As a dietitian, one of the biggest mistakes I see in clients’ daily habits is not getting protein at breakfast. A granola bar or bowl of cereal may be quick and easy, but they often don’t provide enough protein to keep you full all morning. I always recommend getting at least 15 grams of protein in the morning to give your breakfast extra staying power and nutrition. Protein helps to keep you fueled and satisfied for the day ahead.
You don’t have to make drastic changes, wake up extra early or cook an elaborate meal to get enough protein at breakfast. If you’re eating in the morning, you’ve already taken the first step.
Use these 5 easy tips to help you pack a bigger protein punch in your breakfast –
Use real milk
Almond milk or other nut milks may be lower in calories, but they usually only provide about a gram of protein per cup. Skim milk provides 8 grams of filling protein per cup. Add skim milk to your smoothie or cereal in the morning for more protein. If you’re lactose intolerant, you can try lactose-free milk, a2 milk, or soymilk.
Put an egg on it
Eggland’s Best eggs are a great source of protein and other essential nutrients, and a morning staple for me. Just one Eggland’s Best egg provides more vitamin D, Vitamin B12, Vitamin E and heart-healthy omega-3s, all with fewer calories and less saturated fat than regular eggs. When I’m not making scrambled eggs or a veggie omelet for breakfast, I’ll sauté some vegetables and add an over-easy egg. If you don’t have time to cook eggs in the morning, boil and peel some ahead of time (or pick up Eggland’s Best Hard-Cooked Peeled Eggs at your local grocery store) to top avocado toast or go alongside a piece of fruit and cereal bar.
Sprinkle some seeds
When it comes to building a high-protein breakfast, every bit counts. Just one tablespoon of pumpkin seeds contains 3 grams of protein, and one tablespoon of chia seeds provides 2 grams. Top your favorite breakfast with a generous sprinkle of seeds for an extra protein boost.
One 6-oz container of Greek yogurt can pack up to 18 grams of filling protein. If you’re someone who likes a smaller, grab-and-go breakfast, go for a convenient cup of Greek yogurt with berries or blend some Greek yogurt into your morning smoothie.
Stir in some egg whites
I love oatmeal, and while nutritious and high in fiber, it is not the highest in protein. I like to stir in about ¼ cup of egg whites to my oatmeal at the end of cooking to take the protein from 5 grams per serving to 12 grams. Plus, Did you know Eggland’s Best makes 100% pasteurized liquid egg whites? They’re super convenient, fat free, and provide 5 grams of protein per serving!
Written by – Kaleigh McMordie
Registered Dietitian Nutritionist and Master of Nutrition