By Sarah Glunz, MS, CNS, LDN
Protein has always been a cornerstone of a balanced diet, but lately it’s having a moment in the limelight—especially when it comes to a protein-filled breakfast. From the popularity of GLP-1 medications to the increased discussion of perimenopause and menopause, people are hearing more about why it’s so crucial for a nutritious diet.
Protein plays a powerful role in muscle maintenance and growth, metabolism, satiety, blood sugar regulation, and sustained energy. Whether from meat, eggs, dairy, tofu, or nuts, every meal needs to include protein, and that starts with breakfast. For better or worse, breakfast can set the stage for the day, so focusing on quality and balance matters.
Like many nutrients, protein needs vary based on factors like gender, weight, activity level, health status, and goals, but a good rule of thumb for the average adult is 1.2 grams per kilogram of body weight per day. That’s about 108 grams of protein per day for an adult weighing 200 pounds. This amount of protein does require some planning and effort. If you need some help getting protein at breakfast, we have six tasty ideas for you.
As always, check with your doctor for the best protein recommendation for you.
Bonus: These recipes also receive 1, 2, or 3 Guiding Stars for having more vitamins, minerals, fiber, whole grains, and omega-3 fats. Additionally, less saturated fat, trans fat, added sodium, added sugar, and additives like artificial colors. It’s just one more way to quickly find recipes that may work for you! You can read more about Guiding Stars here.
Savory Cottage Cheese Waffles – 2 stars
Creating a savory breakfast with waffles made with cottage cheese and topped with eggs is genius, and the result is a hearty meal with 20 grams of protein.
Get the recipe: Savory Cottage Cheese Waffles
Spinach-Feta Breakfast Wraps – 1 star
Make-ahead and freeze for a protein-packed meal you can just heat up on busy mornings. I love that they are easy to customize with your favorite veggies and cheese.
Get the recipe: Spinach-Feta Breakfast Wraps
Homemade Breakfast Tacos – 2 stars
If you’ve ever thought making eggs on a busy morning was too time-consuming, think again. You’ll get 21 grams of protein with just five minutes of prep!
Get the recipe: Homemade Breakfast Tacos
Southwestern Sweet Potato Tofu Scramble – 3 stars
Breakfast doesn’t have to be sweet, and it doesn’t have to include any animal protein. Tofu and beans provide the protein in this plant-based, hearty meal that works for any time of day. Plus, these plant proteins also contain fiber, another important nutrient for weight loss, blood sugar management, and overall health.
Get the recipe: Southwestern Sweet Potato Tofu Scramble
Tiramisu Chia Pudding – 3 stars
Eggs aren’t the only way to get protein at breakfast. The protein in this make-ahead breakfast (that tastes like dessert) comes from chia seeds and yogurt.
Get the recipe: Tiramisu Chia Pudding
Morning Mocha-Coffee Smoothie – 2 stars
Smoothies make it easy to load up on vitamins, minerals, fiber, and protein—all in one meal. Add a couple of hard-boiled eggs or Greek yogurt on the side for an easy breakfast with 20 grams of protein.
Get the recipe: Morning Mocha-Coffee Smoothie
Nutritionist Tip: If prepping one of these breakfasts feels impossible, there are even easier ways to get what you need, like store-bought protein shakes. Just combine one with some fruit and nuts for an on-the-go meal that couldn’t be any easier.
Sarah Glunz, MS, CNS, LDN, is a nutritionist with more than 15 years of experience — and a busy mom who knows how tough it can be to eat healthy. At Savory, she’s passionate about creating balanced meals and snacks that are both nutritious and easy.
