How to Add Protein to Breakfast

Eating a breakfast that is high in protein can help you stay full and energized later in the day. There are many great options to add healthy protein to your breakfast. Meats like turkey and chicken are healthy choices. Nut butters, eggs, and tofu are great vegetarian options. If you love smoothies in the morning, adding healthy sources of protein like yogurt can help start your morning off right.

Method 1

Method 1 of 3:

Adding Meat to Your Breakfast

While sausage is not traditionally thought of as a healthy food, low-fat sausage can be a great source of protein at breakfast when paired with other healthy choices. Instead of pork- or beef-based sausages, go for chicken and turkey sausages instead. Pair these with something like a bowl of oatmeal, yogurt and fruit, or whole wheat toast for a healthy, protein-rich breakfast.^{[1]XResearch source}
2
Opt for Canadian bacon. Traditional bacon contains lots of fat and calories, but not much protein. Opt for Canadian bacon instead, which contains about 20 to 30 grams of protein per serving. You can add a few slices of Canadian bacon to your morning eggs, toast, or cereal to add a boost of protein.^{[2]XResearch source}
Fish is a very healthy source of protein that also includes omega-3 fatty acids. Try lox, which is thinly-sliced salmon served on top of a bagel with cream cheese, and topped with red onions or capers. Another idea is to eat a piece of smoked salmon on top of a piece of whole wheat toast. Top it off with some avocado for a healthy, filling, protein-rich breakfast.^{[3]XResearch source}
While not thought of as a traditional breakfast food, there's no reason you can't have some chicken breast during your breakfast. Chicken is a healthy, lean meat that can add a boost of protein to the start of your day. You can try adding some shredded chicken to an omelet or to breakfast tacos. You could also put a slice of chicken on a breakfast sandwich.^{[4]XResearch source}
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Method 2

Method 2 of 3:

Adding Vegetarian Sources of Protein

1
Cook eggs. Eggs are a healthy, protein-rich breakfast choice that is easy to whip up in the morning. You can have your eggs scrambled, hardboiled, poached, or fried for a delicious breakfast.^{[5]XResearch source}
- Make sure you prepare your eggs in a healthy fashion. Cook them using heart healthy oils, like olive oil, over butter.
- Add some vegetables and fruit as a side dish, or make an omelet full of veggies, to add extra nutrients to your morning eggs.
2
Mix cottage cheese with your fruit. Cottage cheese is a low-calorie, protein-rich dairy product that tastes great when mixed with fruit. Just half a cup of cottage cheese contains 16 grams of protein. Mix in some fresh fruit with a little bit of cottage cheese for a quick, healthy breakfast choice.^{[6]XResearch source}
- If you dislike the taste of cottage cheese, try mixing a small amount in with your pancake batter or in an omelet. This will add protein without making the cottage cheese taste overwhelming.
3
Add some vegetarian protein to your cereal. If you love cereal in the morning, go for whole wheat cereals with high amounts of protein. In addition to choosing protein rich cereals, add milk or soy milk to your cereal for added protein. Top your cereal with a dollop of yogurt, or mix in oats or nut butter, like peanut butter, to up the protein content.^{[7]XResearch source}
- In addition to adding protein, add some fruit to your cereal for added health benefits.
4
Mix peanut butter into your pancake mix. If you enjoy pancakes in the morning, you can increase their protein content with peanut butter. Simply add a few spoonfuls of peanut to the batter before frying up your pancakes for a healthy, protein-rich breakfast.^{[8]XResearch source}
- To make pancakes even more nutritious, use whole wheat flour and add fresh fruit like blueberries to your batter.
Tofu can be fried up for breakfast. If you don't eat eggs, use tofu in their place in something like a breakfast scramble. Try frying tofu with a variety of healthy vegetables for a quick, nutritious breakfast that's packed with protein.^{[9]XResearch source}
Chia and pumpkin seeds are a healthy option for breakfast that contain a large amount of protein. You can mix in seeds to cereal, yogurt, and oatmeal or buy bread with chia or pumpkin seeds included.^{[10]XResearch source}
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Method 3

Method 3 of 3:

Adding Protein to Smoothies

1
Add yogurt. Add a few spoonfuls of plain yogurt to your morning smoothie. Yogurts, especially Greek yogurts, contain a lot of protein and can also help a smoothie develop a thick, creamy texture.^{[11]XResearch source}
- Make sure not to get yogurts with added sugar, as these are generally not as healthy as plain yogurts.
2
Mix in natural nut butters. Almond butter, peanut butter, cashew butter, and other nut butters are rich sources that can add flavor to your morning smoothie. Go for organic, natural nut butters, free of unhealthy preservatives and additives, to add a healthy source of protein to your morning smoothie.^{[12]XResearch source}
- Watch serving sizes, however. While nut butters are healthy, they contain a lot of calories. Make sure you only add a small amount of nut butter.
Rice milk and hemp milk are not great sources of protein. Skim milk or soy milk can add a creamy taste to your smoothie while upping the protein content. Try mixing in a little soy or skim milk to your morning smoothie if you're trying to increase your protein intake.^{[13]XResearch source}
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