10 High Protein Foods to Eat For Breakfast, According to Dieticians

Typical breakfast options tend to be low in protein. Think of the classic buttered toast, bagels, muffins, cereal, etc. The exception is the classic breakfast with eggs, which is far from the only high-protein food option. And it’s a good thing because protein can help keep people feeling full and energized until lunchtime. Plus, it’s vital for many bodily functions.

“Protein makes up most of our cells, organs, and muscles. The amount of protein we store constantly changes, so it’s best to spread your protein intake throughout the day to support your body’s needs,” says Patricia Kolesa, M.S., RDN, founder of Dietitian Dish LLC. So diversify your breakfasts with delicious high-protein foods that you can tailor to your tastes.

Greek Yogurt and Granola

“Including a serving of Greek yogurt with breakfast is a surefire way to jump-start your day with a generous dose of satiating protein,” says Sheri Gaw, RDN, CDCES. Greek yogurt also contains probiotics. “Probiotics support healthy gut microbiota, potentially bolstering immunity and reducing systemic inflammation and chronic disease risk.”

Granola with nuts can add to the protein content, along with fiber and other important nutrients. However, store-bought granola is often full of sugar. So look for ones with low sugar content or make your own at home. 

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Oatmeal with Almonds

Oats are well-known for their fiber content, but they are also rich in protein. One cup of cooked instant oats can contain 5.55 grams of protein. For added protein, add almonds or peanut butter to the bowl, or cook the oatmeal in milk. You can also make overnight oats by mixing oats with yogurt (and flavorings like honey, fruits, nuts, etc.) and letting them soak overnight or until the oats are plumped and soft.

Smoothie Bowl

Smoothies are an easy way to pack in protein in the mornings. In addition to the produce of your choice, you can add foods like protein powder, milk, yogurt, nuts, and seeds depending on what you’re in the mood for for breakfast. You can take a smoothie on the go, or pour it into a bowl and add protein-full garnishes, like chopped walnuts, pumpkin seeds, or a drizzling of peanut butter. 

Quinoa Breakfast Bowl

Quinoa is one of the rare plant-based complete proteins. It’s also full of fiber and minerals like phosphorus and magnesium. Plus, it’s suitable for those on vegan, vegetarian, and gluten-free diets. Like many other grains, quinoa can be eaten in many different ways. But for additional protein, bring in nuts and seeds. You can also add fruit or vegetables to the mix, depending on if you prefer a sweet or savory flavor.  

Avocado Toast with Cottage Cheese

Up the protein content on the classic avocado toast by adding a layer of cottage cheese. “Cottage cheese is a great choice because it’s packed with other essential vitamins and minerals like potassium, calcium and Vitamin B12,” says Kolesa. It’s also very versatile and it can pair well with many other foods if avocado isn’t preferred. “Add a savory flavor to scrambled eggs, spread on top of whole-grain toast or enjoy as part of a fruit bowl.” Cottage cheese could also be enjoyed on its own as a last-minute, on-the-go breakfast.

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Egg muffins

Eggs are a complete source of protein containing nine essential amino acids, as well as vitamin D, choline, and B vitamins. They are also a light food that can be enjoyed by people who don’t feel hungry in the mornings. Eggs are also very versatile and could be eaten in different ways from scrambled, to shakshuka, to omelets, to poached, and so on. Egg muffins are unlike typical breakfast eggs because they can be prepared in advance. Simply beat raw eggs and pour into lined muffin tins. Adding toppings like cheese, mushrooms, vegetables, and spices to taste. First thing in the morning, put the tray in the oven; by the time you finishing your wake-up routine, they’ll be ready to eat.

Tofu scramble

If you’re vegan or looking for an egg alternative, look no further. Tofu is a versatile food that takes on the flavor of the ingredients around it. When it comes to breakfast, you can swap scrambled eggs with tofu, also a high protein food, which is rich in iron, calcium, and manganese. Add vegetables like spinach, mushrooms, and tomatoes to the mix for additional flavor and nutrients.

Tuna Salad on Toast

Canned tuna is a high-protein food that’s a convenient addition to breakfast. This fish contains omega-3 fatty acids, iodine, selenium, and vitamin D, among other vitamins and minerals. So make a tuna salad by mixing the fish with mayonnaise or plain Greek yogurt and spread it on whole grain toast. You can add a hard-boiled egg to the mix for added protein, in addition to vegetables like bell peppers and celery, depending on personal preferences. However, canned tuna can be high in sodium or contain mercury so do research while deciding which brand to use.

Chia pudding

Chia seeds can be easily added to smoothies, granola, and oatmeal, but they can also be eaten as a pudding. These seeds are rich in fiber, omega-3 fatty acids, zinc, magnesium, and other minerals in addition to protein. To make chia pudding, mix 2 ounces of seeds with a cup of milk, and let it set overnight in the fridge. By morning, the seeds would have absorbed the milk and expanded. Add fruit, nuts, honey, or any other desired topping for extra flavor and nutrients. 

Breakfast Burritos

If you want the health benefits of eggs but you don’t like the taste on its own, this is the perfect breakfast for you. Mix scrambled eggs with black beans (which are also high protein as well as fiber and minerals) and wrap them in a whole-wheat tortilla. Add salsa, avocado, peppers, and other vegetables for added nutrients and heartiness.

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