Many traditional breakfast options (toast, cereal, bagels, and pastries) are high in carbs and low in protein. It’s understandable to consume these foods, especially since carbohydrates give you a quick energy boost. However, carbohydrates are digested quickly, leaving you hungry again soon after.
There are several benefits to adding protein to breakfast, including increased satiety and satisfaction. Additionally, protein is necessary for good overall health. “Proteins make up most of our cells, organs and muscles. The amount of protein we store is constantly changing, so it’s best to spread out your protein intake throughout the day to meet your body’s needs,” says Patricia Kolesa, MS, RDN, founder of Dietitian Dish LLC. And that starts with eating protein-rich foods at breakfast.
We spoke with Kolesa and other nutrition experts to find out which protein-rich foods to eat more of and how to incorporate them into your morning meal.
Ali Redmond
Benefits of eating protein for breakfast
Provides sustainable energy
While carbs can give you a quick boost, protein sticks around. “Protein-rich foods take longer to be digested by our bodies, which means they will keep us feeling full longer than if we just had a piece of fruit for breakfast,” says Catherine Karnatz, MPH, RD, owner of Nutrition. Education DR.
Since eating protein at breakfast keeps you feeling full longer, “protein can also minimize snacking before lunch and prevent overeating later in the day,” adds Lilian Nwora, RD, CDCES, registered dietitian and certified specialist in diabetes care and education.
Helps manage blood sugar
Studies show that protein at breakfast helps manage blood sugar levels. “Eating protein at breakfast helps stabilize blood sugar levels and can prevent mid-morning crashes and brain fog,” says Nwora.
Better yet: the benefits are long-lasting. “Eating a high-protein breakfast has also been shown to reduce post-meal blood sugar after lunch and dinner,” adds Eliza Whitaker, MS, RDN, registered dietitian and medical nutrition consultant for Dietitian Insights. She also points out that minimizing blood sugar spikes after meals can reduce the risk of developing cardiovascular disease.
Improves heart health
People who prioritize protein at breakfast tend to have better heart health. Some protein sources provide healthy unsaturated fats, supporting healthy cholesterol levels. It is therefore important to choose protein foods wisely. Increasing protein at breakfast has been linked to lower blood pressure and increased HDL (good) cholesterol, says Sheri Gaw, RDN, CDCES, a registered dietitian and spokesperson for Dietitian Insights.
Builds and repairs muscles
Eating protein at breakfast and throughout the day helps prevent muscle loss and promotes lean body mass. “If you train early in the morning, eating a protein-rich breakfast can help fuel you and promote muscle growth and recovery,” says Karnatz.
Best High-Protein Foods to Eat for Breakfast
1. Greek yogurt
“Including a serving of Greek yogurt at breakfast is a surefire way to start your day with a generous dose of filling protein,” suggests Gaw. A 7-ounce serving of plain Greek yogurt adds 20 grams of protein to your morning meal.
Greek yogurt also provides probiotics. “Probiotics support a healthy gut microbiota, potentially boosting immunity and reducing systemic inflammation and chronic disease risk,” adds Gaw.
Check out our Berry Nut Perfect for inspiration. Or try these high-protein oatmeal with strawberries and peanut butter.
2. Cottage cheese
Cottage cheese has recently gained popularity on social media, thanks to its high protein content. One cup of cottage cheese offers about 25 grams of protein. “Cottage cheese is a great choice because it’s packed with other essential vitamins and minerals like potassium, calcium, and vitamin B12,” says Kolesa.
Cottage cheese is versatile and can be enjoyed savory or sweet. “Add savory flavor to scrambled eggs, spread them on whole-grain toast, or enjoy them in a fruit bowl,” suggests Kolesa. We especially love our cottage cheese snack jar.
3 eggs
Eggs are a complete source of protein, providing all 9 essential amino acids that your body cannot make on its own. In total, there are 6 grams of protein per egg. “Eggs are a versatile and relatively cost-effective way to add more protein to breakfast,” says Nwora. She suggests our Roasted Tomato Shakshuka or an omelette for a low-fat, high-protein breakfast.
4. Tofu
Tofu may not be the first thing that comes to mind when considering breakfast foods, but it’s a versatile ingredient that can easily be incorporated into any recipe.
Half a cup (about 126 grams) of tofu contains 22 grams of protein and less than 2 grams of saturated fat. “It’s a lean, high-protein option to start the day, as an alternative to traditional eggs and dairy,” says Whitaker. Plus, you get unsaturated fats to support your heart and plant-based probiotics for gut health, she adds. Studies show that plant compounds found in tofu, called isoflavones, are responsible for its many health benefits.8
She suggests making a tofu scramble breakfast burrito, this tofu and veggie scramble, or blending silken tofu into smoothies instead of milk or yogurt.
5. Salmon
Salmon is an excellent source of protein, with 17 grams per 3-ounce serving. It’s also rich in omega-3 fatty acids, vitamin D, and other nutrients that support overall health. Omega-3s may improve heart health by reducing inflammation, lowering cholesterol and making blood vessels more elastic.
For ideas for incorporating salmon into breakfast, try this Nontraditional Breakfast Salad with Smoked Salmon and Poached Eggs or these Everything Bagel Salmon Bites.
6. Ground turkey
Ground turkey is a lean source of protein commonly used in lunch and dinner recipes, but it’s also a great breakfast option! A 4-ounce serving of 93% lean ground turkey contains 20 grams of protein. It also provides essential nutrients like B vitamins, zinc and selenium.
Ground turkey is a great substitute for bacon and sausage in omelets, scrambles and breakfast stews because it has less saturated fat. Use leftovers from the day before for convenience.
7. Ready-to-drink protein shakes
Most dietitians recommend a food-focused approach to nutrition, but protein shakes are a convenient option for busy mornings. If you meet most of your protein needs through food, it is possible to use a protein supplement for additional support.
Most ready-to-drink protein shakes contain 20 to 30 grams of protein. Nwora suggests using a protein shake as the milk for your cereal or as the creamer in your coffee. “They are perfect for your morning commute. They can even be kept in your car, purse, or backpack for breakfast, in a pinch,” she says.
The essential
Protein is an important nutrient that should be part of every breakfast. It provides long-lasting energy, keeping you feeling full and satisfied for longer. People who regularly eat protein at breakfast have better blood sugar control and improved heart health. Aim for a balanced meal that includes protein, fat, carbohydrates and fiber, and consider including foods like eggs, salmon, ground turkey and tofu in your morning meal.