Reviewed by Dietitian Casey Wing, RD, CD
Credit: Photographer: Ali Redmond. EatingWell design.
Key Points
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Starting your day with protein supports metabolism, regulates blood sugar, and aids appetite control.
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Foods like smoked salmon and strained (Greek-style) yogurt provide more protein per serving than a single egg.
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Simple modifications, such as adding black beans to eggs or blending cottage cheese into smoothies, can enhance your protein intake.
Many consider eggs to be the quintessential breakfast protein, and rightly so. One large egg offers 6.24 grams of protein, and since most people eat two or three, the protein adds up quickly. However, eggs are just one of many high-protein options. Numerous everyday foods supply significantly more protein per serving and can easily be incorporated into your morning routine.
Jill McNutt, M.S., RDN emphasizes the importance of prioritizing protein at breakfast. “Including protein in the morning is crucial as it supports metabolic health and helps control appetite. Studies reveal that individuals consuming more protein at breakfast exhibit better blood sugar control later in the day.” This implies that how you begin your morning can influence your overall day. If you’re looking to diversify your usual meals or simply want to reach your protein goals earlier, consider adding these four foods to your breakfast plate.
1. Smoked Salmon
3 ounces = 15.6 g protein
Though smoked salmon may not be the quintessential breakfast item, McNutt advocates for its inclusion at the morning table. A 3-ounce serving offers 15.6 grams of protein, alongside omega-3 fatty acids, vitamin B12, and vitamin D, all essential for various bodily functions, including heart health, protein metabolism, and bone integrity.
“While many view it as a lunch or dinner choice, it adds a delightful twist to breakfast,” McNutt suggests, often advising clients to consume two servings of salmon weekly.
Smoked salmon pairs wonderfully on whole-grain toast with avocado and capers, wrapped into a breakfast wrap with scrambled eggs, or layered on a bagel with cream cheese.
2. Strained (Greek-Style) Yogurt
½ cup = 12.5 g protein
Half a cup of plain strained (Greek-style) yogurt offers 12.5 grams of protein, making it one of the easiest high-protein breakfast options available.
Sheri Gaw, RDN, CDCES notes, “A morning boost of protein helps regulate hunger, blood sugar, muscle growth, and metabolism.” Recent research supports this, showing improved blood sugar, appetite control, and circadian advantages for individuals with type 2 diabetes who embraced a high-protein dairy breakfast.
Gaw suggests creating a balanced bowl with yogurt as the base: “Top Greek yogurt with a scoop of nut butter or nuts, a handful of berries, and a drizzle of honey for a nutritious breakfast or snack that combines protein, fiber, and healthy fat.”
3. Cottage Cheese
½ cup = 12.1 g protein
Cottage cheese is experiencing a resurgence, and the nutritional stats explain its popularity. A half-cup delivers 12.1 grams of protein, nearly double that of a single egg.
Katharine Rosenthal, RDN points out the importance of morning protein: “Eating protein early in the day helps maintain fullness, stabilizes blood sugar, and curbs afternoon cravings before they arise.”
As for usage, Rosenthal encourages treating cottage cheese like yogurt: “Top it with fruit and honey, or blend it into a smoothie for a creamy, high-protein addition that blends seamlessly.”
4. Black Beans
½ cup = 7.6 g protein
While black beans might not typically be associated with breakfast, McNutt urges you to reconsider. Half a cup of black beans provides 7.6 grams of protein and a significant amount of fiber.
Incorporating them into meals is simple—mix them into scrambled eggs, layer them in a breakfast burrito, or use them in an omelet with cheese and salsa.
Our Expert Take
Though eggs are an excellent breakfast protein choice, they are not the only option available. Smoked salmon, strained (Greek-style) yogurt, cottage cheese, and black beans all provide more protein per serving than a single egg while offering distinct nutritional benefits.
As McNutt asserts, starting your day right is essential. Adequate protein in the morning boosts metabolic health, assists in blood sugar regulation, and helps control appetite throughout the day. Rosenthal concurs, noting that morning protein can prevent afternoon cravings from developing.
The encouraging news is that you don’t have to completely revamp your breakfast routine. Small changes, like switching to strained (Greek-style) yogurt, blending cottage cheese into a smoothie, or mixing black beans with your eggs can significantly elevate your morning protein levels. Gaw sums it up succinctly: A breakfast combining protein with fiber and healthy fat lays a strong foundation for the day ahead.
Read the original article on EatingWell.
