Sophia Mitchell
Eating a protein-rich breakfast can help you feel full for longer, maintain muscle mass, and achieve your desired weight. While oatmeal is a great source of fibre and carbs, it's not the best source of protein. Luckily, there are many ways to boost the protein content of your breakfast. For example, you can add nuts, seeds, eggs, yogurt, protein powder, tofu, cottage cheese, peanut butter, or cheese to your morning meal. If you're looking for a quick and easy way to add protein to your breakfast, consider including some whole foods, such as hemp seeds, cottage cheese, Greek yogurt, or eggs.
| Characteristics | Values |
|---|---|
| Number of grams of protein recommended for breakfast | 20g |
| Foods that can add more protein to your breakfast | Hemp seeds, cottage cheese, Greek-style/strained yogurt, eggs, nuts, seeds, tofu, cheese, peanut butter, milk powder, legumes, almonds |
| Number of grams of protein in one large egg | 6g |
| Number of grams of protein in one tablespoon of chia seeds | 2g |
| Number of grams of protein in one tablespoon of hemp seeds | 4g |
| Number of grams of protein in one tablespoon of flax seeds | 1.5g |
| Number of grams of protein in one tablespoon of sunflower seeds | 2g |
| Number of grams of protein in two tablespoons of nut butter | 8g |
| Number of grams of protein in one ounce of cheese | 7g |
| Number of grams of protein in one serving of protein powder | 10-30g |
| Number of grams of protein in two tablespoons of milk powder | 4g |
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What You'll Learn
Add eggs to oatmeal
Adding eggs to oatmeal is a great way to increase your protein intake at breakfast. Eggs are a complete source of protein, offering all the essential amino acids, and they also provide many other nutrients.
To make oatmeal with eggs, start by whisking two eggs in a bowl for about 15 seconds. Then, add rolled oats, cinnamon, a pinch of salt, vanilla extract, maple syrup, and milk of your choice to a small saucepan. You can use any type of milk, but cow's milk or soy milk will add extra protein. Stir everything together and turn the heat to medium-high. Once the liquid starts to boil, lower the heat and slowly pour in the whisked eggs while continuously stirring. The oatmeal is done when it has thickened and most of the liquid has been absorbed, which should take about five minutes. The eggs will be cooked and create a fluffy, soft-scrambled texture.
You can also make oatmeal with eggs in the microwave. In a large microwave-safe bowl, mix together rolled oats, milk, an egg, a pinch of salt, and any spices or mix-ins you like. Microwave on medium power in four 30-second bursts, stirring after each burst to prevent curdling. The oatmeal is done when it transforms from runny to thick and creamy.
If you prefer, you can also simply crack a fried or poached egg on top of your cooked oatmeal. This way, you can enjoy the flavours and textures separately, and it's a great option if you want to avoid any risk of undercooked eggs.
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Try Greek yoghurt
Greek yoghurt is a breakfast staple for many people due to its versatility, delicious taste, and high protein content. It is a great option for those who want to add extra protein to their breakfast without using protein powder. Greek yoghurt is thicker and creamier than regular yoghurt, making it a satisfying and indulgent option that can be enjoyed sweet or savoury.
One of the easiest ways to incorporate Greek yoghurt into your breakfast is to make a yogurt bowl. You can start with a base of Greek yoghurt and top it with a variety of ingredients such as fresh or frozen berries, bananas, nuts, seeds, and a drizzle of honey. This combination provides a balance of protein, fibre, healthy fats, and antioxidants, creating a nutritionally complete meal. For a more savoury option, you can add ingredients such as Persian cucumbers, grape tomatoes, Kalamata olives, olive oil, oregano, salt, and pepper to your Greek yoghurt bowl.
Greek yoghurt can also be used as a substitute for mayonnaise or sour cream in traditional recipes, adding a punch of protein to your breakfast. For example, you can use Greek yoghurt in a healthy cucumber salad or homemade pimento cheese recipe. Additionally, Greek yoghurt is an excellent base for making breakfast smoothies, providing a creamy texture and a boost of protein. You can experiment with different ingredients in your smoothies, such as fruits, vegetables, and superfoods, to create a nourishing and tasty breakfast option.
If you're looking for a make-ahead breakfast option, Greek yoghurt overnight oats are a great choice. Simply mix Greek yoghurt, oats, milk, flaxseed, cinnamon, and your choice of toppings, such as chopped apple or berries, in a jar or container and refrigerate overnight. This results in a creamy, protein-packed breakfast that is perfect for busy mornings when you need something quick and satisfying. Greek yoghurt is a versatile and nutritious addition to your breakfast, offering numerous ways to increase your protein intake while enjoying a delicious and balanced meal.
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Eat cottage cheese
Eating cottage cheese is a great way to add extra protein to your breakfast. It's a versatile ingredient that can be used in both sweet and savoury dishes. For example, you could try making a cottage cheese breakfast bowl with fresh veggies, bacon or sausage, and a jammy egg. You could also add avocado, cherry tomatoes, bell pepper, and a sprinkle of everything bagel seasoning and chives. If you prefer sweeter breakfasts, you could make a bowl with apples, cinnamon, and walnuts, or try cottage cheese with uncooked oats, jam, and peanut butter. You can also use cottage cheese in cooked breakfasts, such as scrambled eggs, casseroles, and pancakes.
Cottage cheese is an excellent source of inexpensive protein. It's also a very versatile ingredient that can be used in a variety of dishes. You can make sweet or savoury cottage cheese breakfast bowls, depending on your preferences and what you have in your kitchen. For example, you could add fruit such as apples, berries, or bananas to your cottage cheese bowl, or go for a more savoury option with veggies, bacon, and eggs.
Cottage cheese is also a great option for meal prep. Prepared cottage cheese breakfast bowls will last for about four days in the refrigerator, so you can make a few at a time and have a quick, protein-packed breakfast ready to go during the week. You can also assemble the ingredients for a cottage cheese casserole the night before and bake it in the morning, or make a frittata with cottage cheese and green chiles the day before and reheat it for an early morning breakfast.
In addition to being a good source of protein, cottage cheese also has a creamy texture that can make your breakfast feel more indulgent. It's described as being similar to yoghurt, but without the acidity, so it tastes creamier. This makes it a great base for a breakfast bowl, as it pairs well with many different flavours. You can also whip it in a blender or food processor to give it a lighter, airier texture.
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Sprinkle hemp seeds on your breakfast
Hemp seeds are an excellent source of protein and can be easily incorporated into your breakfast. Hemp seed hearts are the edible interior of hemp seeds, and they provide a complete protein, offering all the essential amino acids. They have a mild nutty flavour and can be sprinkled on a variety of breakfast dishes.
One simple way to include hemp seeds in your morning meal is to add them to your oatmeal or porridge. They provide a nice crunch and go well with other toppings like cinnamon, nutmeg, or berries. You can also use nut milk or coconut milk to complement the hemp seeds.
If you're a fan of smoothies, you can blend hemp seeds into your favourite smoothie recipe. They add a boost of protein and go well with other ingredients like frozen acai berries and fruits. You can even add hemp seed milk to create a high-protein, nutrient-rich cocktail.
For a savoury option, sprinkle hemp seeds on top of your salad or avocado toast. They add texture and flavour while increasing the protein content of your breakfast. You can also try making a high-protein vegan granola by tossing hemp seeds with oats, parsley, nutritional yeast, and lemon zest. This granola can be enjoyed with plant-based milk or sprinkled on top of yoghurt.
Hemp seeds are a versatile and nutritious addition to your breakfast, providing a good balance of fat, protein, and fibre. They can be easily incorporated into a variety of dishes to increase your protein intake and keep you feeling satisfied and energised throughout the morning.
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Mix in some nuts
Nuts are a great way to add extra protein to your breakfast. They are rich in healthy fats, fibre, and antioxidants, and contain important vitamins and minerals such as folate, calcium, iron, and selenium.
There are numerous ways to incorporate nuts into your breakfast routine. For a quick option, you can simply eat a handful of nuts alongside your morning boiled eggs, or with cheese and dried meat. You can also add nuts to your oatmeal or cereal. To do this, you can either stir them into your oatmeal while it cooks on the stove, or sprinkle them on top of your oatmeal or cereal.
If you're looking for a more creative option, try making a yogurt parfait with layers of yogurt, nuts, and fruit. Alternatively, you can add nuts to your yogurt and granola bowl, or sprinkle them on top of a slice of toast.
For those with a sweet tooth, nuts can be incorporated into baked goods such as banana nut muffins or almond flour pancakes.
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Frequently asked questions
You can add a variety of protein-rich foods to your oatmeal to increase your protein intake. This includes eggs, nuts, seeds, Greek yogurt, cottage cheese, tofu, peanut butter, protein powder, and non-fat milk powder.
If you're looking for a high-protein breakfast, consider having eggs. One large egg contains about 6 grams of protein, so having two eggs for breakfast can add about 12 grams of protein to your meal. Other high-protein breakfast options include cottage cheese, Greek yogurt, and hemp seeds.
The amount of protein you should aim for at breakfast can vary depending on individual factors such as sex, age, and activity level. However, a good rule of thumb is to aim for around 20 grams of protein at breakfast.
Adding extra protein to your breakfast can help increase the satiety of your meal, making you feel fuller for longer. It may also help with weight loss, muscle growth, and improving your overall health.
Yes, you can also try adding legumes to your breakfast. Additionally, if you're having a meal with multiple courses, try eating the protein source first to increase the production of peptide YY (PYY), a gut hormone that makes you feel full.
