high protein breakfast foods: Think eggs are the best protein? Nutritionist says these 7 breakfast foods prove you wrong

Beginning your day with protein is one of the most efficient ways to maintain energy, curb cravings, and prepare yourself for a productive morning. “Starting your day with protein helps balance blood sugar, curb mid-morning cravings, and keep you satisfied longer,” says Kaytee Hadley, MS, registered dietitian nutritionist (RDN), IFMCP, and founder of Holistic Health and Wellness in Richmond, Virginia. “Protein also kick-starts muscle repair and maintenance, which is especially important if you’re active or trying to manage your weight,” she adds. Experts suggest consuming 20 to 30 grams of protein at breakfast for optimal advantages.

While eggs are a popular breakfast option, there are plenty of other high-protein foods that can offer variety, flavor, and nutritional benefits to kickstart your day.

1. Steel-Cut Oats

Steel-cut oats are a classic hearty breakfast choice that is high in both fiber and protein, with 12.5 grams of protein per half-cup serving. They aid healthy digestion and help to maintain healthy cholesterol levels. For convenience, you can prepare overnight oats as a great option. Rissetto recommends a one-to-one ratio of milk to oats and topping with nuts, berries, cinnamon, or a dollop of almond butter for an extra protein boost.

2. Sprouted Tofu Scramble

Sprouted tofu has 13.2 grams of protein per half-cup serving. “Tofu is a great plant-based protein option and it is low in saturated fat and cholesterol-free,” cited Vanessa Rissetto, registered dietitian and CEO of Culina Health. Sauté it with turmeric (for color), garlic, onions, and your vegetables of your choice. Adding nutritional yeast to mimic a cheesy taste while getting a boost of vitamin B12. This plant-based scramble is ideal, satisfying, and perfect for those avoiding animal products.

3. Teff Porridge

Teff, a tiny whole grain, contains 13.3 grams of protein per cooked cup. Haddley advises it as a nutrient-packed alternative to traditional porridge: “Teff is one of the highest-protein grains, naturally gluten-free, and rich in iron, calcium, and magnesium—nutrients many people fall short on,” she says. Cook teff into a creamy porridge and top it with seeds, nuts, or fruit for a wholesome for a protein-packed breakfast.

4. Sprouted Toast

Sprouted bread contains 13.2 grams of protein per serving when paired with toppings like almond butter, cottage cheese, or nut spreads. “Sprouted bread offers more bioavailable nutrients and a bit more protein than traditional bread,” Hadley mentions. It’s a quick,versatile , and convenient breakfast choice for anyone requiring a protein boost on-the-go.

5. Almond Butter

Almond butter is rich in both protein and healthy fats, with 20.8 grams of protein per serving. Use it on sprouted toast, mix it into oatmeal, or combine into smoothies. It’s a creamy, satisfying choice that helps you feel full while giving your body the protein it requires to repair muscles and sustain energy throughout the morning.

6. Cottage Cheese

A half-cup of cottage cheese provides 11.6 grams of protein. “Cottage cheese is rich in protein and calcium, but it typically has even more protein per serving than Greek yogurt,” Hadley says. “Cottage cheese is also lower in carbs, making it a great option for those who want higher protein without the extra lactose.” Enjoy it plain, with fresh fruit, or stirred into pancakes, scrambled eggs, or smoothies for a protein-packed boost.

7. Smoked Salmon

Three ounces of smoked salmon offers 18.3 grams of protein with omega-3 fatty acids. Pair it with avocado on whole-grain toast, a side salad, or scrambled eggs for a savory, nutrient-rich breakfast. This choice is perfect for anyone craving a deliciously satisfying day.

Disclaimer: The content provided in this article is intended for informational purposes only and not as medical advice. Always consult a qualified healthcare professional, registered dietitian, or nutritionist before making changes to your diet.

FAQs

Q1. Why should I eat protein in the morning?
Protein helps keep blood sugar stable, promotes fullness, and supports muscle health.

Q2. How much protein is ideal for breakfast?
20–30 grams is recommended for most adults to start the day effectively.