Can a High Protein Breakfast Help With Weight Loss? Yes. Here Are 13 Meal Ideas to Get You Started
Key takeaways:
A high-protein breakfast can help with weight loss by making you feel full longer. It may also help you eat less throughout the day.
Eating more protein overall is thought to help with weight loss. Some breakfasts high in protein include protein pancakes, Greek yogurt, and an egg scramble with beans.
Not everyone needs the same amount of protein each day. But eating 25 g to 30 g of protein at breakfast may be helpful for weight loss or preventing weight gain.
Table of contents
Ever feel hungry an hour after breakfast? That might be a sign that your morning meal is missing an important component — protein. Many traditional breakfasts — like toast, muffins, and cereal — are heavy on carbs but light on protein. And it turns out those carb-heavy meals don’t always keep you full for very long.
Research suggests that starting your day with high-protein foods can help you feel full longer and snack less during the day. So eating more protein at breakfast may help you lose weight.
Below, we’ll share some options for high-protein breakfast foods. And we’ll take a look at what science says about why high-protein breakfasts might support weight loss.
Is protein good for weight loss? Protein can help you lose weight by making you feel full, increasing the amount of calories you burn, and reducing your appetite.
Can you get enough protein without meat? Yes. If you follow a vegan or vegetarian diet, these are plant-based protein sources to emphasize in your diet.
Tips for adding protein to oatmeal: Adding protein foods to your morning oatmeal could double to triple the amount of protein in your breakfast. Learn some easy ways to do it.
13 high-protein breakfasts for weight loss
Note: Each of the following breakfast options can provide around 20 g of protein (or more), depending on serving size.
1. Scrambled eggs with veggies
One egg has over 6 g of protein, which makes eggs a great way to increase protein intake. Eggs also provide choline, which can help boost brain health. Add some leafy green vegetables — like spinach, kale, and broccoli — to scrambled eggs for added fiber and nutrients like iron and calcium.
2. Tofu scramble
If you don’t eat eggs, you can get a similar protein boost by using tofu to create a vegan-friendly version of scrambled eggs. One serving of soft tofu provides 18 g of protein. And its heart-healthy soy may help lower cholesterol. Throw in some cooked spinach and pair with multigrain toast for a tasty and hearty meal.
Remember that seasoning can help spice up your dish and add fun flavors. Try adding paprika and chilli flakes for a spicy kick, or cinnamon and sugar for a sweet option.
3. Greek yogurt parfait
Greek yogurt is an excellent source of probiotics, which can improve gut health. And Greek yogurt has more protein than regular yogurt. One serving (7 oz) of low-fat Greek yogurt contains 20 g of protein. The same amount of regular yogurt has around 10 g of protein.
You can sprinkle some honey and granola on top for added flavor and texture. Or add nuts to increase the protein even more. You can also add fruit like blueberries and/or strawberries for their antioxidant and anti-inflammatory properties.
4. Protein pancakes
You may think of pancakes as a carbohydrate-heavy breakfast option. But with a few adjustments, you can turn traditional pancakes into a protein-packed power meal. Instead of using a pancake mix with regular flour, use one made with oat flour, which has over 13 g of protein per ½ cup. You can also add a scoop of protein powder to your regular pancake mix to add anywhere from 10 g to 30 g of protein. Top pancakes with a scoop of Greek yogurt, or serve an egg on the side.
5. Avocado and egg toast
Avocados are one of the fruits highest in protein. And eating avocados is linked to better heart health. Spread half an avocado on two slices of whole-grain toast and top each piece of toast with an egg and sauteed spinach. The whole-grain bread also provides important nutrients, including fiber. Fiber has many health benefits, including its own role in supporting weight loss.
6. Breakfast burrito
If you’re looking for a breakfast you can grab to go, breakfast burritos are a great option. Beans are an excellent plant-based source of protein, fiber, and B vitamins. Fill a whole-wheat tortilla with scrambled eggs and black beans (½ cup will provide over 7 g of protein). Sprinkle some shredded cheese and salsa on top for a hearty and satisfying meal.
7. Protein breakfast smoothie
There are plenty of ways to make a protein-rich smoothie. Choose a liquid base that contains protein — such as milk or a dairy alternative like soy milk. Add a protein-rich addition of your choice — think yogurt, silken tofu, chia seeds, peanut butter, or protein powder. Experiment with different flavors to see what you like most. You can add fruit and veggies for added flavor and nutrients.
8. Cottage cheese with berries and nuts
Cottage cheese is a nutritious, protein-packed food. A ½ cup of low-fat cottage cheese has 12 g of protein. To increase protein even more, sprinkle a high-protein nut on top.
9. Black bean and egg scramble
You can create your own “deconstructed” breakfast burrito with a black bean and egg scramble. Not only is this a high-protein breakfast, but the fiber in black beans can help you regulate blood sugar. Try some avocado slices on the side.
10. Quinoa breakfast bowl
Quinoa is a complete protein. This means it contains all nine amino acids essential for your body. One cup of cooked quinoa provides 8 g of protein. Add a serving of shredded cheese, an egg, and some toasted slivered almonds for a hearty, high-protein breakfast.
11. Oatmeal
Oatmeal is a great choice as a high-protein breakfast for weight loss. Studies show that the protein and fiber in oatmeal may help support weight loss by decreasing appetite, increasing fullness, and reducing calorie intake.
One serving of oatmeal has about 6 g of protein. Cook it in a half-cup of milk and then top it off with some yogurt, nuts or nut butter, and fruit for a heart-healthy meal with plenty of protein.
12. Egg muffins
You can prepare a week’s worth of breakfast in advance by making a batch of egg muffins. Mix together eggs, chopped-up veggies of your choice — think mushrooms, broccoli, bell peppers — and add cottage cheese. You can stir in chopped-up meat or beans for extra protein. Bake them in a muffin pan, and you have a perfectly portable breakfast.
13. Chia seed pudding
Chia seed pudding is best prepared the night before. Mix chia seeds, low-fat milk, and Greek yogurt according to the consistency you like. Top with crushed nuts like almonds or cashews.
How does a high-protein breakfast help with weight loss?
Overall, protein is good for weight loss.
And high-protein breakfasts may support weight loss in a few ways. Research suggests that eating a breakfast high in protein can help you:
Feel less hungry
Eat less food throughout the rest of the day
Boost hormones that make you feel more full
Snack less in the evening
How much protein should you eat at breakfast?
Eating 25 g to 30 g of protein at breakfast can be especially helpful for regulating your appetite for the rest of the day, according to the American Society for Nutrition. They also recommend eating 25 g to 30 g of protein at each meal if your goal is weight loss or weight management.
Keep in mind that not everyone needs the same amount of protein. And most people already get enough protein in their diet. But some groups — like older adults, athletes, and people trying to lose or maintain their weight — may benefit from increasing their protein intake.
Easy tips for adding more protein to your breakfast
There are plenty of ways you can add more protein to your breakfast. For example, you can:
Drink a latte instead of regular coffee: One cup of milk has about 8 g of protein.
Swap out white bread: Eat multigrain bread instead, since it usually has about double the protein content of white bread.
Add a side of yogurt: Yogurt contains about 6.5 g of protein per ½ cup serving. You can try Icelandic yogurt — or skyr — which is even higher in protein.
Love your leftovers: Last night’s chicken and wild rice can make for a satisfying, easy breakfast.
Add a handful of nuts: Almonds are the highest-protein nut, adding about 6 g of protein per ounce.
Choose cottage cheese: Adding ½ cup of cottage cheese will increase your protein intake by 12 g.
Frequently asked questions
Skipping breakfast doesn’t seem to help with weight loss. Some studies actually suggest that skipping breakfast can make you more likely to gain weight. And in general, people who skip breakfast are more likely to have excess weight. But the science isn’t clear. Some research shows that skipping breakfast has no effect on weight.
If you follow a dairy-free or gluten-free diet, you still have plenty of options for high-protein breakfasts. You can combine high-protein foods like eggs, sausage, beans, salmon, lentils, nuts, and whole grains. Many dairy substitutes are also high in protein, such as pea powder “milk.”
If you’re looking for vegan breakfasts high in protein, remember that beans, legumes, seeds, and grains are packed with protein. You can try high-protein breakfasts like:
Scrambled tofu with multigrain bread
Oatmeal pancakes
Black beans and sweet potatoes
Avocado toast with multigrain bread
The bottom line
Starting the day with a high-protein breakfast may help you reach your weight-loss goals by helping to keep you full and reduce snacking throughout the day. Whether you prefer a hearty sit-down breakfast or a grab-and-go meal, you have plenty of choices when it comes to choosing a high-protein breakfast for weight loss. And remember that making small changes can make an impact. Adding nuts, yogurt, or a latte to your meal can bump up your protein intake without much effort. The key is to find meals you enjoy so that you can stick with them and make them part of your routine.
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References
Dhurandhar, E. J., et al. (2014). The effectiveness of breakfast recommendations on weight loss: A randomized controlled trial. The American Journal of Clinical Nutrition.
Ghazzawi, H. A., et al. (2019). Effect of high-protein breakfast meal on within-day appetite hormones: Peptide YY, glucagon like peptide-1 in adults. Clinical Nutrition Experimental.
Kumar, D., et al. (2020). Nutritional components in green leafy vegetables: A review. Journal of Pharmacognosy and Phytochemistry.
Leidy, H. J., et al. (2013). 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.
Leidy, H. J., et al. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition.
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