As a nutritionist, I’ve been accused of being the “protein police.” We understand that everyone seems to be raving about the benefits of protein, and there’s a good reason for that. Protein helps keep you full and stabilizes blood sugar levels. , and can even reduce your appetite at night. Breakfast protein, in particular, tends to be an important part of setting you up for success in the day. Some studies have shown that a high-protein breakfast reduces hunger at night. It has even been shown to be able to reduce appetite and the total energy intake we consume in a day.
Experts in this article
- Amanda Bletchman, MD, RD, Director of Health and Science, Danone North America
- Erin Palinsky-Wade, Registered Dietitian, Registered Dietitian, Author 2 days diabetes diet
- Roxana Ehsani, MSc, RD, CSSD, LDN, Miami-based registered dietitian, nutritionist, and national media spokesperson for the Academy of Nutrition and Dietetics
- Toby Amidor, Registered Dietitian, Nutrition Specialist, Author healthy meal preparation cookbook
The best high-protein breakfasts without eggs, according to experts
applegate chicken maple sausage
Sausages are delicious, but eating them every day can accumulate significant calories and saturated fat that can keep you healthy. Applegate produces delicious chicken sausages that are lower in total fat and calories than traditional products. I love Chicken Maple Sausage for a microwave-ready, high-protein breakfast.
banza protein waffle
Banza, previously known for its chickpea pasta products, has released a line of high-protein, high-fiber frozen waffles. Contains 10 g of protein per 2 pieces, which is better than traditional waffles. Top it with lots of peanut butter, chia seeds, and honey for a balanced breakfast with everything you need for lasting energy, including protein, fiber, and healthy carbohydrates.
Good Culture Organic Cottage Cheese
Cottage cheese is all the rage right now and I love it as a protein base for breakfast. This is a great high-protein food for breakfast, adds Lindsey Janeiro, a researcher in Nutrition for Health and Wellness*H is recipe. “Good Culture’s Low-Fat Cottage She Cheese contains a whopping 14 grams of protein per half cup,” she added. “One of my favorite things about using cottage cheese for breakfast is its versatility. You can enjoy it scooped on whole grain toast, sweet with fruit, or savory with marinated tomatoes. You can also mix it into scrambled eggs or mix it into smoothies. You can also buy cottage cheese in individual containers for an on-the-go source of protein.”
Simple Mills Almond Flour Protein Pancake Mix
These almond flour-based protein pancakes are easy to make and a great breakfast option to warm up in the morning, packed with plant-based protein. “Eating one serving of these plant-based pancakes adds 11 grams of protein to your morning meal. They’re also a good source of potassium and iron, contributing to your daily intake of each nutrient. 10 percent,” says registered dietitian Kiran Campbell.
If you love lox, you’ll enjoy a protein-rich breakfast option with heart-healthy fats. “One of my favorite delicious breakfasts is smoked salmon and mashed avocado on a toasted whole-grain bagel,” says MS, RD, CSSD, LDN, RD, Certified Sports Nutritionist says her girlfriend Roxana Ehsani. “Smoked salmon is a ready-to-eat, high-quality source of protein and is rich in the anti-inflammatory omega-3s DHA and EPA, as well as immune-supporting vitamin D.”
“I always choose wild sockeye salmon from Alaska because it’s guaranteed to be wild and sustainable. Sockeye salmon tends to have more vitamin D than other types of salmon.” she says. Although it doesn’t contain enough protein to keep you full for longer, adding smoked salmon on top will increase the protein in that meal and keep you feeling full for longer while still reaping the nutrient-dense benefits. . ”
Food for Life Ezekiel 4:9 Organic Sprouted Grain Cereal
Sometimes you just want to have a bowl of cereal in the morning, but you don’t want to feel hungry immediately after eating. High-protein cereals offer the perfect solution to enjoying your favorite comforting breakfast without the sugar.
She is a registered dietitian based in New Jersey, a CDCES dietitian, and a 2 days diabetes diet. For example, Food for Life Ezekiel 4:9 Organic Sprouted Grain Cereal incorporates almonds, legumes, and sprouted grains for a nutrient-rich breakfast with 8g of fiber per serving, she added.
fairlife core power protein shake
With 26g of protein per serving, you can’t go wrong with a ready-made protein shake that tastes like chocolate milk. Fairlife makes its drinks from real milk that is filtered to be low in carbohydrates and high in protein. The best part? taste!
oikos pro greek yogurt
Greek yogurt is a great source of protein in the morning as an egg replacement. Perfect in smoothies, yogurt bowls, or on its own in a pinch, Oikos Pro contains more protein than most his brands of yogurt on grocery store shelves.
“It contains 20 grams of high-quality milk protein, which is a lot for a small 5.3-ounce cup,” says Amanda Brechman, CDN, director of health sciences for Danone North America. “I love it as an easy and convenient breakfast dish. I like to add granola and nuts for crunch or berries for a little extra nutrition without any prep.”
kodiak oatmeal power cup
Kodiak has made a name for itself in the breakfast food grocery aisle with products such as protein pancake mixes and frozen protein waffles. Oatmeal Power Cups contain 14 g of solid protein and are ready to heat in the microwave just by adding water.
“These single-serve oatmeal cups are made with 100 percent rolled oats and have added pea protein and whey protein isolate for more protein,” says MS, RD, CDN, FAND explains Toby Amidor, an award-winning nutrition expert. wall street journal bestselling author of Grow your vegetables: Flexitarian recipes for the whole familyHi. It’s the perfect breakfast to take to work or to your hotel or college dorm. ”In addition to 14g of protein, each cup contains 230 calories and 4g of fiber, she added.
Well+Good articles reference scientific, reliable, up-to-date, and robust research to support the information we share. Trust us with your health journey.
Grech, A, Sui, Z, Rangan, A, Simpson, SJ, Coogan, SCP, Raubenheimer, D. Macronutrient (im)balance drives energy intake in obesogenic food environments: an ecological analysis. Obesity (Silver Spring). 2022; 30(11): 2156–2166. doi:10.1002/oby.23578
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