Breakfast Foods Higher in Protein Than Eggs
Starting your morning with a protein-rich breakfast is one of the smartest habits you can build. Protein helps stabilize blood sugar levels, reduces mid-morning hunger, and keeps you feeling full and energized for hours. According to Kaytee Hadley, MS, RDN, IFMCP—a functional medicine dietitian and founder of Holistic Health and Wellness in Richmond, Virginia—protein in the morning also plays a key role in muscle repair and maintenance, especially for those who are active or focused on weight management. She suggests aiming for about 20 to 30 grams of protein at breakfast.
Eggs are often the go-to choice, offering about 10.7 grams of protein per 100 grams. But if you’re looking to switch things up, there are several breakfast foods that provide equal or even higher amounts of protein. To keep comparisons consistent, the protein values below are based on 100-gram servings.
Almond Butter
Almond butter is a nutrient powerhouse, delivering not only protein but also fiber, healthy mono- and polyunsaturated fats, vitamin E, magnesium, phosphorus, copper, and zinc. Spread it over sprouted-grain toast, swirl it into oatmeal, or blend it into smoothies for a creamy, protein-packed boost.
Protein: 20.8 grams
Smoked Salmon
Smoked salmon is rich in omega-3 fatty acids, which support heart health and may help reduce the risk of coronary heart disease. While the smoking process slightly lowers its fatty acid content—especially with hot-smoked varieties—it remains a highly nutritious, protein-dense option for breakfast plates and bagels.
Protein: 18.3 grams
Steel-Cut Oatmeal
Steel-cut oats are loaded with fiber and plant-based protein, making them excellent for digestive health and cholesterol management. They also support healthy gut bacteria. For convenience, overnight oats are an easy option—combine oats with milk in a 1:1 ratio and top with berries, nuts, cinnamon, or a spoonful of almond butter.
Protein: 12.5 grams
Cottage Cheese
Cottage cheese delivers an impressive amount of protein along with calcium, often surpassing Greek yogurt in protein per serving. It’s also lower in carbohydrates, making it a smart choice for those seeking high protein with minimal lactose. Enjoy it on its own, pair it with fruit, or use it creatively—mix it into pancake batter, fold it into scrambled eggs for extra creaminess, or blend it into smoothies for a rich, dessert-like texture.
Protein: 11.6 grams
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