Discover four foods to add to your breakfast if you want to eat more protein, but aren’t a fan of protein powder.
Reviewed by Dietitian Jessica Ball, M.S., RD
Are you looking to boost your breakfast with more protein, but aren’t a fan of protein powder? While it’s often included in breakfast recipes like smoothies, pancakes and muffins, there are many other high-protein additions you can use to make your meal more nutrient-dense. In this article we’ll explore what protein is, share why you need it and provide four examples of easy ways you can add 10 grams to your morning meal without using protein powder.
What Is Protein and Why Do You Need It?
Protein is one of the three macronutrients our bodies need, along with carbohydrates and fats. It’s made up of amino acids, which are known as the building blocks of the body. Protein helps build and repair tissues, assists in creating energy for the body, helps create enzymes and hormones, and supports the immune system.
The Recommended Dietary Allowance (RDA) is around 46 to 56 grams of protein per day for most adults, but daily protein needs can vary greatly depending on individual factors like sex, age and activity level. You can also calculate approximate protein needs by body weight. The National Academy of Medicine recommends 0.8 grams of protein per kilogram of body weight. For example, a 150-pound person would need about 55 grams of protein per day. It’s important to note that protein needs increase during pregnancy, as well as for elderly people. And those with higher activity levels or specific health goals may have higher protein needs.
Luckily, you don’t need to rely on expensive supplements to meet your needs. Several foods are rich in protein, and it comes in both animal- and plant-based sources. These are four protein-packed foods that can help you up your intake of the satisfying nutrient in your first meal of the day.
4 Ways to Add 10 Grams of Protein to Your Breakfast – Without Protein Powder
1. Add Hemp Seeds
Hemp seeds are a great source of plant-based protein. Just 3 tablespoons provides 10 grams. Hemp seeds are also a good source of healthy fats and fiber, making them a filling and nutrient-dense option to add to your morning meal. They have a subtle nutty taste which makes them perfect to put into a smoothie, sprinkle on whole-grain toast with nut butter, mix into Greek yogurt or add to oatmeal. You may also enjoy them in these High-Protein Lemon Blueberry Energy Balls.
2. Use Cottage Cheese
Just a half-cup of cottage cheese contains 12 grams of protein. It’s also rich in calcium, which is essential for bone health. But it can be high in sodium, so opt for a low-sodium variety if you’re watching your intake or following a heart-healthy eating pattern. You can top it with fruit for something sweet or throw in fresh herbs and diced tomatoes for a savory option. It’s also delicious on top of whole-grain toast. Cottage cheese can also boost the protein content of scrambled eggs – simply mix it into eggs while cooking on the stove for a creamy, cheesy result.
3. Scoop Greek Yogurt
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Greek yogurt has about half the carbohydrates, sugar and sodium of regular yogurt, and almost double the amount of protein. A 6-ounce serving of Greek yogurt yields about 15 grams of protein. This difference comes from the straining process where whey is removed from Greek yogurt. This results in a lower carbohydrate content and a concentrated amount of protein, as well as a thicker texture. You can top your yogurt with fruit, nuts and seeds, granola or coconut flakes. It also makes a great addition to smoothies, a layered parfait or as a base for a dip or spread. It’s so versatile, it can even make a great substitute for sour cream.
4. Add in Eggs
One large egg has about 6 grams of protein. Cooking up two eggs would add about 12 grams of filling protein to your morning meal. Plus, they’re a great source of crucial nutrients like vitamin B12, vitamin D and choline that our bodies need for everything from energy metabolism to bone health and vision. They’re quick and easy to scramble with chopped-up vegetables, cook over-easy and add to avocado toast, or even make into egg bites that can be reheated for a quick breakfast on weekdays.
The Bottom Line
Getting a protein-packed breakfast does not have to include recipes with protein powder. Adding whole foods to your plate, such as hemp seeds, cottage cheese, Greek yogurt and eggs, is an easy way to boost your protein intake. Try including these foods in your morning meal to start your day off on a satisfying and energizing note.
This article was written by M.S., Gillean Barkyoumb and Rdn from EatingWell and was legally licensed through the DiveMarketplace by Industry Dive. Please direct all licensing questions to legal@industrydive.com.
