Make protein a priority at breakfast to promote lasting energy, blood sugar regulation, and more.
Many traditional breakfast options—toast, cereal,
bagels, and pastries—are high in carbohydrates and low in protein. While it's
understandable to reach for these foods due to their quick energy boost, they
are digested rapidly, leaving you hungry soon after. Incorporating protein into
your breakfast can increase satiety and promote overall health. “Protein is
crucial for our cells, organs, and muscles. The amount of protein we store
constantly changes, so spreading your intake throughout the day is essential,”
says Patricia Kolesa, M.S., RDN,
founder of Dietitian Dish LLC. This begins with including high-protein foods at
breakfast.
We consulted Kolesa and other nutrition experts to
find out which protein-packed foods to eat more of and how to incorporate them
into your morning meal.
Benefits of Eating Protein at Breakfast
Eating a protein-rich breakfast offers numerous health
benefits. Here’s a summary of the key advantages:
- Provides
Long-Lasting Energy: While carbohydrates provide a
quick energy boost, protein takes longer to digest, keeping you full and
satisfied for a longer period. This helps in preventing mid-morning hunger
pangs and reduces the likelihood of snacking before lunch.
- Aids
in Managing Blood Sugar: Consuming protein
at breakfast helps stabilize blood sugar levels¹, preventing
mid-morning crashes and brain fog. It also reduces post-meal blood glucose
levels after lunch and dinner, lowering the risk of developing
cardiovascular disease.
- Improves
Heart Health: High-protein breakfasts are
associated with better heart health, including lower blood pressure and
higher HDL (good) cholesterol levels. Choosing protein sources with
healthy unsaturated fats further promotes heart health by maintaining
healthy cholesterol levels².
- Builds
and Repairs Muscle: Protein is essential for muscle
growth and repair. Eating protein at breakfast helps prevent muscle loss
and supports a lean body mass. For those who exercise in the morning, a
high-protein breakfast aids in recovery and muscle growth.
Incorporating high-protein foods like Greek yogurt,
cottage cheese, eggs, tofu, salmon, ground turkey, and ready-to-drink protein
shakes into your breakfast routine can enhance your overall health and
well-being.
1. Greek Yogurt
“Including a serving of Greek yogurt with breakfast is
a surefire way to start your day with a generous dose of satiating protein,”
suggests Gaw. A 7-ounce serving of plain Greek yogurt adds 20 grams of
protein to your morning meal³.
Greek yogurt also provides probiotics, which support a healthy gut microbiota,
potentially bolstering immunity and reducing systemic inflammation and chronic
disease risk.
2. Cottage Cheese
Cottage cheese has recently gained popularity thanks
to its high protein content. One cup of cottage cheese offers about 25 grams of
protein⁴.
“Cottage cheese is an excellent 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 a savory
flavor to scrambled eggs, spread on top of whole-grain toast, or enjoy as part
of a fruit bowl,” Kolesa suggests.
3. Eggs
Eggs are a complete source of protein, providing all
nine essential amino acids your body cannot produce on its own. There are 6
grams of protein per egg⁵.
“Eggs are versatile and a relatively cost-effective way to add more protein at
breakfast,” Nwora says. She
suggests dishes like Shakshuka with Roasted Tomatoes or an omelet for a
low-fat, high-protein breakfast.
4. Tofu
Tofu might not be the first thing that comes to mind
for breakfast, yet it's a versatile ingredient that can easily be incorporated
into any recipe. A half-cup (about 126 grams) of tofu contains 22 grams of
protein and under 2 grams of saturated fat⁶.
“It’s a lean, high-protein option to start your day as an alternative to
traditional eggs and dairy products,” says Whitaker. Additionally, tofu
provides unsaturated fats to support heart health and plant-based probiotics
for gut health. Studies show that plant compounds in tofu called isoflavones
are responsible for its numerous health benefits. Whitaker suggests making a
scrambled tofu breakfast burrito, a Tofu & Vegetable Scramble, or blending
silken tofu into smoothies instead of milk or yogurt.
5. Salmon
Salmon is a superb source of protein, with 17 grams
per 3-ounce serving⁷.
It’s also rich in omega-3 fatty acids, vitamin D, and other nutrients that
support overall health. Omega-3s can improve heart health by reducing
inflammation, lowering cholesterol, and making blood vessels more elastic⁸. For ideas on
incorporating salmon into breakfast, try a nontraditional Breakfast Salad with
Smoked Salmon & Poached Eggs or Everything Bagel Salmon Bites.
6. Ground Turkey
Ground turkey is a lean source of protein typically
used in lunch and dinner recipes, but it’s a great option for breakfast, too!
One 4-ounce serving of 93%-lean ground turkey has 20 grams of protein⁹.
It also provides essential nutrients like B vitamins, zinc, and selenium.
Ground turkey is a fantastic replacement for bacon and sausage in omelets,
scrambles, and breakfast casseroles because it’s lower in saturated fat. Use
leftovers from the night before for added convenience.
7. Ready-to-Drink Protein Shakes
Most dietitians recommend a food-first approach to
nutrition, but protein shakes are a convenient option for busy mornings. If
you’re meeting most of your protein needs from food, using a protein supplement
for an added boost is fine. Most ready-to-drink protein shakes have 20 to 30
grams of protein. Nwora suggests using a protein shake as the milk for your
cereal or as a creamer in your coffee. “They’re great for your morning commute
and can even be kept in your car, purse, or backpack for breakfast in a pinch,”
she says.
The Bottom Line
Protein is an essential nutrient that should be part
of every breakfast. It provides 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, carbs, and fiber, and consider including foods like eggs,
salmon, ground turkey, and tofu in your morning routine.
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