Protein has gained significant attention lately, and for good reason. Beyond its association with muscle building, it is now recognized as a vital macronutrient for everyone, irrespective of their health objectives. If you're looking to meet your daily protein needs (approximately 0.8 grams per kilogram of body weight for the average sedentary adult), starting your day with a selection of high-protein breakfast foods can give you a head start.
Including protein in your breakfast not only keeps you satiated until lunch but also aids in muscle development and supports physical recovery from morning workouts. Surprisingly, increasing protein intake at breakfast offers additional advantages, such as reduced cravings for unnecessary snacks, which can aid in weight loss. For instance, a study conducted on young women revealed that those who had a high-protein breakfast were less inclined to indulge in late-night snacking. Another study involving overweight or obese young individuals demonstrated that incorporating extra protein into their first meal of the day prevented fat gain. So, which foods are the best when it comes to high-protein breakfasts? Continue reading to discover the dietitian-approved, top-rated options.
1) Chia Seeds:
Packed with 4.7 grams of protein per ounce, chia seeds are a versatile addition to your morning routine. Sprinkle them on yogurt, blend them into smoothies, mix them into overnight oats, or use them as a topping for cereal. Alongside protein, chia seeds provide fiber and omega-3 fatty acids, promoting overall health.
2) Tofu:
Tofu, offering 9.2 grams of protein per 3-ounce serving, is a popular plant-based protein source. Its versatility makes it ideal for breakfast recipes. Scramble tofu as a replacement for eggs, include it in a breakfast stir-fry, or wrap it in a tortilla for a protein-packed breakfast burrito. Additionally, tofu contains calcium, supporting muscle, bone, and nerve health.
3) Steak:
While not commonly associated with breakfast, steak can be a surprising high-protein addition to your morning meal. A 4-ounce serving provides a substantial 24 grams of protein. For a tasty option, slice lean cuts like sirloin or flank steak into thin strips and incorporate them into scrambled eggs. Create a protein-rich breakfast burrito by wrapping the mixture in a whole wheat tortilla along with vegetables.
4) Protein Pancakes:
If you crave a sweet breakfast, protein pancakes are an excellent choice. Opt for homemade pancakes using ingredients like protein powder, cottage cheese, or Greek yogurt. Alternatively, choose a quality store-bought protein pancake mix. For example, Simple Mills Protein Almond Flour Pancakes offer 11 grams of protein per serving. Enjoy them with your favorite toppings for a delicious and protein-packed start to the day.
5) Turkey Bacon:
For those who enjoy a savory side with their breakfast, turkey bacon is a satisfying high-protein option. A 28-gram serving of cured turkey bacon provides almost 6 grams of protein. Uncured turkey bacon is also available and offers a similar protein content while avoiding nitrates or nitrites. Incorporate turkey bacon into your breakfast alongside eggs or in a breakfast sandwich.
6) Eggs:
Eggs are a breakfast staple and a go-to choice for protein. With 6.3 grams of protein per large egg, they offer a complete protein source containing all essential amino acids. Prepare eggs in various ways, such as scrambled, poached, or in omelets. Pair them with high-fiber foods like leafy greens, whole wheat toast, or fresh fruit for a balanced meal.
7) Cottage Cheese:
Cottage cheese is a protein powerhouse, providing 14 grams of protein per half-cup serving of 1% fat cottage cheese. It's an easy-to-prepare option for breakfast. Spread it on toast or bagels, or mix it with your favorite berries for a quick, protein-rich meal. Cottage cheese is also a source of calcium, contributing to bone health.
8) Greek Yogurt:
Greek yogurt is renowned for its high protein content, with a 7-ounce container delivering around 19.9 grams of protein. Choose plain Greek yogurt and enhance the flavor by adding fruits or a drizzle of honey. Greek yogurt not only provides protein but also contains beneficial probiotics for gut health.
9) Smoked Salmon:
Smoked salmon is not only rich in protein but also a great source of omega-3 fatty acids. A 3-ounce serving offers approximately 15.6 grams of protein. Use pre-cooked slices to top bagels, incorporate them into scrambled eggs, or create a unique breakfast sandwich. The combination of protein and healthy fats in smoked salmon makes it a nutritious choice.
10) Oats:
Oats are a surprising grain that packs a decent protein punch. Steel-cut oats, in particular, contain approximately 6 grams of protein per quarter-cup. Enhance the protein content by adding nuts, Greek yogurt, or even a scoop of protein powder to your oatmeal. Oats are also rich in fiber, keeping you satisfied throughout the morning.
11) Nut Butters:
Nut butters, such as peanut butter and almond butter, are versatile spreads that add protein to your breakfast. Two tablespoons of either option offer around 7 grams of protein. Enjoy them on toast, in oatmeal, blended into smoothies, or as a tasty addition to muffins or snack balls. Look for options with minimal added sugar and a high nut content for the best quality.
12) Quinoa:
Quinoa may not be the first thing that comes to mind for breakfast, but it's a protein-packed grain worth considering. A cooked cup of quinoa provides 8.1 grams of protein, along with fiber, folate, copper, iron, and zinc. Use cooked quinoa as a topping for yogurt parfaits, incorporate it into omelets, or make a quick quinoa porridge by cooking the grains with milk and cinnamon.