High-protein breakfasts: easy ideas for every day
I’m Tosti, and breakfast is my moment. Here’s how I make one with protein in a few minutes, with whatever’s at home.
TostiRecipes and home cooking.
Updated · 2 min read
How much protein to aim for
A meal with 20 to 40 g of protein is a good goal for most people.1 Breakfast is often the meal that falls shortest, so it’s a good place to start.
Plus, a breakfast with protein can keep you a little fuller through the morning.2 It’s not magic, but it helps you reach lunch less hungry.
The pieces that add up
A large egg has about 6 g of protein, a 170 g pot of plain Greek yogurt about 17 g, a 240 ml glass of milk about 8 g and half a cup of oats about 5 g.3
Put two or three together and you’re there: eggs with whole-grain toast and fruit, or yogurt with oats and nuts. If you’re a light breakfast person, start by adding just one piece, like a yogurt or an egg, and build from there.
Ideas for every day
Scrambled eggs with spinach and whole-grain toast. Greek yogurt with fruit, oats and a handful of walnuts. Oatmeal cooked in milk with nuts. Toast with fresh cheese and tomato.
Short on time? Make overnight oats in a jar with yogurt or milk: take it out of the fridge and you’re done.
No meat or no dairy
Tofu scramble, whole-grain toast with hummus or a smoothie made with a plant drink, fruit and oats all add up too. If you skip dairy, look for plant drinks with protein and pair them with beans or nuts through the day.
Frequently asked questions
How much protein should breakfast have?
A good goal is 20 to 40 g, like any main meal.1 You don’t need to hit it exactly: two eggs and a Greek yogurt already get you close to 30 g.3
What’s a high-protein breakfast without eggs?
Greek yogurt with oats and nuts, tofu scramble, whole-grain toast with hummus or a smoothie with milk or a plant drink. A 170 g pot of plain Greek yogurt already has about 17 g of protein.3
Can I make breakfast the night before?
Yes. Oats soaked in yogurt or milk, in a closed jar, keep in the fridge and are ready in the morning. You can also boil eggs for a couple of days. That way you don’t depend on how much time you have when you wake up.
Sources
- ISSN, 2017International Society of Sports Nutrition Position Stand: protein and exercise
- Leidy et al., 2015The role of protein in weight loss and maintenance
- USDAFoodData Central
Yema doesn’t replace your doctor or your dietitian. If you have a health condition, are expecting a baby or take medication, talk to a professional.