Many traditional breakfast options, like toast, cereal, bagels, and pastries, are high in carbohydrates and low in protein. It’s natural to reach for carbohydrates because they give you a quick boost of energy. But they’re also quickly digested, which means you’ll soon feel hungry again.
Eating protein for breakfast has several benefits, including making you feel fuller and more satisfied. Plus, protein is needed for overall health. “Protein makes up the bulk of our cells, organs, and muscles. Because the body’s protein stores are constantly changing, it’s best to consume the protein your body needs throughout the day,” the authors say. Patricia Kolesa, MS, RDNFounder of Dietitian Dish LLC. And it starts with eating high protein foods for breakfast.
We spoke to Kolesa and other nutrition experts about which protein-rich foods we should eat more of and how to incorporate them into your breakfast routine.
The benefits of having protein for breakfast
Provides sustained energy
Carbohydrates give you a quick energy boost, while protein lasts longer. “Protein-rich foods take longer to digest, so you’ll feel full and satisfied for longer than if you just had fruit for breakfast,” she says. Katherine Karnutz, MPH, RDOwner of Nutrition Education RD.
Because eating protein at breakfast helps you feel full and satisfied for longer, “protein can also help minimize snacking before lunch and prevent overeating later in the day,” she adds. Lillian Nwora, RD, CDCESShe is a Registered Dietitian and Certified Diabetes Care and Education Specialist.
Helps manage blood sugar levels
Research shows that eating protein at breakfast helps manage blood sugar levels. “Having protein at breakfast can help stabilize your blood sugar levels and prevent fatigue and mental confusion in the morning,” says Nwola.
Even better, the benefits are long-lasting: “A high-protein breakfast has also been shown to lower postprandial blood sugar levels after lunch and dinner,” she adds. Eliza Whitaker, MS, RDNa registered dietitian and medical nutrition advisor at Dietitian Insights. She also points out that minimizing blood sugar spikes after meals can help reduce your risk of developing cardiovascular disease.
Improves heart health
People who prioritize protein at breakfast tend to have better heart health. Some protein sources also provide healthy unsaturated fats and promote healthy cholesterol levels, so choosing protein foods wisely is important. Eating more protein at breakfast has been linked to lower blood pressure and higher HDL (good) cholesterol, researchers say. Sheri Gow, RDN, CDCESa registered dietitian and spokesperson for Dietitian Insights.
Building and Repairing Muscle
Consuming protein at breakfast and throughout the day can help prevent muscle loss and promote lean body mass: “If you work out first thing in the morning, eating a high-protein breakfast can give you energy and promote muscle growth and recovery,” says Karnutz.
Best high protein foods for breakfast
1. Greek yogurt
“Having a serving of Greek yogurt for breakfast is a great way to jump-start your day with a satiating protein boost,” suggests Gau: Seven ounces of plain Greek yogurt will add 20 grams of protein to your breakfast.
Greek yogurt also contains probiotics, which “support healthy gut flora, which may boost immunity and reduce the risk of systemic inflammation and chronic disease,” adds Gau.
Check out our Nut & Berry Parfait or try our high-protein Strawberry & Peanut Butter Overnight Oats.
2. Cottage cheese
Cottage cheese has recently become popular on social media due to its high protein content. One cup of cottage cheese contains about 25 grams of protein. “Cottage cheese is a great option because it’s rich in other essential vitamins and minerals, including potassium, calcium, and vitamin B12,” says Kolesa.
Cottage cheese is versatile and can be enjoyed savory or sweet: “Add it to scrambled eggs for a salty flavor, spread it on whole-grain toast, or enjoy it as part of a fruit bowl,” suggests Kolesa. We especially love these cottage cheese snack jars.
3. Eggs
Eggs are a complete source of protein, containing all nine essential amino acids that the body cannot produce, with a total of 6 grams of protein per egg. “Eggs are versatile and a relatively cost-effective way to pack in some protein for breakfast,” says Nwora, who suggests shakshuka or an omelette with roasted tomatoes for a low-fat, high-protein breakfast.
4. Tofu
Tofu might not be the first thing that comes to mind when thinking of breakfast food, but it’s a versatile ingredient that can easily be incorporated into any recipe.
Half a cup of tofu (about 126 grams) contains 22 grams of protein and less than 2 grams of saturated fat. “It’s a low-fat, high-protein alternative to traditional eggs and dairy to start your day,” Whitaker says. Plus, you’re getting heart-supporting unsaturated fats and plant-based probiotics to benefit your gut health, she adds. Research has found that tofu’s plant compounds called isoflavones are responsible for many of its health benefits.
She suggests making a scrambled tofu breakfast burrito, a tofu and veggie scramble, or blending silken tofu into a smoothie instead of milk or yogurt.
5. Salmon
Salmon is an excellent source of protein, providing 17 grams per 3-ounce serving. They’re also rich in omega-3 fatty acids, vitamin D, and other nutrients that support overall health. Omega-3s improve heart health by reducing inflammation, lowering cholesterol, and increasing blood vessel elasticity.
For ideas on incorporating salmon into your breakfast, try this Nontraditional Breakfast Salad with Smoked Salmon and Poached Eggs or our Everything Bagel Salmon Bites.
6. Ground turkey
Ground turkey is a lean protein source that’s often used in lunch and dinner recipes, but it’s also great for breakfast. One 4-ounce serving of 93% lean ground turkey contains 20 grams of protein. It also provides essential nutrients such as B vitamins, zinc and selenium.
Ground turkey is low in saturated fat, making it a great substitute for bacon or sausage in omelets, scrambles, and breakfast casseroles — even more convenient when using leftovers from the day before.
7. Ready-to-drink protein shakes
While most nutritionists recommend that you start with food when it comes to nutrition, a protein shake is a convenient option for busy mornings. If you’re already getting most of your protein needs through food, it doesn’t hurt to top it off with a protein supplement.
Most ready-to-drink protein shakes contain 20 to 30 grams of protein. Nwora recommends using a protein shake as milk for your cereal or as creamer in your coffee. “They’re great for your morning commute, or you can keep one in your car, purse or backpack for a quick breakfast,” Nwora says.
Conclusion
Protein is an important nutrient that should always be included in your breakfast. Protein provides long-lasting energy and keeps 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 diet that includes protein, fat, carbohydrates and fiber and consider including foods such as eggs, salmon, ground turkey and tofu in your breakfast.
