Nine dietitian-approved ways to pack in more protein at breakfast

When it comes to nutrient intake, metabolism, weight control and energy regulation, getting optimal amounts of protein at breakfast is crucial.

Recent research published in the Journal of Nutrition found that breakfast is the meal that we are mostly likely to skimp on when it comes to protein, but that to build tissue, protein intake should be spread evenly between breakfast, lunch and dinner — that means aiming for an intake of 30g of protein at every meal.

The study, centred around healthy adults, found that getting enough at breakfast resulted in up to 25 per cent more muscle synthesis compared to those who skewed their protein intake to later in the day.

For busy people, this means finding new and interesting ways to get a decent protein hit at breakfast, beyond reaching for the standard eggs on toast or a high-protein yoghurt. Here are some suggestions.

Make a breakfast sandwich

Forget sandwiches only being for lunch, a breakfast sandwich can be a cost-effective, nutritious, and delicious way to get your 30g of protein. Plus, you can make it the night before.

Opt for a dense grain bread – two slices will provide at least 6-8g of protein – and fill with lean protein such as leftover chicken breast, turkey, lean meat patty, tuna, salmon, egg or cottage cheese along with some salad leaves and your favourite spread, for a tasty, filling breakfast meal that can be eaten on the run.

Load up with omega-3s

Australians consume nowhere near the amount of seafood that is recommended to provide the omega-3s we need to naturally buffer inflammation in the body. Breakfast is a good chance to do so, while boosting protein intake at the same time. Eat sardines on toast, add tuna to a sandwich or wrap, or add smoked salmon to your breakfast eggs and you’ll add an extra 8-15g of protein and a whole lot of extra nutrients including omega-3s to your day.

Give tofu a go

High in nutrients and low in calories, tofu is a protein-rich superfood and a smart addition for plant-based diets. Plus, tofu scrambles up exceptionally well as a protein rich alternative to eggs in the morning. All you need to do is combine firm tofu that is finely chopped with a little seasoning (try garlic powder, chilli or soy), add your favourite veggies and cook in a pan with some olive oil for a tasty combo that can be enjoyed with toast, a muffin or extra vegetables like sweet potato to create a nutritionally balanced breakfast.

Blend your coffee

If coffee is the one thing you look forward to each day, it is super easy to make one with upwards of 30g of protein. Just blend your coffee shot with your milk of choice and a scoop of vanilla or plain protein powder and ice, and you have a delicious protein coffee frappe that also serves as breakfast.

Bake some eggs

Eggs are one of the most nutritious and familiar breakfast options, but if cooking up a couple of eggs every morning is not in line with your schedule, you can easily make a batch of egg frittatas or muffins in the air fryer. Just add cottage cheese, along with some cheese and vegetables to the mix, and you have a high-protein breakfast that can be enjoyed on the go.

Super load your smoothie

As soon as smoothies are loaded with yoghurt, milk, fruit, cereal and honey, they become a carb-heavy breakfast with up to 60-80g of carbohydrates per serve. The key to breakfast smoothie success is to strike a balance between carbs and protein by using a high-protein yoghurt or milk as well as a scoop or two of whey-based protein to hit that magic 30g of protein mark.

Embrace the bagel

Plain bagels are exceptionally high in refined carbohydrates, but there is a growing range of higher-protein bagels which, when topped with salmon, eggs, cottage cheese or tuna salad, can create a protein-rich breakfast.

Choose high-protein milk

The new high-protein milks available from supermarkets offer as much as 15g of high-quality protein per serve. This means they can be enjoyed with a protein-rich cereal to create a breakfast cereal option that is close to the recommended 30g of protein per serve.

Swap to protein-boosted toast

There is a growing range of protein-based breads that can offer as much as 20g of protein per two slices. This means you can top them with nut spread or cheese and have a toast-based breakfast that also ticks the box on protein.

Enjoy some leftovers

It may be some lean mince or a piece of schnitzel, a leftover burger or even a piece of pie, but do not underestimate how good an option leftovers can be for breakfast. Not only is dinner generally much higher in protein, but the extra vegetable serves will only improve your nutritional intake overall. Just go easy on the high-fat and high-salt takeaways.