stuff. Order croissant beignets or a Table Cake for the table, and keep a protein dish as your main.
Turn a salad into a meal. The Bacon & Blue Cobb or Hot Honey Chipotle Crunch become a full high protein lunch with chicken added.
Brunch often replaces both breakfast and lunch. The ISSN recommends protein every 3 to 4 hours, so if you won’t eat again for a while, aim for the higher end of the 20 to 40 gram range. That’s where steak and eggs, shrimp and grits, or an omelette with an extra egg really earn their place.
Hollandaise and gravy are delicious, but they’re mostly fat, not protein. The eggs and ham in a Benedict do the protein work. If you’re watching calories, ask for the sauce on the side and enjoy it by the spoonful.
Some of your protein comes from places you might not count: the cheddar in our grits, the fontina and gruyère in our omelettes and sandwiches, the goat cheese in The Forager Omelet, the prosciutto in the Tuscan Chicken. Cheese forward dishes give you more than you’d expect.
A latte or cappuccino made with regular milk adds a small protein bonus compared with black coffee. Oat milk (+$1) tastes great but carries less protein than dairy milk. Our matcha latte and Cereal Milk Latte are milk based too.
Cocktails, mimosas and sweet lattes add sugar without adding protein. If you’re fueling up for a workout or a busy afternoon, try one of our zero alcohol options, like the Citrus Bloom Spritz or fresh squeezed orange juice, and save the mimosa flight for a slow Sunday.
Sharing brunch with friends? Start with Rose’s Deviled Eggs instead of only sweet starters. Everyone gets a protein kick before the mains arrive.
Most dishes can be made gluten free for +$2, and most vegetarian dishes can be made vegan or dairy free. Our potatoes and fries are cooked in beef tallow, so ask for vegetable oil if you prefer, or swap in quinoa. We don’t have a dedicated gluten free fryer, so tell us about any allergy before you order.
After a morning workout: Wagyu Steak & Eggs with crispy herb potatoes, plus a fresh squeezed orange juice. Lots of protein, plus carbs to refill your energy.
For all day energy on a busy day: Farm to Fork Omelet, swap potatoes for lemon herb quinoa, and a latte. Eggs, ham and sausage keep you full well into the afternoon.
Lighter but still filling: Bacon & Blue Cobb with grilled chicken added (+$5). Greens, egg, bacon and chicken without a heavy plate.
Something different: Korean Breakfast Bowl. Pork belly and two sunny side eggs over kimchi fried rice, big on protein and flavor.
Seafood lover: Shrimp & Grits, or Joan’s Garden with smoked salmon added (+$8).
Vegetarian: Classic Omelette with your three favorite cheeses and vegetables, an extra egg, and a Greek yogurt parfait on the side.
Grab and go: Morning Stack Sando (sausage, bacon jam, scrambled egg, cheddar) or the Early Bird Burrito with bacon or chicken tinga. Order online and pick it up from the Daisy To Go area.
Can’t decide? Our guide on what to order at Waking Daisy walks through favorites for every mood.
The Wagyu Steak & Eggs, with an 8 oz wagyu sirloin and two eggs. The Steak & Egg Sando and Shrimp & Grits are close behind
The ISSN recommends 20 to 40 grams of protein per meal for most active people. If brunch is your main meal of the day, aim toward the higher end.
Yes. Add a free range egg ($3), chicken to any bowl or salad (+$5), bacon or sausage on the side, or smoked salmon to Joan’s Garden (+$8).
Yes. Build a Classic Omelette with cheese and vegetables and add an extra egg, or try Joan’s Garden with eggs, cheese and quinoa. The Mediterranean Harvest Bowl gets protein from chickpeas and feta.
Most dishes can be made gluten free for +$2. Omelettes, steak and eggs, and bowls are easy places to start. Tell us about any allergy, since we don’t have a dedicated gluten free fryer.
Of course. Share a Daisy Cake or Table Cake for the table and pair it with a protein rich main. Balance beats skipping your favorites.
Yes, for parties of 2 to 14, except Saturday and Sunday from 9 a.m. to 1:30 p.m., when seating is first come, first served. Reserve a table or join the waitlist online.
Yes. See our events and catering options for groups, offices and celebrations.
A high protein brunch doesn’t mean giving up the fun part of brunch. Start with eggs, add a second protein like steak, shrimp, pork belly or chicken, and use the add ons to fill any gap. Then share something sweet for the table. Come see us at The Corners of Brookfield, book a table, or order online. Earn points on every visit with Daisy Rewards.
International Society of Sports Nutrition position stand: nutrient timing (2017)
Harvard Health: Extra protein at breakfast helps control hunger
