Breakfast Foods That Have More Protein Than an Egg

Protein is an essential nutrient that your body needs to function. It’s a key building block that supports your bones, muscles, blood, skin, and hormones. Protein also helps you feel full for longer, especially when you eat it in the morning. Research shows a high-protein breakfast can benefit your muscle health and help you feel more satisfied throughout the day. Aim for around 30 grams of protein on your breakfast plate (or bowl or cup).    

Many people think eggs are the only high-protein breakfast option. 

One large, grade A egg has:

• Protein: 6 g
• Calories: 72
• Fat: 5 g
• Carbohydrates: 0.4 g
• Cholesterol: 207 mg
• Sodium: 65 mg

But if you have dietary restrictions or you're just looking for more protein to start your day, there are plenty of other high-protein breakfast options besides eggs.

A great source of protein that also benefits your gut, bone, and heart health. Add it to smoothies, use it as an alternative to sour cream, or mix in your favorite fruits and granola.

One 6-ounce serving of whole milk Greek yogurt contains:

• Protein: 15 g
• Calories: 160 
• Fat: 7 g
• Carbohydrates: 8 g
• Cholesterol: 28 mg
• Sodium: 57 mg

It’s packed with a slow-digesting protein that helps you stay full. It’s got essential vitamins and minerals, boosts bone health, and can help control blood sugar levels. Add it to smoothies, eggs, pancake batter, or oatmeal.

One serving (100 g) of whole milk cottage cheese contains:

• Protein: 12 g
• Calories: 103 
• Fat: 4 g
• Carbohydrates: 5 g
• Cholesterol: 18 mg
• Sodium: 350 mg

Tofu is a cholesterol-free source of protein with lots of health benefits. It can improve heart health, lower your cancer risk, strengthen muscles and bones, and help with weight management. Make a tofu scramble or add it to a smoothie.

One cup of firm tofu has:

• Protein: 20 g
• Calories: 183 
• Fat: 11 g
• Carbohydrates: 5 g
• Cholesterol: 0 mg
• Sodium: 18 mg

There are many types of protein powders with different ingredients and benefits. Protein powders are often used after a workout to aid recovery and muscle growth. People also use protein powders for weight management. You can add them to a shake to boost your protein intake. 

One scoop of whey protein (varies by brand) contains:

• Protein: 30 g
• Calories: 150 
• Sugar: 1 g

Nuts aren't just a good source of protein, they also have lots of heart-healthy fats and omega-3 fatty acids. Plus, they’re rich in fiber, which helps satisfy hunger cues and lower cholesterol levels.   

One serving (30 g) of raw almonds has:

• Protein: 6 g
• Calories: 188 
• Fat: 15 g
• Carbohydrates: 6 g
• Cholesterol: 0 mg
• Sodium: 2.5 mg

Beans are an incredibly nutrient-dense food. They’re high in fiber, potassium, and other vital nutrients. Beans can help lower cholesterol, blood sugar, and the risk of colon cancer. Add them to breakfast burritos, scrambles, and tacos.

One serving (half a cup) of black beans contains:

• Protein: 9 g
• Calories: 153 
• Fat: 2 g
• Carbohydrates: 26 g
• Cholesterol: 0 mg
• Sodium: 283 mg

Packed with vitamins and minerals, this grain’s full of health benefits. Fiber-rich quinoa can improve your digestive help and lower your risk of colon cancer. It’s also a complete protein, with all nine essential amino acids, which helps build muscles and a strong immune system. 

One cup of cooked quinoa contains:

• Protein: 8 g
• Calories: 222 

These hearty, healthy grains are loaded with nutrients that help manage cholesterol, blood sugar, and weight. They can also lower the risk of heart disease, diabetes, and certain cancers. Try oatmeal, whole wheat toast, and whole-grain cereals. 

One serving (40 g) of rolled oats has:

• Protein: 5 g
• Calories: 153 
• Fat: 2 g
• Carbohydrates: 27 g
• Cholesterol: 0 mg
• Sodium: 2 mg

This popular spread can satisfy your appetite (and taste buds) with its protein and fiber. It’s also been linked to health benefits like a lower risk of heart disease and type 2 diabetes. Just make sure to watch for added sugars or oils.  

One serving (2 tablespoons) of peanut butter has:

• Protein: 6 g
• Calories: 200 
• Fat: 17 g
• Carbohydrates: 9 g
• Cholesterol: 0 mg
• Sodium: 150 mg