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Healthy Diet

5 high protein breakfast ideas to power your day

17/05/20245 min read

Written byLaura Harcourt

Reviewed byJulie Cunningham

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...

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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...

Jump to details below

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...

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Jump to section

What are the possible benefits of a high-protein breakfast?
Who should eat a high-protein breakfast?
5 high-protein breakfast ideas
The final say
Related products

Explore related topics

Healthy Diet

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.

protein pancakes with curd and blueberries

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.

Close Up Photo of Woman Hands Making a Healthy Detox Drink in a Blender - a Green Smoothie with Bananas, Green Spinach and Avocado. Healthy eating concept, ingredients for smoothies on the table.

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

cooking tasty scrambled eggs in frying pan

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.¹⁵And, 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.

Overnight oats, bircher muesli with raspberry and apple in glass jars. Wooden background. Close up.

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

Yogurt bowl bar, big board with variety of toppings

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.¹⁰Research 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.

Disclaimer

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.

Sources

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