The 7 Best High-Protein Foods to Eat for Breakfast

Typical breakfast foods like toast, cereal, bagels, and pastries are often high in carbs but low in protein. While carbs give you a quick energy boost, they are quickly digested, leaving you hungry soon after. Adding protein to your breakfast can help you stay full longer, regulate your blood sugar, and improve overall health.

Why You Need Protein

Protein is crucial for our cells, organs, and muscles. It’s important to spread your protein intake throughout the day, starting with breakfast. Nutrition experts have recommended the best high-protein foods to include in your morning meal.

Benefits of Eating Protein at Breakfast

Provides Lasting Energy: Protein takes longer to digest than carbs, keeping you full and satisfied longer. This can help reduce snacking before lunch and prevent overeating later in the day.

Regulates Blood Sugar: Protein helps stabilize blood sugar levels, preventing midmorning crashes and brain fog. It also lowers post-meal blood glucose levels, reducing the risk of cardiovascular disease.

Improves Heart Health: Some protein sources provide healthy fats that promote healthy cholesterol levels and lower blood pressure.

Supports Muscle Growth and Repair: Consuming protein throughout the day helps prevent muscle loss and supports muscle growth, especially if you work out in the morning.

Top High-Protein Foods for Breakfast

1. Greek Yogurt

  • Benefits: Greek yogurt has about 20 grams of protein per 7-ounce serving and contains probiotics that support gut health.
  • How to Enjoy: Try it in a Nut & Berry Parfait or High-Protein Strawberry & Peanut Butter Overnight Oats.

2. Cottage Cheese

  • Benefits: One cup of cottage cheese offers about 25 grams of protein, along with potassium, calcium, and Vitamin B12.
  • How to Enjoy: Add it to scrambled eggs, spread on whole-grain toast, or enjoy it with fruit.

3. Eggs

  • Benefits: Eggs are a complete protein source, providing 6 grams of protein each and all nine essential amino acids.
  • How to Enjoy: Make Shakshuka with Roasted Tomatoes or a protein-rich omelet.

4. Tofu

  • Benefits: A half-cup of tofu contains 22 grams of protein and offers plant-based probiotics and heart-healthy unsaturated fats.
  • How to Enjoy: Prepare a scrambled tofu breakfast burrito, Tofu & Vegetable Scramble, or blend silken tofu into smoothies.

5. Salmon

  • Benefits: Salmon provides 17 grams of protein per 3-ounce serving and is rich in omega-3 fatty acids, vitamin D, and other nutrients.
  • How to Enjoy: Try a Breakfast Salad with Smoked Salmon & Poached Eggs or Everything Bagel Salmon Bites.

6. Ground Turkey

  • Benefits: Ground turkey is a lean protein source with 20 grams of protein per 4-ounce serving and is rich in B vitamins, zinc, and selenium.
  • How to Enjoy: Use ground turkey in omelets, scrambles, and breakfast casseroles.

7. Ready-to-Drink Protein Shakes

  • Benefits: Protein shakes are convenient and typically provide 20 to 30 grams of protein.
  • How to Enjoy: Use a protein shake as milk for cereal, a creamer in coffee, or as a quick breakfast on the go.

Incorporating these high-protein foods into your breakfast can help you stay full longer, manage blood sugar, and support your overall health.

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