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Breakfast is the most important meal of the day.
While there’s no denying that it’s essential for boosting your energy levels in the mornings, some research suggests that eating a high protein breakfast everyday can also aid with other things – including weight control.
While breakfast in general has many benefits for our bodies, consuming foods which are high in protein first thing in the morning is a fantastic way to give yourself a big boost of energy.
That energy could in turn stimulate your brain, potentially leading to better concentration and physical performance.1
Additionally, having a healthy breakfast every morning that’s rich in protein will leave you feeling fuller. That means you’ll be much less likely to crave a snack before lunch!
High protein breakfasts are particularly ideal for people trying to control weight. That’s because a protein-packed breakfast tends to keep you sated for longer, meaning you won’t feel the urge to snack before your next meal.2,3
Overall, you’ll likely end up eating fewer calories during the day. In general, you should be aiming to eat around 20g of protein at breakfast to help keep you sustained until your next meal.3
While some breakfast foods like eggs and fish are already packed with protein, there are other equally as healthy things you can prepare which have high amounts of natural or added protein.
After some inspiration for a high protein breakfast? Here are five ideas to keep you sated and satisfied throughout the morning:
Muesli is a great source of fibre thanks to the fact it contains oats. What’s more, it can be very high in protein depending on what else has been put into it.
High protein muesli is enhanced with protein-packed soya flakes, seeds and nuts, plus it tastes delicious on its own with milk or mixed with some fresh fruit.
If you’re a vegan, soya drinks are generally the most protein rich alternatives to dairy.
If a couple of slices of toast are usually your go-to breakfast, try upping the protein by switching to a seeded bread and swapping jam for nut butter.
Nuts are a great source of protein and you’ll find a range of different options, from classic peanut butter to creamy almond or hazelnut.
Scrambled eggs on seeded toast are another classic breakfast food and a great source of protein in themselves.
One large egg has around 6g of protein in it, while some seeded breads can contain upwards of 3g of protein per slice.4,5
For an even bigger protein boost (and extra flavour), why not add some chopped tomatoes, fresh herbs and a sprinkle of soya protein mince?
A layered yoghurt, or yoghurt parfait, is a great high protein breakfast that can be effortlessly prepared in advance the night before.
Add some plain yoghurt to a jar or container and then layer it with some high protein muesli, nuts (almonds are a particularly good source of protein), chia seeds and some fresh or frozen berries.
Protein-heavy breakfasts don’t always have to be super healthy.
If you fancy a little treat, try making protein pancakes by blending two scoops (about 40g) of your favourite protein powder (a flavoured one is best) with two eggs, an overripe banana, half a teaspoon of baking powder and a pinch of cinnamon.
Cook as you normally would in a pan and then serve with fresh fruit and a drizzle of honey.
If you spent a lot of the past couple of years on social media, it’s likely that you’ve come across baked oats. While this breakfast is nutritious, it doesn’t compromise on flavour.
Easy to make in both vegan and vegetarian varieties, you can jazz up your protein baked oats with your favourite toppings, whether that’s a dollop of peanut butter or some dark chocolate chips.
For vegan baked oats, you’ll need: ½ cup of rolled oats, 1 tbsp protein powder, 1 banana, ¼ plant milk, 1 tbsp maple syrup, a sprinkle of salt, some cooking spray and whatever toppings you desire once you’ve whizzed all the ingredients in a blender.
Much like baked oats, overnight oats are still having a moment – and for good reason! Super easy to prep the night before and packed with protein, these are a great option for people looking for quick high protein breakfasts.
Discover these two ways to make overnight oats, just add a scoop of protein powder to up its protein contents!
If you’re vegan and eggs are out of the question, you’ll be pleased to know that tofu also offers a good amount of protein – 6.9g per 100g if you’re using the silken variety.6
If you’ve got a little time on your hands or you’re making a brunch to impress your friends, we’d recommend making these vegan scrambled tofu tacos for a Mexican treat.
If smoothies are your go-to for breakfast each morning, don’t worry. In fact, they’re actually a super convenient way to get your protein up at the start of the day!
You could choose to make your favourite recipe with a scoop of protein powder added in, or keep things natural with this Deliciously Ella Breakfast Smoothie – packed full of plant based protein.
Again following the Mexican theme, breakfast burritos are one of the best high protein breakfast foods that you can tailor to your liking.
You can include scrambled eggs or tofu, black beans and cheese (which are all great sources of protein) alongside some healthy fat like avocado and fresh flavours of lime and coriander – what’s not to love?
And last up in our list, we have a super easy and quick high protein breakfast for you to try – overnight chia pudding. Simply blend up ¾ cup of plant milk, 2 tbsp chia seeds, 1 scoop chocolate protein powder, 2 tbsp cacao powder and a tbsp of maple syrup until smooth.
Pour into a mason jar and pop it in the fridge to set over night, ready for you to grab and go in the morning.
If you’re feeling particularly experimental though, why not try our chocolate and chia dessert?
Feeling inspired to try some of these delicious protein rich breakfast ideas?
We sure hope so. But if you’re in a rush or need something extra to get you through a long day, why not take a look at the delicious bars and snacks in our protein foods range?
Last updated: 17 August 2022
BSc Food Engineering 2014, MSc Public Health 2017
Itala started her career as a Food Law Advisor at Campden BRI, in 2019, advising and assisting businesses all over the world about UK and EU food legislation. She has worked with Portuguese, Spanish, Brazilian and some other Latin America' food regulatory systems, helping them to place compliant food and drink products on the market.
Prior to that, Itala worked in the hospitality, telecommunications, and occupational health and safety industries.
Itala joined Holland & Barrett as a Senior Regulatory Affairs Associate in 2021.