Jackson Reed
Breakfast is the first source of energy for the day, and adding protein to your morning meal can help increase satiety and supply lasting energy. There are many ways to increase your protein intake at breakfast without using protein powder. For example, you can add high-protein foods such as eggs, cottage cheese, Greek yogurt, nuts, seeds, or nut butter to your morning meal. Smoothies, pancakes, and oatmeal are also great ways to incorporate protein-rich ingredients.
How to get more protein for breakfast
| Characteristics | Values |
|---|---|
| High-protein foods | Eggs, cottage cheese, Greek yogurt, hemp seeds, meat, milk, almonds, pumpkin seeds, legumes, quinoa, tofu, beans, cheese, nut butter, hummus, fish, smoked salmon, peanut butter, chia seeds, walnuts, cheddar cheese, Swiss cheese, feta cheese, black beans, chicken breast, edamame, soybeans |
| High-protein breakfast ideas | Frittata, omelet, open-face sandwich, whole-wheat waffle, toast, breakfast pizza, smoothie bowls, black bean burritos, tofu scrambles, pancakes, overnight oats, waffles, cereal, oatmeal, whole-grain toast, hummus toast, frozen protein waffles, boxed mix, high-protein muffins, high-protein pancakes |
| Benefits of high-protein breakfast | Helps lose weight, increase feelings of fullness, balance blood sugar, sustain energy, improve metabolic health, increase muscle growth, improve body composition, reduce blood sugar spikes and crashes, improve immune system, build and repair tissues, create energy, create enzymes and hormones |
| High-protein milk | Dairy milks, plant-based options, low-fat milk, unsweetened soy milk |
| High-protein cereals | Whole-grain cereals, oatmeal |
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What You'll Learn
- Greek yoghurt, cottage cheese, hemp seeds, and eggs are all high-protein foods
- High-protein breakfast ideas include a Greek yoghurt parfait, smoothie, or smoked salmon bagel
- Boost the protein content of your breakfast by adding Greek yoghurt, whey protein, or nuts to your oatmeal
- For a high-protein breakfast, try scrambled eggs with black beans, or a tofu scramble with vegetables
- If you're short on time, a simple high-protein breakfast option is cereal with high-protein milk and toppings such as nuts or seeds
Greek yoghurt, cottage cheese, hemp seeds, and eggs are all high-protein foods
Greek yoghurt, cottage cheese, hemp seeds, and eggs are all great sources of protein that can be incorporated into a variety of breakfast dishes.
Greek yoghurt, for instance, is a versatile ingredient that can be used in both sweet and savoury dishes. It can be included in fruit dips, cheesecake-inspired recipes, chocolate Greek yoghurt bowls, and even savoury dressings and dips, such as a Greek yoghurt Caesar dressing. Greek yoghurt is also a great addition to overnight oats, providing a good amount of protein to your breakfast.
Cottage cheese is another excellent source of protein that can be enjoyed in a variety of ways. It can be spread on toast, stirred into oatmeal, or blended into smoothies or pancake batter. Cottage cheese is also a great addition to scrambled eggs, providing a delicious, high-protein breakfast sandwich filling.
Hemp seeds are a fantastic plant-based source of protein. They can be incorporated into breakfast by sprinkling them on top of pancakes, adding them to granola or porridge, or including them in a fruit smoothie. Hemp seeds can also be used to make a high-protein trail mix or added to baked goods like chocolate hemp pancakes or protein loaves.
Lastly, eggs are a well-known source of protein and can be prepared in a variety of ways for breakfast. You can make omelettes, frittatas, casseroles, or egg bakes with your favourite ingredients. Eggs can also be scrambled and paired with cottage cheese or other ingredients for a hearty breakfast.
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High-protein breakfast ideas include a Greek yoghurt parfait, smoothie, or smoked salmon bagel
Greek yoghurt is a great source of protein and can be used in many breakfast recipes. For example, a Greek yoghurt parfait or bowl can be made with granola, fresh or dried fruit, honey, and even chocolate and peanut butter. Greek yoghurt is also a common ingredient in smoothies, which can be a great way to get more protein in the morning.
To make a high-protein smoothie, blend Greek yoghurt with fruit, nut butter, and ice cubes or water for a frosty texture. You can also add ground flaxseed for omega-3s. For a vegan option, use plant-based milk and protein powder.
Another high-protein breakfast idea is a smoked salmon bagel. This can be made by spreading dill cream cheese on a bagel, then topping it with scrambled eggs, smoked salmon, and vegetables like asparagus, cucumber, or avocado.
- Hemp seeds, cottage cheese, or eggs
- Chia pudding
- Peanut butter with overnight oats
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Boost the protein content of your breakfast by adding Greek yoghurt, whey protein, or nuts to your oatmeal
Oatmeal is a nutritious and versatile breakfast option that can be easily adapted to boost its protein content. One way to do this is by adding Greek yoghurt, which provides 19.9g of protein per 7-ounce container. Greek yoghurt can be added to overnight oats or simply mixed into cooked oatmeal.
Another way to increase the protein content of oatmeal is to use milk instead of water when preparing it. This simple swap can add around 8g of protein per cup of milk.
Whey protein is another great option for boosting the protein content of oatmeal. Two scoops of whey protein powder can provide 26g of protein. It blends well into oatmeal and can be flavoured or unflavoured, depending on your preference.
Finally, nuts and seeds are an excellent way to add protein, fibre, and healthy fats to your oatmeal. Almonds and pistachios have the highest protein content of any nut, with 6g of protein per ounce. Other options include pumpkin seeds, hemp seeds, and chia seeds, which can be mixed into oatmeal or enjoyed on the side.
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For a high-protein breakfast, try scrambled eggs with black beans, or a tofu scramble with vegetables
For a high-protein breakfast, you could try scrambled eggs with black beans, or a tofu scramble with vegetables.
Scrambled Eggs with Black Beans
This Mexican-inspired dish is a great way to start your morning with a hearty breakfast that includes plenty of protein and healthy fats. To make this meal for one (or a light breakfast for two), sauté some finely chopped red onion in extra virgin olive oil in a non-stick pan. Add your eggs and scramble them until they are almost cooked, then stir in your black beans and cook until they are heated through. Transfer to a plate and add toppings such as salsa, avocado, and fresh herbs like cilantro or parsley. This dish can be served with sides such as Mexican-style toppings, guacamole, Greek yogurt, or fresh fruit.
Tofu Scramble with Vegetables
This vegan alternative to scrambled eggs is packed with protein and tons of veggies for lots of fiber. It only takes about 15 minutes to make and is perfect for meal prep. To make this scramble, heat up a large pan to medium heat. On one side of the pan, spread out some shredded hash browns, and on the other side, add your choice of vegetables. Some good options include mushrooms, broccoli, onions, bell peppers, and garlic. Sprinkle with salt and let cook for about four minutes, then push the veggies and hash browns to one side of the pan. On the empty side, crumble some medium-firm, firm, or extra-firm tofu into small pieces and add spices such as turmeric, nutritional yeast, garlic powder, ground cumin, chili powder, and red pepper flakes. You can also add a neutral-flavored fat like vegan cashew sour cream or vegan mayo to replicate the creaminess of scrambled eggs. Stir everything together and cook for another minute or two, then add in some spinach, lemon juice, and salsa and cook until the spinach is wilted. Add salt and pepper to taste and enjoy! This scramble can be served with breakfast potatoes, toast, or vegan sausage patties or bacon for even more protein.
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If you're short on time, a simple high-protein breakfast option is cereal with high-protein milk and toppings such as nuts or seeds
Cereal is a quick and easy breakfast option, and you can increase its protein content by using a high-protein milk. For example, you could use a dairy or plant-based milk with 12 to 13 grams of protein per serving. You could also add some chopped nuts or seeds, which will increase the protein content further and provide healthy fats and fibre.
Greek yoghurt is another great option to add to your cereal, as it is high in protein and calcium. It also has a thick, creamy texture and tangy flavour, making it a delicious addition to your breakfast. You can also add fruit to your cereal for extra flavour and variety, and to increase the nutritional value of your meal.
If you're looking for a quick breakfast option that doesn't require any cooking, overnight oats are a great choice. You can make them by mixing equal parts oatmeal with milk and leaving them in the fridge overnight. In the morning, you can add toppings such as nuts, seeds, or nut butter for extra protein and healthy fats.
By choosing a simple breakfast option like cereal and milk and adding high-protein toppings, you can easily increase your protein intake at breakfast time, even when you're short on time.
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Frequently asked questions
There are many ways to add protein to your breakfast. You can add protein powder to your morning smoothie or oatmeal, or you can use Greek yoghurt, which has 19.9g of protein per 7-oz container. You can also add cottage cheese, which has 11.8g of protein per 4-oz serving, or eggs, which have 6.3g of protein per egg.
High-protein breakfast foods include smoked salmon, which has 16g of protein per 3-ounce serving, eggs, Greek yoghurt, cottage cheese, and tofu.
You can make a tofu scramble, a smoothie with Greek yoghurt, or a frittata with eggs and vegetables. You can also make oatmeal with Greek yoghurt, nuts, and seeds, or a breakfast pizza with eggs, cherry tomatoes, mozzarella or goat cheese, and spinach.
According to Kaytee Hadley, a Virginia-based functional dietitian, you should aim for 20 to 30 grams of protein at breakfast. However, the Recommended Dietary Allowance (RDA) is around 46 to 56 grams of protein per day for most adults, so your protein intake may vary depending on your individual needs.
Eating more protein for breakfast can help you stay full and satisfied for longer, which may help you eat less throughout the day. It can also help manage blood sugar spikes and crashes, which affect energy levels, and provide your body with essential amino acids.
