Five Ways to Eat Protein in the Morning

Updated on March 4, 2020
Jennifer Mugrage profile image

Jennifer loves innovating in the kitchen and sharing tips and tricks with other food-lovers.

Adding almonds or other nuts to your breakfast is an easy way to work in some protein. Try using them as a topping on oatmeal.
Adding almonds or other nuts to your breakfast is an easy way to work in some protein. Try using them as a topping on oatmeal.

Yes, You Can Eat Protein at Breakfast!

We all know it's important. We know how much better we feel when when we've had some protein first thing. We know that it gives us fuel for the morning and makes us less likely to binge on donuts. But it seems so inconvenient compared to a bowl of cold cereal or a bagel or a cup of coffee. Here are some ideas to inspire you:

  1. Bacon
  2. Eggs
  3. Tuna
  4. Yogurt With Wheat Germ
  5. Nuts

1. Bacon

Bacon, once thought to be a guaranteed heart attack, has recently been found to be not that bad for you after all. And it's amazingly delicious! The only problem is that it takes a while to cook.

However, if you are frying up only one, two, or three slices, it's not really that hard. Put them on as soon as you get up. Get them going nice and hot while you, say, make your coffee. Then turn the heat down and monitor them while you assemble the rest of your breakfast. When they are at a color that you like, use a spatula to lift them onto a paper-towel-covered plate, where they will quickly crisp up.

In just a few minutes, you will be able to enjoy protein at its most delicious!

An egg frying in a single-serve frying pan.
An egg frying in a single-serve frying pan.

2. Eggs

Eggs, like bacon, were once considered to be heart-disease bogeymen. And, like bacon, they have since been discovered to be much better for your blood sugar—and your heart—than previously thought.

The photo illustrates how quickly you can fry up a single egg for yourself in one of those little one-egg frying pans. Make some whole wheat toast, and breakfast is served!

If you prefer boiled eggs, make five or six at a time, stick them in the fridge, and you can just grab one for breakfast.

Of course, there are many other fun things you can do with eggs—scrambled, omelettes, huevos rancheros—but this article all about making breakfast easy. Save the fancy stuff for the weekend.

3. Tuna

Perhaps "tuna" and "breakfast" have never crossed your mind in the same sentence. If so, prepare to be amazed!

If you like tuna at all, this is a quick and easy way to get your morning protein fix.

  1. Make some tuna salad (I like to keep it simple: tuna, mayo—that's it) and store it in the fridge.
  2. In the morning, toast a bagel (good bagel flavors with tuna include sesame seed, onion, or "everything").
  3. Spread some tuna on the bagel. Add cheese if you like. Fruit on the side.

The result is savory, surprisingly satisfying, and so convenient.

Plain yogurt topped with wheat germ for protein and texture.
Plain yogurt topped with wheat germ for protein and texture.

4. Yogurt With Wheat Germ

You have to be a die-hard yogurt fan to enjoy this one. I like sour things like pickles, lemons, and Sour Patch Kids, so I enjoy plain yogurt. Sometimes I even stir in a little lemon juice just for fun.

Yogurt has some protein, and wheat germ is high in protein. (I learned this when I was pregnant. Thank you, What To Eat When You're Expecting.) Between them, you can get a breakfast that is decently high in protein and has no sugar and very few carbs. I recommend you buy the full-fat kind of yogurt, because the low- or no-fat versions often have gelatin added (check the label).

Obviously, you can add whatever you want to your yogurt: fruit, jam, chocolate syrup. Just be sure to sprinkle on the wheat germ when you're done. This is a breakfast that takes almost no time to prepare.

Oatmeal topped with brown sugar and almonds.
Oatmeal topped with brown sugar and almonds.

5. Nuts

If, like my husband, you have a very healthy and efficient habit of making yourself a bowl of oatmeal like clockwork every morning, an easy way to add protein to your usual routine is just to keep some almonds on hand. Throw a few on top of your oatmeal. The kind in this photo are some roasted/glazed variety, but you can buy any kind you want, including plain.

If you want to work some fruit into this same breakfast, dice up half an apple, put it in your serving bowl, plop the hot oatmeal on top of it, and stir. The result will be crisp-tender bits of apple in your oatmeal and crunchy almonds on top. Paradise.


    0 of 8192 characters used
    Post Comment
    • Kyriaki Chatzi profile image

      Kyriaki Chatzi 

      3 years ago

      Great piece! Thanks for sharing!


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)