Key takeaways
- Start your day with protein-rich alternatives like almond butter and smoked salmon to stay energized and reduce cravings.
- Try teff porridge or scrambled sprouted tofu for a nutritious plant-based breakfast.
- Keep it simple with sprouted toast or cottage cheese for a satisfying, protein-rich morning meal option.
Eating protein for breakfast is one of the best ways to start the morning. “Starting your day with protein helps balance blood sugar, reduce mid-morning cravings, and keep you full longer,” says Kaytee Hadley, MS, registered dietitian nutritionist (RDN), IFMCP, functional medicine dietitian and founder of Holistic Health and Wellness in Richmond, Virginia. “Protein also boosts muscle repair and maintenance, which is especially important if you’re active or trying to manage your weight,” Hadley recommends eating 20 to 30 grams of protein at breakfast.
Eggs are an obvious choice for breakfast: a 100-gram serving contains 10.7 grams of protein.. Don’t know what else to eat? Below are the best breakfast foods that contain even more protein than eggs. As serving sizes differ, protein was determined per 100 gram serving.
Almond butter
Protein content: 20.8 grams
Almond butter is full of good stuff, including fiber, poly and monounsaturated fats, riboflavin, vitamin E, magnesium, phosphorus, copper, and zinc. Spread it on sprouted bread for toast (another protein-rich option) or add it to your overnight oats.
Smoked salmon
Protein content: 18.3 grams
Salmon is a good source of omega-3 fatty acids, which are good for heart health and may help reduce the risk of coronary heart disease.. Smoking reduces the amount of fatty acids somewhat, with research showing that hot-smoked preparations can reduce fatty acids more than cold smoked.
Teff porridge
Protein content: 13.3 grams
Haddley suggests using teff for a new version of porridge. “Teff is one of the highest protein grains, naturally gluten-free and rich in iron, calcium and magnesium, nutrients many people are deficient in,” she says.
Sprouted Tofu Scramble
Protein content: 13.2 grams
For a plant-based egg-inspired dish, try making a scramble with sprouted tofu, which has more protein than regular tofu. “Tofu is a great plant-based protein option that is low in saturated fat and cholesterol-free,” says Vanessa Rissetto, registered dietitian and CEO and founder of virtual nutritional care platform Culina Health. She recommends sautéing it with turmeric (for color), along with garlic, onions, and vegetables. “For that cheesy flavor, add nutritional yeast and a boost of B12,” Rissetto recommends.
Sprouted toast
Protein content: 13.2 grams
Toast can be a great protein-rich option if you choose the right type of bread. “Sprouted bread offers more bioavailable nutrients and a little more protein than traditional bread,” says Hadley.
Steel cut oatmeal
Protein content: 12.5 grams
Oats, especially steel-cut oats, are packed with fiber and protein. Oats may help improve gut bacteria and maintain healthy cholesterol levels. For easy prep, you can make overnight oats for a grab-and-go breakfast. Rissetto recommends using a one-to-one ratio of milk to oats and topping with berries, nuts, cinnamon or almond butter.
Cottage cheese
Protein content: 11.6 grams
“Cottage cheese is high in protein and calcium, but it typically has even more protein per serving than Greek yogurt,” says Hadley. “Cottage cheese is also low in carbs, making it a great option for those who want more protein without the added lactose.” Eat it plain, top it with fruit, or include it in another meal for a protein boost. “Try mixing it into pancake batter for a boost of protein, mixing it into scrambled eggs for added creaminess, or mixing it into smoothies for a rich, cheesecake-like texture,” says Hadley.
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