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Learn the benefits of a high-protein breakfast. Maintain your energy levels, lose weight
and build muscle with these five healthy high-protein breakfast ideas
Summary
1What are the possible benefits of a high-protein
Protein is one of three essential macronutrients for health (the others being carbohydrate and fat). It’s important for cell and tissue growth...
2Who should eat a high-protein breakfast?
The average healthy adult only needs to consume about 0.75g of protein per kg of body weight per day. But if you’re looking to optimise your sports...
35 high-protein breakfast ideas
Whether you follow a flexitarian, vegetarian or vegan diet, there are high-protein breakfast meals to suit every taste. Here are five healthy ways...
We all know that breakfast is the most important meal of the day. But what exactly is a healthy
breakfast? And why is protein such an important part of it?
Eating foods that are high in protein first thing in the morning can be a fantastic way to give
yourself a big boost of energy. After all, research suggests that eating a high-protein breakfast
every day may offer numerous possible health benefits – from regulating blood sugar levels to
improving muscle strength.1-5
Join us as we take a closer look at five breakfast ideas that are high in protein and anything but
boring.
What are the possible benefits of a high-protein breakfast?
Protein is one of three essential macronutrients for health (the others being carbohydrate and
fat). And while it’s involved in many bodily functions, it’s especially important for cell and tissue
growth, as well as maintaining and building healthy muscles and bones.6
So how does this apply to breakfast?
Well, a high-protein breakfast can help you maintain steady energy levels throughout the day by
helping regulate your blood sugar.2
Researchers have found, for instance, that healthy young adults who consume a high-protein
breakfast have lower blood glucose levels throughout the day.2 It can also have a positive effect
on our satiety levels, leaving us feeling fuller for longer.7
Several clinical trials have shown that high-protein diets can be associated with weight loss and
improved body composition as well, making it a great choice to start the day with.4,8
Who should eat a high-protein breakfast?
The average healthy adult only needs to consume about 0.75g of protein per kg of body weight
per day.9 But if you’re looking to optimise your sports performance, it’s advised to increase your
intake to 1.4‒2.0g of protein per kg of body weight per day.5
That’s why having a high-protein breakfast can be such a great way to start your day off right,
helping you reach your overall protein goal.10
High-protein breakfasts are also particularly ideal for people trying to control their weight. Since
protein-packed breakfasts can keep you fuller for longer, this means you won’t feel the urge to
snack before your next meal.3,7 Reduced snacking helps limit your total caloric intake for the
day, which may contribute to weight loss.11
In a randomised, controlled trial, middle-aged obese participants were assigned to a control
group, exercise group, and a combined exercise and high-protein diet group. Compared to the
two other groups, the combined high-protein diet and exercise group experienced decreased
body fat and an improvement in their body’s response to insulin – a key factor in maintaining
stable blood sugar levels.8
So if you want to improve your sports performance or lose weight, pairing a high-protein
breakfast with carbs and healthy sources of fat could be the ideal way to start your day.
5 high-protein breakfast ideas
Whether you follow a flexitarian, vegetarian or vegan diet, there are high-protein breakfast
meals to suit every taste. Here are five healthy ways to help energise your day.
1. Protein pancakes
For those of you who crave a sweeter breakfast, protein pancakes offer a great way to satisfy
your sweet tooth while still packing in the protein.
Making protein pancakes is as simple as including your favourite protein powder in your
pancake batter. Blend two scoops (about 40g) of protein powder (a flavoured one is best) with
two eggs, a banana, half a teaspoon of baking powder and a pinch of cinnamon.
Then, once your pancakes are all made up, throw on some healthy toppings like fresh fruit,
yoghurt, a drizzle of honey or a nut butter of your choice.
2. Protein smoothies
Protein breakfast smoothies are a great way to get a quick protein boost, even if you’re short on
time. Better yet, you can tailor your protein smoothie to whatever ingredients you have on hand.
Simply add a scoop of protein powder to any fruit or vegetable smoothie you fancy. Then, to
further increase the overall protein content, use yoghurt or soya milk instead of water, or add
oats.
Smoothies are also a convenient way to add some extra nutrients to your diet. Leafy greens like
spinach and kale are packed with iron, magnesium and potassium, for example, and berries can
be great at delivering a hit of healthy antioxidants.12,13,14
3. Scrambled eggs or tofu
Scrambled eggs are a classic breakfast meal that’s high in protein ‒ one large egg contains
6.3g of protein.15 And, being a nutrient-dense ‘complete protein’, eggs have all nine essential
amino acids that your body needs.15,16
When served with wholegrain or seeded toast, this meal is packed full of energy-boosting
protein, carbohydrates and healthy fat to keep you full the whole morning.17
For those following a plant-based diet, why not try a tofu scramble instead? Tofu is not only one
of the few complete plant-based proteins but emerging research also suggests that it may
reduce your risk of cardiovascular disease.16
So try scrambling silken tofu with vegetables to get a texture that’s similar to scrambled eggs.
4. Oats
Oats are an incredibly versatile and nutritious breakfast food with several health benefits. As
well as being high in protein, they’re also an important source of dietary fibre, which can help
keep your gut healthy.18
However, if you’ve gotten bored of traditional porridge, there are plenty of alternative ways to
rejuvenate this powerhouse breakfast food. For example, both overnight oats and baked oats
can be prepped in advance if you’re short on time in the mornings.
Overnight oats are a no-bake version of porridge that can be prepared in as little as five minutes
the night before. Simply add your oats to a liquid base (milk, plant milk or yoghurt), mix in a
spoonful of chia seeds to give it a pudding-like texture and refrigerate overnight.
Baked oats have gained popularity in recent years as a healthy breakfast treat. Mix oats, milk
(or plant milk), one tablespoon of protein powder, chopped fruit, eggs, one tablespoon of maple
syrup for sweetness and a pinch of salt. Pour into an oven-safe dish and bake until cooked
through before adding your favourite toppings.
Whichever way you serve your oats, healthy toppings can be added to give you an extra dose of
vitamins and minerals. Nut butter, seeds and nuts all provide extra protein and nutrients, for
example, whereas fresh fruit or dark chocolate can satisfy your sweet tooth while potentially
providing important antioxidants (although further research is required).20-22
5. Yoghurt
Yoghurt is another popular healthy breakfast choice with various health benefits. Like all
fermented foods, it can promote gut health and is a good source of protein and calcium.23
When it comes to yoghurt for breakfast, it’s essential to choose the right kind and be mindful of
what you pair it with. So make sure to check the label to avoid any varieties with a high sugar
content. You may also want to avoid yoghurt containing artificial sweeteners – very recent
research has shown that it may disturb the gut microbiome.24
When choosing yoghurt, plain is better than fruit. Greek yoghurt, in particular, is a good
breakfast choice, with close to 10g of protein in a 100g serving.25
Greek yoghurt can also be paired with healthy toppings like muesli, fresh fruit, berries, nuts and
chia seeds for a high-protein breakfast that you can prep in advance.
The final say
Eating a high-protein breakfast every day is a great way to meet or exceed your daily protein
requirements.10 Research has shown that high-protein breakfasts are associated with various
health benefits, including weight loss, keeping blood sugar levels stable and helping to build and
maintain muscle.1-5
Whether you prefer a savoury breakfast or a sweet one, there are plenty of high-protein
breakfast options to satisfy your taste and dietary choices.
While we strive for accuracy and balance, please be aware that this article may discuss
products available for purchase through Holland & Barrett. Consult a healthcare professional
before making any health-related decisions.
- Carbone, JW., et al. ‘Dietary protein and muscle mass: Translating science to application and health benefit’. Nutrients. 2019;11(5):1136. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/.
- Xiao, K., et al. ‘Effect of a High Protein Diet at Breakfast on Postprandial Glucose Level at Dinner Time in Healthy Adults’. Nutrients. 2022;15(1):85. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9824806/.
- Leidy, HJ., et al. ‘Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls’. The American Journal of Clinical Nutrition. 2013;97(4):677–88. Available from: https://doi.org/10.3945/ajcn.112.053116.
- Moon, J., et al. ‘Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss’. Journal of Obesity & Metabolic Syndrome. 2020;29(3):166–73. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/.
- Jäger, R. International Society of Sports Nutrition Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition [Internet]. 2017 Jun 20;14(1). Available from: https://pubmed.ncbi.nlm.nih.gov/28642676/.
- Wu G. Dietary protein intake and human health. Food & function [Internet]. 2016 Jan 1 [cited 2024 Jun 11];7(3):1251–65. Available from: https://pubs.rsc.org/en/content/articlelanding/2016/fo/c5fo01530h
- Paddon-Jones, D., et al. Protein, weight management, and satiety. The American Journal of Clinical Nutrition. 2008;87(5):1558S1561S. Available from: https://doi.org/10.1093/ajcn/87.5.1558S.
- Chen, CN., et al. ‘Effects of Combined High-Protein Diet and Exercise Intervention on Cardiometabolic Health in Middle-Aged Obese Adults: A Randomized Controlled Trial’. Frontiers in Cardiovascular Medicine. 2021;8:2021. Available from: https://www.frontiersin.org/articles/10.3389/fcvm.2021.705282.
- British Nutrition Foundation. ‘Protein’ [Internet]. [October 2023; Accessed 16 April 2024]. Available from: https://www.nutrition.org.uk/nutritional-information/protein/.
- Verreijen, AM., et al. ‘A higher protein intake at breakfast and lunch is associated with a higher total daily protein intake in older adults: a post‐hoc cross‐sectional analysis of four randomised controlled trials’. Journal of Human Nutrition and Dietetics. 2020;34(2):384–394. Available from: https://doi.org/10.1111/jhn.12838.
- Kim, JY. ‘Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance.’ Journal of Obesity & Metabolic Syndrome. 2020;30(1):20–31. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/.
- Nemzer, B., et al. ‘Extraction and Natural Bioactive Molecules Characterization in Spinach, Kale and Purslane: A Comparative Study’. Molecules. 2021;26(9):2515. Available from: https://www.mdpi.com/1420-3049/26/9/2515.
- Beyza Vahapoglu, Erskine E, Busra Gultekin Subasi, Esra Capanoglu. Recent Studies on Berry Bioactives and Their Health-Promoting Roles. Molecules/Molecules online/Molecules annual [Internet]. 2021 Dec 24 [cited 2024 Jun 11];27(1):108–8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8747047/
- NHS Choices. Others - Vitamins and minerals [Internet]. 2024 [cited 2024 Jun 11]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/
- Puglisi, MJ., et al. ‘The Health Benefits of Egg Protein’. Nutrients. 2022 Jul 15;14(14):2904. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9316657/.
- Qin, P., et al. A review on plant-based proteins from soybean: Health benefits and soy product development’. Journal of Agriculture and Food Research. 2022;7(7):100265. Available from: https://www.sciencedirect.com/science/article/pii/S2666154321001678.
- NHS Choices. Starchy foods and carbohydrates [Internet]. 2024 [cited 2024 Jun 11]. Available from: https://www.nhs.uk/live-well/eat-well/food-types/starchy-foods-and- carbohydrates/
- Paudel, D., et al. ‘A Review of Health-Beneficial Properties of Oats’. Foods. 2021;10(11):2591. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8625765/.
- Lopez MJ, Mohiuddin SS. Biochemistry, Essential Amino Acids [Internet]. Nih.gov. StatPearls Publishing; 2024 [cited 2024 Jun 11]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK557845/
- Balakrishna, R., et al. Consumption of Nuts and Seeds and Health Outcomes Including Cardiovascular Disease, Diabetes and Metabolic Disease, Cancer, and Mortality: An Umbrella Review. Advances in Nutrition. 2022;13(6). Available from: https://doi.org/10.1093/advances/nmac077.
- Jideani, AIO., et al. Antioxidant-rich natural fruit and vegetable products and human health. International Journal of Food Properties. 2021;24(1):41–67. Available from: https://doi.org/10.1080/10942912.2020.1866597
- Zugravu, C., et al. Dark Chocolate: To Eat or Not to Eat? A Review. Journal of AOAC International. 2019;102(5):1388–96. Available from: https://doi.org/10.1093/jaoac/102.5.1388.
- Hadjimbei, E., et al. ‘Beneficial Effects of Yoghurts and Probiotic Fermented Milks and Their Functional Food Potential’. Foods. 2022;11(17):2691. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9455928/.
- Shil, Aparna, et al. ‘The Artificial Sweetener Neotame Negatively Regulates the Intestinal Epithelium Directly through T1R3-signaling and Indirectly through Pathogenic Changes to Model Gut Bacteria.’ Frontiers in Nutrition. 2024; vol. 11. Available from: https://doi.org/10.3389/fnut.2024.1366409.
- US Department of Agriculture. ‘FoodData Central: Yogurt, Greek, plain, lowfat’. [Internet]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food- details/170903/nutrients.
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