5 Ways to Eat More Protein at Breakfast

I love breakfast! I know many people who don't feel hungry in the morning and don't like to eat breakfast, but I'm not one of them. Breakfast is what gets me out of bed in the morning. The problem for me and many others is we are not eating the best breakfast. Recent studies have indicated that our protein intake is skewed to much towards later in the day. Check out my article about protein for more information. So how do you get more protein at breakfast without starting a chicken farm?



spinach bell pepper scrambleWhen most people think of protein for breakfast, they think of eggs. Unfortunately 1 egg has only 6 grams of protein, so it is not going too far towards your overall protein intake. However since they are the go to for many people, they can't be ignored. My favorite way to have eggs in the morning is a scramble. Scramble a couple of eggs with precooked cut potatoes (steam them in the microwave for a few minutes first), bell peppers, onions, spinach, and a little cheddar cheese (sausage, preferably a lower fat variety can also be added) . For a bonus you are getting in vegetables for breakfast.

Greek yogurt

greek yogurt with berriesFor a quick take-with-you breakfast add frozen berries to greek yogurt. For a protein bonus and some added crunch, top with hemp seeds, chopped walnuts or pumpkin seeds.

Overnight oatmeal

I love the wholesome taste of steel cut oats. To boost the protein content of oatmeal and add some extra flavour, I make a blend of 2 parts steel cut oats, 1 part quinoa, 1 part chia seeds and top with a tablespoon of hemp seeds and a little milk or milk substitute. Steel cut oats take a long time to cook so I use two different methods for overnight oatmeal depending on if I am making it for myself or the whole family. Making it for the family I put about a cup of the oat mixture to 4 cups water in the crockpot and cook on low overnight. For myself I cook a single serving the night before (bring to a boil and cook for 5 minutes) and put in a thermos to continue cooking overnight. In the morning, a minute in the microwave heats it up nicely.


beet spinach smoothieIf your breakfast consists of a glass of juice, why not up change it up to a smoothie. I add about half a scoop of protein powder to my smoothie to make it more filling and increase my protein intake. Another option is a greek yogurt smoothie. My favorite breakfast smoothie consists of half a beet, spinach, half a banana, frozen mixed berries and protein powder.


Beans is something most people don't think of for breakfast, but if you are creative they can be a great addition. Leftover baked beans are good for breakfast. Other options are adding chickpeas to your scramble, using chickpea flour in muffins (also gluten free), adding cooked and mashed chickpeas or white beans to oatmeal.