Dietitians on How to Increase Protein in 7 Popular Breakfasts

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Dietitians on How to Increase Protein in 7 Popular Breakfasts

Starting your day with a protein-rich breakfast can help you feel fuller for longer, boost your metabolism, and even support weight loss. But, if you’re like many of us, you might struggle to incorporate enough protein into your morning routine. That’s why we’ve consulted with registered dietitians to bring you 7 easy ways to increase protein in popular breakfasts.

1. Toast: Get Creative With Your Toppings

Increasing your protein intake at breakfast time can be helpful if you’re looking to lose weight. Consuming high-quality proteins that contain the essential amino acids your body needs (from foods like meat, eggs, or milk) can increase feelings of fullness, studies show, as well as give you more energy and boost your metabolism to get your day off to a good start.

“I always advise my patients to eat at least 20 to 30 grams of protein at breakfast, which will also help to balance blood sugar and keep you full until your next meal,” says Kaytee Hadley, RDN, a Virginia-based functional dietitian and founder of Holistic Health and Wellness.

Plus, splitting your daily protein intake between multiple meals, starting with breakfast, might even help maximize muscle growth, according to research.

Luckily, enjoying a high-protein breakfast doesn’t mean you have to stick to eating egg whites and boiled chicken breast. Instead, you can give your favorite breakfast foods an easy upgrade by making a few protein-rich swaps. Below, we take a look at seven simple ways to make your breakfast high in protein, according to our experts.

Protein: Whole-wheat bread (4 grams per slice), salmon (15.6 g per 3-ounce serving), eggs (6.3 g per egg), cottage cheese (11.8 g per 4-oz serving)

2. Yogurt Parfaits: Start With the Right Base

Opt for plain Greek yogurt, as it packs almost twice as much protein per gram as regular yogurt, per the United States Department of Agriculture (USDA). Next, layer on the toppings to add extra protein to your parfait. Hemp seeds are an especially great option, according to Hadley and the USDA.

“With 10 grams of protein in just 3 tablespoons and a delicious nutty flavor, hemp seeds are my go-to breakfast topper,” Hadley says.

You can also mix in a scoop of protein powder or opt for other high-protein toppings to finish it off, such as sliced almonds, chia seeds, or nut butter.

Protein: Greek yogurt (19.9 g per 7-oz container), hemp seeds (9.5 g per 3 tablespoons), whey protein powder (26 g per 2 scoops), almonds (6 g per oz), chia seeds (4.7 g per oz), peanut butter (7.1 g per 2 tablespoons)

3. Pancakes: Sneak Extra Protein Into the Batter

Using whole-grain flour naturally adds more protein to your pancakes, according to Hadley. You can also boost the protein content by adding eggs, cottage cheese, or Greek yogurt to the batter.

Another option is to top your pancakes with high-protein toppings like almond butter, Greek yogurt, or ricotta cheese.

Protein: Whole-grain pancakes (6.9 g per medium pancake), eggs (6.3 g per egg), cottage cheese (11.8 g per 4-oz serving), Greek yogurt (19.9 g per 7-oz container), almond butter (6.7 g per 2 tablespoons), ricotta cheese (9.4 g per ½ cup)

4. Breakfast Smoothies: Blend in Nuts and Seeds

Adding nuts and seeds to your smoothie can increase the protein content significantly. Try combining Greek yogurt, milk, and a scoop of protein powder with your favorite nuts and seeds.

Protein: Greek yogurt (19.9 g per 7-oz container), milk (8.4 g per cup), whey protein powder (26 g per 2 scoops), almonds (6 g per oz), chia seeds (4.7 g per oz), hemp seeds (9.5 g per 3 tablespoons)

5. Omelets: Add Veggies and Cheese

Omelets are a great way to increase your protein intake at breakfast. Simply add eggs, cheese, and your favorite veggies to the mix.

Protein: Eggs (6.3 g per egg), cheese (6.3 g per ounce), spinach (3.5 g per cup), mushrooms (2.5 g per cup)

6. Waffles: Explore Whole Grains

Using whole-grain waffle mix can add more protein to your breakfast. You can also top your waffles with high-protein toppings like Greek yogurt, cottage cheese, or ricotta cheese.

Protein: Whole-grain waffle mix (6.9 g per medium waffle), Greek yogurt (19.9 g per 7-oz container), cottage cheese (11.8 g per 4-oz serving), ricotta cheese (9.4 g per ½ cup)

7. Cereal: Choose a Higher-Protein Milk

Adding protein-rich milk to your cereal can boost the protein content significantly. Try using Greek yogurt or soy milk instead of regular milk.

Protein: Greek yogurt (19.9 g per 7-oz container), soy milk (7 g per cup), almonds (6 g per oz), pumpkin seeds (5.3 g per oz)

Conclusion

Incorporating more protein into your breakfast can have a significant impact on your overall health and weight loss goals. By trying out these 7 simple ways to increase protein in popular breakfasts, you can fuel your body for the day ahead and support your weight loss journey.

FAQs

Q: How much protein do I need at breakfast?
A: According to the Academy of Nutrition and Dietetics, adults should aim to consume 20-30 grams of protein at breakfast to help with weight loss and overall health.

Q: What are some high-protein breakfast foods?
A: Some high-protein breakfast foods include eggs, Greek yogurt, cottage cheese, turkey bacon, and spinach.

Q: Can I increase protein in my breakfast cereal?
A: Yes, you can increase protein in your breakfast cereal by adding protein-rich milk, nuts, or seeds to your bowl.

Q: How can I make a high-protein omelet?
A: To make a high-protein omelet, simply add eggs, cheese, and your favorite veggies to the mix. You can also add nuts or seeds for extra protein.