How to Incorporate More Protein Into Your Breakfast (Sources + Tips!)

This post will walk you through everything you need to know about protein at breakfast. Why it matters, how much to aim for, the best sources and tips to incorporate into your morning meal. 

I used to have no idea about any of this. But after some deep research and a few years of eating higher protein breakfasts, I have learned a lot! And now I want to share my clear, practical ideas for adding protein to breakfast.

(And if you're looking for ways to add more vegetables and fruit to your breakfast, I have you covered there too!)

I'm not a nutrition professional and I want to be clear that this is based on my own in-depth research, personal experience and recommendations from my personal healthcare team. Should you have any concerns, please consult your own healthcare team.

• A balanced breakfast with 15-30 grams of protein helps support steady energy, muscle maintenance and improve satiety. 
• Great sources include eggs, Greek yogurt, cottage cheese, tofu, lentils, edamame, seeds, nuts, dairy milk, sprouted grain bread and protein powder.
• Combine a few of these sources to hit your protein goals and pair with fiber and a balance of healthy fats + carbs for a satisfying meal.

Protein plays a key role in helping you feel full, satisfied and energized through the morning.

But it does much more than that! From building and repairing muscle to supporting immune function and so much more, it’s essential to include it regularly in your diet- starting with breakfast!

When it comes to your morning meal, including enough protein can help to:

• Support muscle maintenance
• Regulate blood sugar levels
• Increase satiety and curb cravings

It is important to remember, though, that protein is just one part of a healthy, balanced breakfast. The goal isn’t to eat protein in isolation but rather in combination with fiber, healthy fats and carbs to support your overall well being.

How Much Protein Should You Eat at Breakfast

Like anything in nutrition, it is individual and there is no one-size-fits-all number. But many experts agree that a protein-rich breakfast sets a strong foundation for your day.

While the recommended dietary allowance for protein is 0.8 grams for kilogram of body weight per day, this is the minimum to prevent deficiency and is not necessarily what is optimal for supporting energy and muscle maintenance for all individuals.

For most healthy adults, aiming for 15-30 grams of protein at breakfast can be a great target. But that said, your needs are unique and it’s okay to start small.

If you’re not used to eating much (or any) protein in the morning, try increasing it gradually. Even an extra 5-10 grams can make a difference.

Best Protein Sources for Breakfast

While you certainly can, you don’t have to eat meat at breakfast to hit your protein goals.

If you don’t have much of an appetite for meat in the mornings there are other whole food sources to get use for breakfast protein. 

So in no particular order, here are some of the best sources of protein to include in your balanced breakfast!

• Eggs (2 large): ~13g
• Egg whites (½ cup): ~13g
• Greek yogurt (¾ cup, plain, 2%): ~17g
• Cottage cheese (½ cup, 2%): ~14g
• Dairy milk (1 cup, 2%): ~8g
• Cheese (1 oz): ~6–7g

• Edamame (½ cup, cooked): ~9g
• Lentils (½ cup, cooked): ~9g
• Chia seeds (2 tablespoons): ~5g
• Hemp seeds (3 tablespoons): ~10g
• Almond butter (2 tablespoons): ~7g
• Peanut butter (2 tablespoons): ~8g
• Sprouted grain bread (1 slice): ~5–6g

• Breakfast sausage (2 links): ~10–12g
• Smoked salmon (2 oz): ~12g
• Bacon (2 slices): ~6g
• Protein powder (1 scoop): ~15–25g
• Bone broth (1 cup): ~9g

Tips for Getting Enough Protein at Breakfast

If you’re not used to eating much protein in the morning, the idea of hitting 20-30 grams might feel overwhelming. But with a few simple shifts, it’s totally doable and will become easier over time!

Here are some practical tips that have helped me a lot to get you started:

Combine Protein Sources.

You have to eat a lot of most single foods to get you to your goal on their own (I’m personally not that keen on eating 4-5 eggs in one sitting…). But pairing a couple of sources can add up quickly! For example:

• ¾ cup of Greek yogurt + 1 tablespoon chia seeds + 1 tablespoon peanut butter = ~ 23 grams of protein!
• Or 2 eggs + 1 slice of sprouted grain toast + 1 tablespoon of hemp seeds = ~ 21 grams of protein.

As a bonus, combining sources can lead to a more balanced breakfast overall as different sources bring other nutrients like fiber, fats and vitamins.

Swap Smart

Look for easy swaps to increase the protein in your usual breakfast without overhauling the whole meal. For example:

• Instead of buttered white bread, try peanut butter on ezekiel bread.
• Or, instead of instant oatmeal with maple syrup, try more protein-rich toppings like seeds or Greek yogurt.
• Instead of cream cheese, try cottage cheese or ricotta.

Add, rather than change.

Along the same lines as swapping smart, you don’t necessarily have to change your whole breakfast. Just think of ways that you can add a little more protein to what you’re already eating. Try:

• Stirring nut butter into your oats
• Adding a handful of edamame to your breakfast bowl
• Including some extra egg whites in your scramble

Go Savory.

If you’re open to savory breakfasts, I personally find it can be a bit easier to get enough protein. Eggs, beans, lentils, cheese and smoked salmon all naturally pair well with savory options and can be easily incorporated.

Prep ahead.

Mornings can be busy and so keeping some high protein breakfast components on hand can make preparing a quick, higher protein breakfast easier. Some helpful ideas to keep on hand are:

• Hard boiled eggs or egg muffins
• Greek yogurt
• Pre-cooked (or canned) lentils and beans

• Greek Yogurt Bowl: ¾ cup Greek yogurt + 1 tablespoon chia seeds + 1 tablespoon peanut butter = ~23g protein
• Scrambled Eggs on Sprouted Grain Toast: 2 eggs + 1 slice sprouted grain toast = ~17g protein (Add cheese or hemp seeds to reach 20–25g)
• Protein Smoothie: ½ banana + ½ cup berries + ¾ cup Greek yogurt + 1 tablespoon flax or chia + ½ cup milk = ~23.5g protein
• Egg & Black Bean Breakfast Bowl: 2 eggs + ½ cup black beans + ¼ avocado + scoop of salsa = ~22g protein
• Eggs + Yogurt + Fruit: 2 hard-boiled eggs + ½ cup Greek yogurt + ½ cup berries = ~23g protein