High-protein breakfast foods are often celebrated as a nutritious way to kickstart your day. They promise sustained energy and satiety, making it easier to power through the morning without unnecessary snacking. From protein-packed smoothies to egg-based dishes, these options simplify incorporating more protein into your routine.

However, not all high-protein breakfasts are as healthy as they appear. Many come loaded with hidden sugars, unhealthy fats, or processed fillers that can sabotage your weight-loss goals. To truly benefit, it’s crucial to choose wisely and ensure your morning meal aligns with your health and weight-loss objectives.

To clear up the confusion, we’ve reviewed ten high-protein breakfast options across various categories—like frozen burritos, smoothies, and granola bars—to spotlight which ones might derail your weight-loss efforts. For smarter choices, explore our guide to the 15 Best High-Protein Foods for Weight Loss.

Frozen Breakfast Burritos

Nutrition (Per Jimmy Dean Meat Breakfast Burrito):

  • Calories: 340
  • Fat: 19 g (Saturated Fat: 7 g)
  • Sodium: 920 mg
  • Carbs: 30 g (Fiber: 1 g, Sugar: 2 g)
  • Protein: 12 g

While the Jimmy Dean Meat Breakfast Burrito offers a decent protein boost and keeps sugar low, it’s loaded with less desirable ingredients like ultra-processed sausage and bacon. These contribute to high levels of sodium and saturated fat, with a single burrito providing nearly half your daily saturated fat intake and 40% of your recommended sodium limit. Considering that the American Heart Association advises no more than 2,300 milligrams of sodium daily, this breakfast option might not align with your health and weight-loss goals.

Eat This Instead: Amy's Gluten Free Tofu Scramble Breakfast Wrap

Nutrition (Per Burrito):

  • Calories: 280
  • Fat: 13 g (Saturated Fat: 1.5 g)
  • Sodium: 420 mg
  • Carbs: 31 g (Fiber: 3 g, Sugar: 4 g)
  • Protein: 10 g

This burrito offers a plant-based protein punch complemented by a healthy serving of vegetables. It’s a versatile option that’s gluten-free, dairy-free, lactose-free, tree nut-free, vegan, and kosher, making it suitable for a wide range of dietary preferences and needs.

Flavored Greek Yogurt

Nutrition (Per Chobani Flip Cookie Dough Yogurt):

  • Calories: 160
  • Fat: 4.5 g (Saturated Fat: 3 g)
  • Sodium: 55 mg
  • Carbs: 21 g (Fiber: <1 g, Sugar: 19 g)
  • Protein: 9 g

While Greek yogurt offers excellent benefits like protein and probiotics that support a healthy gut microbiome, added sugars can counteract these perks by contributing to gut imbalances (dysbiosis). A single serving of Chobani Flip Cookie Dough Yogurt contains 14 grams of added sugar—28% of your daily value. This makes it a less-than-ideal choice for a wholesome start to your day. Instead, try unsweetened Greek yogurt topped with fresh fruit for natural sweetness. If you prefer pre-flavored yogurts, aim for options with no more than 6 grams of added sugar per serving.

Eat This Instead: Icelandic Provisions Vanilla Skyr

Nutrition (Per 5.3-Ounce Container):

  • Calories: 130
  • Fat: 2 g (Saturated Fat: 1 g)
  • Sodium: 50 mg
  • Carbs: 13 g (Fiber: 0 g, Sugar: 9 g)
  • Protein: 15 g

Icelandic Provisions Vanilla Skyr delivers an impressive protein boost with 15 grams per serving. While it contains 9 grams of sugar, only 6 grams are added, with the rest coming naturally from the dairy. Its creamy texture and satisfying vanilla flavor make it a delicious and nutritious choice for a high-protein snack or breakfast.

Breakfast Sausage

Nutrition (Per 3 Links, Johnsonville Original Recipe Breakfast Sausage):

  • Calories: 160
  • Fat: 13 g (Saturated Fat: 4.5 g)
  • Sodium: 460 mg
  • Carbs: 2 g (Fiber: 0 g, Sugar: 1 g)
  • Protein: 9 g

Sausage is a beloved breakfast staple, and while some brands are improving their recipes, Johnsonville's Original Recipe Breakfast Sausage still falls short. Three links pack 4.5 grams of saturated fat—35% of your daily limit—and a hefty 460 milligrams of sodium. Processed meats like this should be consumed in moderation, as excessive intake has been linked to an increased risk of certain cancers. For a healthier option, consider leaner, lower-sodium alternatives.

Eat This Instead: Applegate Chicken & Sage Breakfast Sausage

Nutrition (Per 3 Links, Applegate Chicken & Sage Breakfast Sausage):

  • Calories: 160
  • Fat: 13 g (Saturated Fat: 2 g)
  • Sodium: 460 mg
  • Carbs: 2 g (Fiber: 0 g, Sugar: 1 g)
  • Protein: 9 g

Applegate Chicken & Sage Breakfast Sausage offers a healthier twist on a breakfast favorite, with only 2 grams of saturated fat per serving—just 9% of your daily recommended limit. Additionally, these sausages are free from synthetic nitrates and nitrites, making them a cleaner and more health-conscious choice for your morning meal.

Bottled High-Protein Smoothies

Nutrition (Per 15.2-Ounce Bottle, Bolthouse Farms Strawberry Parfait Breakfast Smoothie):

  • Calories: 350
  • Fat: 5 g (Saturated Fat: 2.5 g)
  • Sodium: 130 mg
  • Carbs: 67 g (Fiber: 12 g, Sugar: 44 g [Added Sugar: 27 g])
  • Protein: 11 g

While smoothies can be an excellent source of protein, options like the Bolthouse Farms Strawberry Parfait Breakfast Smoothie come with a significant downside: 27 grams of added sugar. This exceeds the American Heart Association's daily recommended limit of 25 grams for the average healthy female adult. Consuming excessive sugar regularly can contribute to various health issues, including obesity, cardiovascular disease, and diabetes. For a healthier choice, opt for homemade smoothies with no added sugars or low-sugar pre-packaged options.

Eat This Instead: Too Good Peach Smoothie

Nutrition (Per Bottle):

  • Calories: 70
  • Fat: 2 g (Saturated Fat: 1 g)
  • Sodium: 90 mg
  • Carbs: 5 g (Fiber: 0 g, Sugar: 4 g)
  • Protein: 10 g

Too Good's Peach Smoothie is a light yet protein-packed option, offering 10 grams of protein with just 4 grams of sugar and 70 calories per bottle. While it may not provide enough sustenance for a standalone breakfast, it’s an excellent addition to a balanced, high-protein meal or a quick snack.

Frozen Breakfast Sandwiches

Nutrition (Per Jimmy Dean Cheddar Biscuit Frozen Breakfast Sandwich):

  • Calories: 390
  • Fat: 27 g (Saturated Fat: 11 g)
  • Sodium: 940 mg
  • Carbs: 25 g (Fiber: 2 g, Sugar: 3 g)
  • Protein: 12 g

Jimmy Dean’s Sausage, Egg & Cheese Cheddar Biscuit Sandwich may deliver 12 grams of protein, but it comes at a nutritional cost. With 11 grams of saturated fat—85% of your daily recommended limit—and 940 milligrams of sodium, it’s far from a balanced choice. While convenient, healthier protein sources like lean meats, eggs, or unsweetened yogurt provide the same benefits without the excessive fat and sodium.

Eat This Instead: Red's Turkey Sausage Egg'Wich

Nutrition (Per 1 Meat’wich):

  • Calories: 190
  • Fat: 12 g (Saturated Fat: 5 g)
  • Sodium: 590 mg
  • Carbs: 3 g (Fiber: 0 g, Sugar: 1 g)
  • Protein: 17 g

Red's Turkey Sausage Egg’Wich offers a high-protein, bread-free breakfast option made with antibiotic-free sausage and cage-free eggs. At just 190 calories, it’s a satisfying choice that’s light on carbs and easy to pair with fresh fruit for a balanced and nutritious morning meal.

Meal Replacement Bars

Nutrition (Per 1 Bar):

  • Calories: 270
  • Fat: 12 g (Saturated Fat: 9 g)
  • Sodium: 170 mg
  • Carbs: 20 g (Fiber: 0 g, Sugar: 2 g)
  • Protein: 21 g

Meal replacement bars may seem convenient for weight loss, but not all options are created equal. The 1st Phorm Level 1 S'Mores bar, despite its health-conscious branding, contains 9 grams of saturated fat—nearly 70% of your daily limit—largely from palm kernel oil, which is composed of over 85% saturated fat. While it’s low in sodium and added sugar, this bar falls short in fiber, an essential nutrient for promoting satiety and curbing hunger. If weight loss is your goal, opt for bars with higher fiber and lower saturated fat to keep you fuller, longer.

Nutrition (Per 1 Container, Bolthouse Farms Protein Plus Coffee):

  • Calories: 400
  • Fat: 7 g (Saturated Fat: 3.5 g)
  • Sodium: 230 mg
  • Carbs: 55 g (Fiber: 0 g, Sugar: 49 g)
  • Protein: 30 g

The Bolthouse Farms Protein Plus Coffee smoothie may promise satiety and an energy boost, but its nutritional profile raises red flags. With 400 calories and 36 grams of added sugar—exceeding the American Heart Association's daily recommended limit by 44%—this drink delivers a significant sugar load alongside its 30 grams of protein. For those prioritizing weight management or overall health, this smoothie is better left on the shelf. Opt for lower-sugar, high-protein alternatives to fuel your day.

Eat This Instead: OWYN Complete Nutrition Shake

Nutrition (Per 11.15 fl. oz. Carton):

  • Calories: 250
  • Fat: 8 g (Saturated Fat: 1 g)
  • Sodium: 250 mg
  • Carbs: 30 g (Fiber: 3 g, Sugar: 4 g)
  • Protein: 20 g

The OWYN Complete Nutrition Shake is a plant-based powerhouse, featuring 20 grams of protein sourced from pea protein, organic flaxseed oil, and organic pumpkin seed protein. With just 4 grams of sugar—sweetened naturally with organic cane sugar and monk fruit extract—this shake is a great option for those seeking a low-sugar, nutrient-packed meal or snack. It's also 100% vegan and provides 20-25% of your Daily Value for over 25 essential nutrients, including calcium, vitamin D, folate, and B vitamins, making it a versatile choice for balanced nutrition.

Protein Granola

Nutrition (Per ⅔ Cup, Nature Valley Oats & Dark Chocolate Protein Granola):

  • Calories: 280
  • Fat: 8 g (Saturated Fat: 1.5 g)
  • Sodium: 160 mg
  • Carbs: 41 g (Fiber: 4 g, Sugar: 18 g)
  • Protein: 13 g

While Nature Valley is known for heart-healthy granola options, the Oats & Dark Chocolate Protein Granola falls short of expectations. Despite its 13 grams of protein and low saturated fat and sodium content, a single serving contains 17 grams of added sugar—34% of your daily value. Granola can deliver fiber and protein without excessive sugar. For a naturally sweet alternative, try mixing fresh fruit, raisins, or dates into your yogurt or trail mix instead.

Eat This Instead: Struesli Organic Savory + Seed Granola Redefined

Nutrition (Per ¼ Cup):

  • Calories: 130
  • Fat: 10 g (Saturated Fat: 3 g)
  • Sodium: 130 mg
  • Carbs: 6 g (Fiber: 2 g, Sugar: 1 g)
  • Protein: 3 g

This grain-free granola is a wholesome choice, free from added sweeteners, nut-free, and certified gluten-free. With just 1 gram of sugar per serving, it’s an excellent way to add fiber and a touch of protein to your meals. To enhance the protein content even further, consider mixing in some extra chia seeds or flaxseeds for an added nutritional boost.

Energy Bars

Nutrition (Per Gatorade Recover Chocolate Chip Protein Bar):

  • Calories: 360
  • Fat: 13 g (Saturated Fat: 10 g)
  • Sodium: 150 mg
  • Carbs: 41 g (Fiber: 2 g, Sugar: 29 g)
  • Protein: 20 g

Gatorade, renowned for sports hydration, has expanded into protein bars and supplements, but not all offerings align with healthier choices. The Recover Chocolate Chip Protein Bar is a prime example, packing 10 grams of saturated fat and 28 grams of added sugar—well above the daily recommended limit of 25 grams. While it might suit the needs of high-intensity athletes, for the average person, this bar delivers excessive saturated fat and sugar, making it less than ideal for a balanced diet.

Nutrition (Per Bar):

  • Calories: 180
  • Fat: 10 g (Saturated Fat: 1.5 g)
  • Sodium: 100 mg
  • Carbs: 15 g (Fiber: 7 g, Sugar: 3 g)
  • Protein: 12 g

MOSH bars stand out with ingredients designed to support cognitive health, including Cognizin, Lion's Mane, Vitamin D, and Vitamin B12. With only 3 grams of added sugar and 7 grams of fiber, these bars provide a satisfying, better-for-you snack that fuels both your body and brain. Bonus: they taste great while delivering 12 grams of protein to keep you energized throughout the day!

Protein Cereal

Nutrition (Per 1 ⅓ Cup, Kellogg's Special K Protein Cereal):

  • Calories: 210
  • Fat: 1 g (Saturated Fat: 0 g)
  • Sodium: 300 mg
  • Carbs: 44 g (Fiber: 5 g, Sugar: 9 g)
  • Protein: 10 g

Kellogg's Special K Protein Cereal deserves a closer look, especially given its association with the once-popular "Special K Diet" of the early 2000s. While it provides 10 grams of protein and 5 grams of fiber per serving, it also contains 9 grams of added sugar—a surprising amount for a cereal marketed as healthy. With so many modern brands offering high-protein, low-sugar options, it’s disappointing to see this cereal still relying on added sugars. For those aiming for better nutrition, there are plenty of alternatives that skip the extra sugar altogether.

Eat This Instead: Seven Sundays Rise and Shine Keto Nut Granola

Nutrition (Per ⅓ Cup Serving):

  • Calories: 170
  • Fat: 14 g (Saturated Fat: 4.5 g)
  • Sodium: 5 mg
  • Carbs: 9 g (Fiber: 4 g, Sugar: 4 g)
  • Protein: 5 g

Seven Sundays Keto Nut Granola may only provide 5 grams of protein per serving, but when paired with a protein-rich milk, it transforms into a powerful, protein-packed breakfast. With no added sugar, 4 grams of fiber, and just 5 grams of net carbs, this granola is a nutrient-dense choice. While technically a granola, it works perfectly as a classic cereal for a satisfying and wholesome start to your day.

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