11 Ways To Easily Add Protein To Your Breakfast 🍳

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Increasing protein intake is something that I’ll forever harp on. I think it’s probably safe to say that upwards of 90-95% of my clients come to me not eating enough protein!

A high-protein breakfast is particularly important to set up stable blood sugar levels throughout the day, keep us energized and satiated, and set our hormones, metabolism, and blood sugar up for success throughout your day 🔥

If you want more energy, balanced hormones, and a firey metabolism — make sure you’re eating enough protein!

Protein is an essential nutrient that:

• builds and repairs tissues, including muscles, bones, skin, and hair

• produces enzymes and hormones

• keeps the cells of the intestinal lining healthy and in integrity

• keeps you feeling full and satisfied longer

• supports energy production

• supports the health and capabilities of our immune system

• and more
  

If you're looking to add more protein to your breakfast (I generally recommend aiming for ~25-35g of protein at breakfast time) — I’ve got you.

Here are 11 ways to incorporate protein into your breakfast:

1. Eggs
   
   Eggs are one of the easiest and most versatile sources of protein. One large egg contains about 6 grams of protein (is that less than you expected!?), making it a great addition to any breakfast. Try making an omelette or scrambled eggs with vegetables for a protein-packed breakfast. You’ll likely need at least 3 eggs, plus an additional protein source to meet your 25-35g goal!
   

2. Fish
   
   Smoked salmon and smoked trout (I feel like these are the most “breakfast-y” fish) are both great sources of protein. A 3-ounce serving of smoked salmon contains about 15 grams of protein, while a 3-ounce serving of smoked trout contains about 17 grams of protein. Try adding smoked salmon or trout to your omelet for a tasty and protein-packed breakfast.
   

3. Ricotta
   
   Ricotta cheese is a great source of protein and can be used a ton of different ways at breakfast time (this is a great one to add to your scrambled eggs or omelet 😉)! A half-cup serving of ricotta cheese contains about 14 grams of protein. Try adding ricotta cheese to your pancakes or waffles (lemon ricotta pancakes are the GOAT) for a protein-packed breakfast, or have it on its own with cooked-down fruit (just make sure you’re aiming for at 25-35g total!).
   

4. Protein Powder
   
   Protein powder is probably the easiest, quickest way to add a good amount of protein to your breakfast. One scoop of protein powder can contain about 20-25 grams of protein. Try adding a scoop of protein powder to your smoothie or oatmeal to hit your breakfast protein goals. We love the ATP Labs Beef Protein or EQUIP’S Prime Protein for animal-based options, and the Genuine Health Fermented Plant Protein for an easy-to-digest, plant-based option.
   

5. Greek Yogurt
   
   Greek yogurt is a great source of protein (especially if you’re not super into ricotta or cottage cheese, or just want to diversify your dairy products!). One cup of Greek yogurt contains about 20 grams of protein. Try adding Greek yogurt to your smoothie, topping your oats with it, or enjoy it on its own with all the fun toppings.
   

6. Hemp Seeds
   
   Hemp seeds are a great source of protein and can be added to a variety of breakfast dishes (this is a GREAT way to up your protein intake in smoothies, protein overnight oats, or your greek yogurt and ricotta breakfasts!). Two tablespoons of hemp seeds contain about 6 grams of protein.
   

7. Bone Broth
   
   Bone broth is a great source of protein and can be used in a variety of breakfast dishes. A cup of bone broth contains about 6-9 grams of protein. Try adding bone broth for a savory oats vibe (make your oats with bone broth & add a couple of soft-boiled eggs!) or have a cup on the side of your breakfast to up your protein at breaky.
   

8. Breakfast Sausage
   
   Adding in breakfast meats like a good quality breakfast sausage is an easy way to up your protein intake at breakfast. Two links of breakfast sausage contain about 14 grams of protein. Enjoy these on the side of your eggs, as part of a breakfast sandwich, or chop them up and add them to a frittata!
   

9. Tofu
   
   Tofu is an awesome plant-based high-protein option, and can actually be used in a variety of breakfast dishes (it’s often used in lieu of eggs, for a plant-based “scramble”). A half-cup serving of tofu contains about 10 grams of protein. Try making a tofu scramble or adding tofu to your breakfast burrito!
   

10. Collagen
    
    I love to use collagen as a more “complementary” way to get protein in — more like a protein boost — versus a sole protein source (as it's not a complete protein). One scoop of collagen powder contains about 10 grams of protein. As a booster, I love to recommend adding a scoop of collagen powder to your coffee or matcha, or your smoothie or overnight oats. I like this brand, and this brand, but generally speaking, any collagen you can find is likely a great option!
    

11. Cottage Cheese
    
    Cottage cheese is another high-protein dairy option you can add to your rotation! A half-cup serving of cottage cheese contains about 14 grams of protein. Similar to ricotta or Greek yogurt, you can eat this on its own with all the fixings, or add it to your pancakes (this is so good)!

Prioritizing protein in the morning is going to transform how you feel throughout the day.

It’ll keep you feeling energized, and satiated, and translate into better hormone balance, gut health, and metabolic function.

Here’s to all of that — and delicious, protein-packed breakfasts 💪

Enjoy!