This Is How Much Protein to Aim for at Breakfast, According to RDs

Protein is undoubtedly a major part of a healthy diet, key to maintaining healthy cells and a healthy body. Protein is made up of amino acids, which are often referred to as the building blocks for developing strong muscles, connective tissues, and bones. Protein also helps us digest food and regulate hormones.

You know you should eat protein, but how much—and how should you distribute it throughout the day? Nutritionists share their expert opinions on the best ways to space out your protein intake and, more specifically, how much protein you should aim to eat for breakfast,

How Much Protein Should You Eat at Breakfast?

Technically, it’s not necessary to get more protein at breakfast than any other meal, as long as you’re getting enough throughout the day. However, it’s never a bad idea to start your day with a dose of protein, which will make your meal more satiating and help stave off sugar crashes and hunger until lunch time. People who exercise in the morning should try to grab a protein-filled snack or meal after their workout, especially.

“It’s a good idea to include some protein in your morning, it’ll keep you full for longer and give you sustained energy,” says Jordan Hill, RD, lead registered dietitian at Top Nutrition Coaching.

Aim to even out your protein intake throughout the day: For example, if your protein goal is 100 grams per day, try to eat 30 to 35 grams per meal (using a three-meal-per-day cadence as an example)—including at breakfast.

Maria Sylvester Terry, MS, RDN, registered dietitian nutritionist, often teaches her clients to practice prioritizing protein in the mornings because it completely alters their energy levels and appetite in a beneficial way. This is especially true if they’ve become accustomed to reaching for easy and convenient breakfast bites that are delicious, but don’t supply much energy or satisfaction. 

“Breakfast carbs are typically easy to prep, while protein can be tricky for some—especially those with a low appetite in the morning,” she says. But these options are often made with refined grains and added sugars, like a donut or muffin, that don’t really provide much in the way of useful, hearty nutrients (like protein, as well as fiber and healthy fats). Opting for a protein-filled breakfast instead can stop that hangry feeling mid-morning—and hey, you might even find yourself no longer reaching for that second or third cup of coffee.

And the best news? A breakfast that includes protein doesn’t always have to be made over the stove. There are plenty of great options that can still get you out the door quickly, without needing to turn on the burner and get out the pots and pans. 

How Much Protein Do You Need Per Day?

Everyone needs a different amount of protein, however, the generally recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight. But this number is based on a sedentary adult, and most dietitians will tell you that amount is the bare minimum.

“It’s hard to give a blanket answer on just how much protein is needed,” says Hill. “It can [depend on] age, sex, weight, activity level, and overall health goals.”

Depending on her clients’ individual health goals and needs, Hill typically recommends somewhere between 1 to 1.2 grams of protein per kilogram of body weight. “The more physically active [the person], likely the higher their protein needs,” she says.  “It’s important to get adequate protein for lean muscle mass.”

No need to get overzealous and go over 2 grams of protein per kilogram of your body weight. There is no added benefit to overconsuming protein—in fact, consuming too much protein can be potentially harmful to the kidneys, hydration, and other parts of the body.

We often see people downing heavy doses of protein in the morning: chugging protein shakes, choosing protein-enriched breakfast foods like cereals or pancake mixes, and adding eggs on top of everything. But here’s how much protein is right for you to start your day with.

Easy, Healthy Ways to Add Protein to Breakfast

“Good news for people who don’t like eggs—there are way more [options] than eggs,” Terry says. Here are some easy ways you can add a boost of protein at breakfast.

Try Dairy or Dairy Alternatives

Some of Terry's favorites breakfast items that have protein include Greek yogurt, cottage cheese, dairy and soy milk. “I also love a drinkable protein [shake] like a Chobani Complete, Core Power, or Fairlife,” she says.

Think Outside the Box

“Don’t shy away from non-traditional options: grilled chicken in your scramble or lean ground beef,” Hill says. There are many great foods that are high in protein that can be worked into your morning routine—edamame, nuts and seeds, hemp hearts, and more. And don’t discount dinner leftovers for breakfast!

Don't Sleep On Grains

It’s also a great idea to include complex, whole-grain carbs—bread, oats, brown rice, and other grains—in your breakfast. Bread made with 100% whole-grain flour will provide some fiber and protein with each bite. “Two slices of certain whole grain bread can get you 10 grams of protein, alongside nutrients like carbs, fiber, and minerals,” Terry says.

Supplement When Necessary

What about those protein powders like whey protein, cereals, waffles, and other breakfast products enriched with protein powder? Although both Hill and Terry recommend getting your nutrients from whole foods, it’s OK to use protein powder in shakes or eat a protein-packed pancake. If you’re going that route, Hill recommends mixes like Kodiak cakes to get protein quickly from pancakes or waffles. If you're putting protein powder in your shake, “look for certified seals for quality testing, a third-party-tested protein powder that works for your digestion is absolutely fair game,” Terry says.

But pay attention: If you have a milk allergy, know that many protein powders are made with whey protein. And vegan and vegetarian eaters will want to look for products with plant-based proteins.

High-Protein Breakfast Ideas

Need some inspiration for what to make to add some protein to your mornings? Here are a few ideas, according to RDs.

Eggs

If you have time to make eggs, they are a great source of protein, providing roughly 6 grams in a whole large egg, per FDA data.

• Egg sandwich on Dave’s Killer Bread (for added protein) with a slice of cheese, 2 ounces of deli ham or a piece of Canadian bacon, spinach, and your favorite hot sauce or spread
• Shakshuka with eggs, feta cheese, and crusty whole-grain bread
• Egg scramble with veggies for color and minerals. Increase protein by adding extra egg whites to them, or layering them over quinoa, farro, or other hearty, high-protein grains. You could also add diced chicken or ground turkey.

Oatmeal 

Oatmeal is a fantastic breakfast choice, but adding nuts, nut butter, or chia seeds can help boost its nutritional power even more. “Make oatmeal with milk and add protein powder,” Hill. suggests. “Each of those foods will have a little protein in them and add up to about 20 grams.”

Terry loves overnight oats with rolled oats, chia seeds, milk, and a scoop of your favorite protein powder—a great option you can prepare the night before.  “Add flavor with fruits, nuts or nut butter, and sweetener as you wish,” she says.

And something you may not have considered before—savory oatmeal! Try adding a poached egg, cheese, black pepper, veggies, or even kimchi and hot sauce to your oatmeal.

Dairy

You can get a lot of protein from certain dairy sources. Try plain greek yogurt with cinnamon and berries, or cottage cheese with fruit. In fact, you can add a scoop of cottage cheese (or yogurt!) to your scrambled eggs for a boost of protein and creaminess. 

Nuts, Nut Butters, Seeds, and Seed Butters 

A hearty piece of whole-grain toast, topped with nut butter and/or chopped nuts and fruit, is a great way to pack in a little protein—especially for those that, a) are on the go, b) don’t have a huge appetite first thing in the morning. No need to force-feed yourself eggs, yogurt, or a protein shake when all you really want is coffee and some toast! Nutty granolas, make-ahead breakfast bites, or fruit-and-nut bars are also excellent grab-and-go, hand-held options for busy mornings.

Protein-Packed Smoothies

There are tons of ways to sneak more protein into a morning smoothie. Besides adding a trusted protein powder you know and like, try using nuts, nut butter, nut milk, cow’s milk, seeds, hemp hearts, and yogurt, which will all up the staying power of your smoothie with a few grams of protein.