Breakfast Foods that are Healthy Sources of Protein


Benefits of adding protein to your breakfast

The importance of eating a diet rich in protein cannot be underscored enough. Protein is such a vital nutrient that the health and well-being of the human body suffers when it is lacking. Not only is protein essential to helping the body rebuild and restore itself, but a diet rich in protein aids in the building of muscle and bone.

Beginning each day by eating healthy sources of protein for breakfast is a great way to make sure your body gets off to a good start.

Additional health-pleasing benefits of protein include keeping the body feeling full longer, as well as staying energized. Protein literally takes longer for the body to digest than unhealthier sources of food, helping to keep pangs of hunger at bay. For people trying to either lose weight or maintain a healthy weight, increasing protein intake while decreasing bad fats has been proven effective.

Eggs - a healthy source of protein for breakfast

When it comes to including healthy sources of protein at the breakfast table, many people first think to add eggs to their meal. Eggs, a low-cost breakfast food that can be quick and easy to prepare, are an excellent source of protein and nutrients.

For those that are time-crunched in the morning, preparing hard-boiled eggs ahead of time makes including eggs at breakfast even that much more simple and quick.

Grams of protein
Whole egg
Egg White
Source of protein content for eggs: American Egg Board

According to the American Egg Board, eggs provide a very high quality of protein. It seems that the protein in eggs not only contains all the essential amino acids that humans need, but they do so in a "near-perfect pattern."

It's important to understand that there are two types of protein:

  • Complete protein
  • Incomplete protein

Proteins are made up of about twenty amino acids. Amino acids that are necessary for the body to build its own proteins are called essential amino acids and complete proteins contain nine of these essential amino acids.

Sources of complete protein include:

  • Eggs
  • Meat, fish and poultry
  • Other sources of animal protein

Even though incomplete proteins do not contain these nine essential amino acids, they still are necessary in the process of creating proteins and should be included in every diet.

Sources of incomplete proteins include:

  • Fruits and vegetables
  • Grains
  • Nuts

Renowned cardiologist and television talk show host, Dr. Mehmet Oz, explains in The Power of Protein, that the body does not store amino acids and that is why it is necessary to consume both forms of protein each and every day:

Complete and incomplete proteins play an equally important role in this [protein building] process. The best way to get all the protein you need is to pick from wide and varied sources.

Symptoms of egg allergy

Did you know that some vaccines are made with an egg base and should be avoided by people with severe allergies to eggs?

Symptoms of egg allergies:

  • Skin rash
  • Hives
  • Nasal inflammation
  • Vomiting
  • Other digestive problems
  • Coughing, chest tightness, shortness of breath

Source: Mayo Clinic Egg Allergy Symptoms

Egg allergies and protein

Unfortunately some people are allergic to eggs - specifically to the proteins found in the yolk. It is not even safe for people with egg allergies to consume the whites of eggs since they may contain traces of the yolk.

Egg allergy sufferers should always be careful to avoid foods that may contain hidden sources of egg, including: baked goods, pasta, soup, salted pretzels with an egg wash, and even specialty coffee drinks with foams and creams that may contain egg.

Just because a person cannot eat eggs does not mean they cannot eat other sources of healthy protein for breakfast.

Healthy sources of protein for breakfast besides eggs

Fortunately, for people who cannot eat eggs, or for those that do not want to eat them every day, there is a myriad of healthy sources of protein for breakfast.

The numerous sources of protein available for breakfast, snacks or any meal of the day, makes meeting the goal of consuming a wide variety of proteins, both the complete and incomplete types, easily attainable.

Consider the possible breakfast foods pictured below. Each breakfast item contains protein; after all protein is found in fruit, grains, nuts, and animal sources such as dairy.


Amount of protein in breakfast foods above

Tropicana orange juice - 8oz.
Chobani greek yogurt
Quaker Oatmeal - 1 packet low sugar
Jiff peanut butter - 1T
Bread - 2 slices
This breakfast has almost 30g of protein.

Protein in oats

  • 3.5 oz rolled oats dry = 16g
  • 1/4 cup dry steel-cut oats = 7g


Oatmeal is a hearty source of protein for breakfast

Oatmeal is a good example of a grain that contains protein and is readily available in the breakfast aisle of the grocery store. Rolled oats can be made with milk instead of water to add even more protein.

Today, more people are appreciating the nuttier flavor of steel-cut oats compared to rolled oats. Whichever type of oat is preferred, oats can be used in recipes for pancakes, muffins, protein bars, protein shakes, as well as a traditional bowl of oatmeal.

To add additional flavor and color and even more protein to a warm bowl of oatmeal, add:

  • Bananas
  • Strawberries
  • Raspberries
  • Blueberries
  • Raisins

Protein in peanut butter

  • 1T Jiff smooth peanut butter = 3.5g
  • 1T Smuckers natural, chunky peanut butter = 3.5g
  • 1T Mara Natha organic crunchy peanut butter = 4g


Peanut butter and nuts are a tasty source of protein that can be added to any breakfast

Nuts got a bad wrap in the "low-fat" dieting frenzy of years past. While limiting the amount of saturated fat in one's diet is a good thing, care should be taken not to eliminate all of the heart-healthy unsaturated fats.

Unfortunately, since nuts are thought of us fatty and are high calorie, many people swear them off. In fact, nuts are a valuable source of protein among other nutrients, and when consumed in moderation are an excellent addition to any diet.

A small handful of protein packed nuts mid-morning or mid-afternoon is a great way to avoid unhealthy snacking. Nuts can also be part of a nutritious breakfast, easily sprinkled on top of pancakes or oatmeal, or eaten whole. Additionally, peanut butter on toast is a favorite of many. Natural peanut butters and organic peanut butters are even healthier options.

Protein in Greek yogurt

  • 6 oz. Yoplait Greek = 11g
  • 5.3 oz. Dannon Oikos = 11-12g
  • 6 oz Chobani = 14-16g

Greek yogurt has twice the protein of regular yogurt.
Greek yogurt has twice the protein of regular yogurt. | Source

Dairy foods like Greek yogurt pack a lot of protein in every bite

Greek yogurt has double the amount of protein as regular yogurt and a very satisfying, creamy consistency. Gaining in popularity, Greek yogurt seems to be overtaking the dairy section normally allotted to regular yogurt.

The traditional big name yogurt brands, Dannon, Yoplait and Chobani, for example, have a wide variety of flavors. From plain vanilla to yogurt with fruit on the bottom, having a bowlful of Greek yogurt is a very tasty and healthy source of protein for breakfast.

With twice the protein of regular yogurt, Greek yogurt is a smart addition to breakfast, especially for anyone trying to lose weight and avoid feeling hungry.

Greek yogurt is available in many flavors and brands

Click thumbnail to view full-size

Protein in milk and dairy

1 cup milk = 8g

1/2 cup cottage cheese = 15g

1 oz. cheddar cheese = 7g

Milk and dairy


Milk and dairy should be part of a healthy breakfast

Besides Greek yogurt, other sources of dairy provide convenient ways to add healthy sources of protein to breakfast. In addition to all of the other vitamins and nutrients that dairy products include or are fortified with, a lot of bang for your protein buck is gotten with a glass of milk.

Other dairy products with protein to add to breakfast include:

  • Yogurt (regular or Greek)
  • Cottage cheese
  • Cheese

Protein in turkey bacon

  • 1 slice Eating Right turkey bacon = 6g protein

Lean meats like turkey bacon are a crunchy way to include protein in breakfast

Including a wide array of proteins in one's diet each day is optimal, and animal sources of protein are especially necessary since they are complete proteins. Full of all the amino acids required for the body to make its own proteins, healthy cuts of meat and fish can be part of breakfast.

For those that cannot forgo greasy bacon, consider the healthier alternative - turkey bacon. Turkey bacon can be both satisfying in flavor and texture, and is a good way to start the day off with protein.

Turkey bacon and other meats are sources of protein


Protein in shakes and bars

  • 1 cup Silk Fruit and Protein = 5g
  • 1 bottle Oh-Yeah Nutritional Shake = 32g
  • 14 oz. bottle Muscle Milk = 20g
  • 1 bar Protein Plus bar = 23g

Protein shakes and protein bars provide protein for breakfast-on-the-run

While it's important to always set time aside to start the day off with a healthy breakfast, there certainly are days where time is a precious commodity. In those instances the best way to include protein in a breakfast-on-the-go may be from foods and drinks that purposefully are made to be protein-rich.

Entire aisles in grocery stores are stocked with high protein products meant to increase energy and build muscle. These energy bars and protein drinks/powders are especially geared towards physically active individuals and people trying to add muscle.

However, these protein-packed drinks and bars are a quick alternative when there is not the time to prepare an otherwise healthy breakfast.

Protein shakes

Click thumbnail to view full-size

Daily protein requirements

Age and sex
All infants
Teenage boys
Teenage girls
Adult men
Adult women
Source: WebMD Protein: Are you getting enough?

Are you getting enough protein in your diet?

Protein information is readily available on packages and easily found for whole foods, but it is important to know how much protein the body requires on a daily basis.

According to a 2003-2004 National Health and Nutrition Examination Survey some females are missing the mark. The study revealed that 7.7% of teenage females and approximately 8% of older adult women were not meeting minimum recommended amounts of protein.

To be healthy and feel good everyone should do their best to eat the required amounts of protein for their given age and sex. In addition to eggs, healthy sources of protein for breakfast foods are plentiful. Gone are the excuses of not liking eggs or having time to prepare a high protein breakfast. Providing energy and stamina, your body will thank you when you fuel it up with protein.

Source: Protein: Are you getting enough?

Even dogs need and love protein!
Even dogs need and love protein! | Source

Your protein intake matters!

According to the chart with recommended amounts of protein per day, do you think you are eating enough protein?

  • Yes, I meet or exceed the amount of protein for my age group.
  • No, I am not eating enough protein each day.
  • I'm not sure.
See results without voting

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Comments 115 comments

BlissfulWriter profile image

BlissfulWriter 4 years ago

Eggs are my favorite source of protein in the morning. Eggs including the yolk is considered healthy. Besides protein, eggs have beneficial choline and phospholipids and the good fats. The omega-3 enriched eggs are great too.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

Blissfulwriter - We usually get the omega-3 enriched eggs too. Even though they are more expensive personally I think the added health benefits are worth it. Thanks for pointing out the other benefits of eggs.

roxanne459 profile image

roxanne459 4 years ago from Washington

I'm addicted to my Oatmeal with Agave Nectar and Protein Powder for breakfast! I always keep a few hard boiled eggs in the fridge for an after-work snack though and the kids will grab them once in a while too.

If you are interested in another high protien option for breakfast or snack, you might try these

Awesome Hub! Voted Up and Shared :)

ktrapp profile image

ktrapp 4 years ago from Illinois Author

roxanne459 - Most mornings I begin my day with oatmeal too. I like to make it with an entire chopped banana mixed in and then other seasonal fruit. It tastes extremely good and is definitely filling. Some mornings I may eat an egg with it too. Like you, I love to keep some hard-boiled eggs in the fridge. They're great by themselves or chopped on a salad. Thanks for all your feedback and that peanut butter protein cookie looks awesome.

ishwaryaa22 profile image

ishwaryaa22 4 years ago from Chennai, India

Well-written hub on protein-rich breakfast foods. I too consume almost all the food mentioned above by you, though at different meal-times -I eat eggs either during lunch or dinner; I eat yogurt during lunch-time with rice (in my home country, yogurt is called curd and is often eaten with rice)and such. This is an eye-opener espcially, to those who are health-conscious. All the best for your participation in this exciting contest.

Thanks for SHARING. Useful and Awesome. Vote up and socially shared.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

I also love eggs for lunch either on a salad or chopped in tuna salad on top of toasted wheat bread. I never realized that yogurt was also called curd, although that does make sense. However, I have to admit, I cannot imagine eating yogurt and rice together. Thank you for your wonderfully informative comment and for voting and sharing.

plussize-lingerie profile image

plussize-lingerie 4 years ago from UK

Great hub. Protein is essential, especially if you do a lot of exercise, but I find it incredibly hard to hit my target each day. Well, not without going crazy on calories.

Gurpreet Seehra profile image

Gurpreet Seehra 4 years ago from Chandigarh, India

Quite useful, thanks for researching it.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

Thank you plussize-lingerie. You make a good point about protein and calories. I think one of the best ways for non-vegetarians to reach the recommended daily amount of protein is to eat some lean meat. One cup of chopped chicken breast, for example, has about 230 calories and 43 grams of protein. Fish is another low calorie food that is high in protein. Vegetarians may consider eating beans. Pinto beans are about 245 calories and 15g of protein per 1 cup.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

Girpreet Seehra - I'm glad you found all this information on healthy sources of protein for breakfast useful. I appreciate you letting me know, as well.

Pollyannalana profile image

Pollyannalana 4 years ago from US

Fantastic hub and great lay out. Makes me want breakfast!


ktrapp profile image

ktrapp 4 years ago from Illinois Author

Thanks so much Polly. I seem to be craving a hard boiled egg with a little salt. Enjoy your breakfast; with protein rich foods included your sure to not be hungry at least until lunch time. Thanks again.

DonnaCosmato profile image

DonnaCosmato 4 years ago from USA

Excellent hub with some good suggestions on tasty ways to meet a daily requirement for protein. Love the picture of the dog!

ktrapp profile image

ktrapp 4 years ago from Illinois Author

Thank you Donna. It certainly is easier to meet the daily protein requirement when you know what it is as well as the various sources of protein.

Ruby was quite the photographer's assistant since we were working with peanut butter. It was only right to include her since she was such a good "helper."

vespawoolf profile image

vespawoolf 4 years ago from Peru, South America

This is a great hub. It's important to consume enough protein, even as we age. We eat a lot of eggs and our cholesterol doesn't seem to be affected negatively. I love the photos of your delicious breakfast and the doggie who is coveting it!

ktrapp profile image

ktrapp 4 years ago from Illinois Author

vespawoolf - I think eggs have gotten some bad press in terms of cholesterol but I really am not sure of the facts. It seems though that when something perhaps controversial is reported about a food or whatever then people eliminate it completely; conversely, when something is said to be good, people tend to consume it in abundance. Moderation in everything would certainly prevent this. I'm glad you love the pic of my dog - "coveting" is the perfect word to describe how she was feeling. Thanks for your comment.

vespawoolf profile image

vespawoolf 4 years ago from Peru, South America

Yes, you're right about the bad press. We've always consumed a lot of eggs. It's such an easy way to get protein, besides the fact that eggs are versatile and can be used in so many recipes. I know how your dog feels. I love peanut butter, too!

ktrapp profile image

ktrapp 4 years ago from Illinois Author

That's so true about the versatility of eggs. I think my favorite breakfast food made with eggs is an omelette with mushrooms. Ruby definitely loves peanut butter, although we really do limit the amount of "people food" she gets. Thanks for stopping by again.

vespawoolf profile image

vespawoolf 4 years ago from Peru, South America

Ooooh, omelette with mushrooms sounds delicious. I also like an omelette with asparagus and ham, topped with hollandaise sauce. It's better for Ruby that you limit her people food intake, especially when the food is high fat like hollandaise sauce!

Dolores Monet profile image

Dolores Monet 4 years ago from East Coast, United States

I was so interested in this hub as I was thinking about increasing protien at breakfast. Also wondering about the whole Greek yogurt thing. Your hub is just the info that I've been looking for, yet stumbled here by accident!

ktrapp profile image

ktrapp 4 years ago from Illinois Author

Dolores - I'm glad this hub had all the information on protein that you were already "in the market" for. I love when that happens.

davenmidtown profile image

davenmidtown 4 years ago from Sacramento, California

ktrapp: Great hub! I could not live without eggs. I have oatmeal for lunch because I can not stand it in the morning...its too heavy for me...but then my body does not like food before 11am. It will tolerate coffee and eggs and that's about it. So I have a cup of coffee or two for breakfast, breakfast for lunch, and then try to combine dinner and lunch... I am glad you wrote this hub because wordscribe and I were just discussing the importance of protein and being vegetarians... Voted up and beyond.....

starstream profile image

starstream 4 years ago from Northern California

Yes, sometimes it is difficult to get enough protein in our diets especially if we do not want to eat much meat. Great hub and much needed information. I will post it on my facebook and twitter too.

StillGreen profile image

StillGreen 4 years ago

im allergic to eggs :(

ktrapp profile image

ktrapp 4 years ago from Illinois Author

Davenmidtown - I could never follow your meal plan. I would pass out if I didn't eat before 11 a.m. But I have found that when I do eat a protein in the morning, lunch never crosses my mind until later in the day.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

Thank you starstream. I do like to try to have some form of protein with my breakfast each day, but I don't like to eat eggs all the time and am not a meat eater in the morning. I find a handful of nuts to be an excellent alternative.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

StillGreen - At least there are a lot of ways to get protein in your diet besides eggs, but that would be tough being allergic to eggs.

gmwilliams profile image

gmwilliams 4 years ago from the Greatest City In The World-New York City, New York

Bissfulwriter: You have done quite an excellent presentation. I see why this is the hub of the day. You have colorfully presented traditional and alternative sources of breakfast proteins. My favorites for breakfast are toast with chive cream cheese, 2 boiled eggs, and 3 strips of beef bacon!

harinarayan profile image

harinarayan 4 years ago from Kerala, India

useful hub.thanx for the findings.

Sage in a Cage profile image

Sage in a Cage 4 years ago

I'm addicted to cottage cheese in the mornings. It goes great with anything, sweet or savoury. Soemtimes I put a few spoonfuls of jam on top of a small bowl of cottage cheese. Other times, I eat it with a few strips of lean bacon. Delicious!

anusujith profile image

anusujith 4 years ago from Nilambur, Kerala, India

Hi ktrapp, I am addicted to chicken Egg.Shall I ask one question? My father is a heart patient, doctor advices him to avoid Egg.why?is it fat rich?

Michael J Rapp profile image

Michael J Rapp 4 years ago from United States

Good to see some vindication for eggs here. Even though they have quite a bit of cholesterol, there are many more positive nutritional aspects. The medical community seems to be coming around in recent years, where not long ago "egg" was almost a dirty word. Great Hub!

leahlefler profile image

leahlefler 4 years ago from Western New York

What a great hub - I am prone to eating all carbs for breakfast (with coffee), so this is a wonderful reminder that we need protein in our diets! Plus, a cinnamon roll won't keep you full for very long - I love the idea of a Greek yogurt parfait. That's a breakfast I could love!

mary615 profile image

mary615 4 years ago from Florida

Congrats on HOTD! This is a very informative Hub. I've eaten eggs all my life, and my cholesterol is normal. I think eggs have gotten a "bad rap". I voted UP,etc.

Marble Sweets profile image

Marble Sweets 4 years ago

Thanks for this hub...very useful, especially since my mother's doctor just told her she needs to eat more protein each day..and she eats useless cereal that has the consistency of cardboard. I wrote this out and handed it to her. Her physician told her that "Protein is food for the brain". Also tweeted I can refer to it later! :)

RTalloni profile image

RTalloni 4 years ago from the short journey

This is a super look at how to get very important proteins into our breakfast meal. Congrats on your Hub of the Day award--it's well deserved!

emilybee profile image

emilybee 4 years ago

Great hub on breakfast foods. I have my bowl of oatmeal every morning. I really feel great after eating it, it sure fills me up. For a snack I like greek yogurt with berries. I'm trying to avoid carbs for a new health kick I'm trying out. Great info:)

Deborah Demander profile image

Deborah Demander 4 years ago from First Wyoming, then THE WORLD

I appreciate the thoroughness of your hub. As a vegan, I'm glad you suggested alternatives to the typical eggs and meat ideal.


livelonger profile image

livelonger 4 years ago from San Francisco

Congratulations on a well-deserved Hub of the Day, ktrapp! This was really informative. So many options if you want some healthy protein in the morning.

Peggy W profile image

Peggy W 4 years ago from Houston, Texas

What a terrific layout you displayed in this well deserved HOTD. Congratulations! Your photos added to the good researched material and my favorite was the one with your dog in the final one. Put a smile on my face. :) Up votes and SHARING.

CCahill profile image

CCahill 4 years ago from England

Great hub, didn't even know you could do Polls on here

Which provides more protein gram for gram between steel cut oats and rolled oats then? not sure what 1/4 a cup converts to

davenmidtown profile image

davenmidtown 4 years ago from Sacramento, California

Good morning ktrapp: I wanted to congratulate you on Hub of The Day... A most wonderful article...from an excellent writer!

Troyangeluk profile image

Troyangeluk 4 years ago from UK

I fount this to be a massive help as I am trying to up my protein to bulk up :) thanks for sharing

dkalvarez profile image

dkalvarez 4 years ago from Boca Raton, FL

Very cool post. Thanks for the informative guidelines!

Danette Watt profile image

Danette Watt 4 years ago from Illinois

Congratulations on Hub of the Day!

This was such an informative and very thorough hub about the importance of protein in our diets. I was told recently that I should be getting 70g of protein a day if I want to "lean out" (in addition to my workouts) so I've been drinking whey protein shakes a day. I knew I wasn't getting enough protein before that even though I had milk daily and ate lots of fruits and veggies. We're just not big meat eaters so the protein drinks have been helping.

voted up and useful

nihar2 profile image

nihar2 4 years ago

hey ktrapp, nice hub.. guess all foods u mentioned are quite high on protein ...gud for health/// will try /// thanx

MickiS profile image

MickiS 4 years ago from San Francisco

Great Hub and congrats on the Hub of the Day! I'm glad to see that eggs are not such a dirty word any more. They're a consistent part of my breakfast.

Thanks for the great ideas for other sources of breakfast protein. I'm always on the hunt for ideas like this.

One word of caution, though, about some of the other non-egg products. People need to be careful of the excess sugar they may consume through, for example, flavored yogurts. I always try to get the plain yogurts with the least amount of sugar, so that I can add my own fruit. One of the major health issues in the modern western world is consumption of excess sugar.

Thanks for researching and writing this Hub!

Victoria Lynn profile image

Victoria Lynn 4 years ago from Arkansas, USA

Great hub, ktrapp--the information, the layout, the text inserts, the photos. No wonder it's a hub of the day! Congrats! You've had so many chosen as hubs of the day that you really should write an article about how to be chosen as hub of the day. You're amazing. A great writer with lots to share. Keep it up!

ktrapp profile image

ktrapp 4 years ago from Illinois Author

gmwilliams - Between the eggs and the bacon, it sounds like you're getting a good amount of protein in your breakfast each day. Thanks for your comment.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

harinarayan - You're very welcome. I hope the information helps you get more protein in your diet if you need to.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

Sage in a Cage - I can't eat my cottage cheese without some sweet fruit on top. I love it with fresh strawberries and sometimes I even used canned peaches when they are out of season.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

anusujith - I know sometimes people have been advised to not eat so many eggs due to the cholesterol, which perhaps is the case with your father. The good news is that he can still get protein from so many other sources of food.

Sage in a Cage profile image

Sage in a Cage 4 years ago

Ooh canned peaches... ok I'm definitely trying that some day this week!

ktrapp profile image

ktrapp 4 years ago from Illinois Author

Michael J. Rapp - I remember when "egg" was almost a dirty word. The fact of the matter is that there seem to be pros and cons to a lot of foods and that is why I think moderation and variety are important when it comes to diet.

amithak50 profile image

amithak50 4 years ago from India

Protein is very much required for good health and we should take it in the breakfast ,Thanks a lot

ktrapp profile image

ktrapp 4 years ago from Illinois Author

leahlefler - It can be very easy to slip into an almost all-carb breakfast, but your body usually will pay the price. I had Greek yogurt this morning with strawberries. While that is not an ideal breakfast to have every day, I was in a hurry to get off to work real early and it was the best I could do today. On the plus side food didn't even cross my mind again until noon. Protein really does keep you full, unlike carbs.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

mary615 - Agreed; I think eggs have gotten a bad rap too. The human body is a complex "machine" and there are so many reasons a person may have high cholesterol besides the consumption of cholesterol. Thanks for your comment.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

Marble Sweets - I really hope this list of protein-rich foods is beneficial to your mother. I love how the doctor put it! Thanks for sharing this Hub, as well.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

RTalloni - Thank you so much for such a nice comment.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

emilybee - Most days I have a low-sugar oatmeal for breakfast. I cannot wait for fresh summer fruits so I can add strawberries, blueberries and raspberries to it, as well. Good luck as you try to avoid carbs. I know when I have the discipline to do that, I feel so much more energetic throughout the day.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

Deborah Demander - I have to admit I am not familiar with vegan diets or how you make sure to get the essential nutrients, but I'm glad this Hub pointed out some non-animal sources of protein.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

livelonger - Thanks for your kind words. There really are no excuses to not get enough protein in the morning, since, as you point out, there are so many healthy protein sources.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

Ahhh Peggy - you noticed my favorite photo! I couldn't help but include that pic of my cute little photo and writing assistant, Ruby. I'm pretty sure she's helped me write 100% of my Hubs (and has been the subject of a handful of them, too). Thank you for the compliment, congratulations and sharing - very generous of you.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

CCahill - Rolled oats have a little more protein than steel cut oats according to the labels I looked. 1/4 cup of steel oats contains about 7 grams of protein, whereas 1/4 cup of rolled oats has about 9 grams of protein.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

davenmidtown - You always say the nicest things. Thank you so much.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

Troyangeluk - Upping the protein is definitely one part of bulking up! I'm glad this Hub was timely for you.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

dkalvarez - Who knew protein could be cool? Thanks for your comment.

MickiS profile image

MickiS 4 years ago from San Francisco

Rolled oats contain more protein per 1/4 cup because they are par-cooked and rolled flat. Steel cut are thicker, and thus, fewer oats fit into the volume.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

Danette - For people who don't eat a lot of meat, it's very easy to fall into the trap of not getting enough daily protein. But with the knowledge of which foods and drinks are protein-rich and a plan, there certainly are plenty of ways to reach your goal of 70g of daily protein. Thanks for the comment, congratulations and votes.

urmilashukla23 profile image

urmilashukla23 4 years ago from Rancho Cucamonga,CA, USA

Useful information on source of protein. Thanks for sharing it. Congratulations on Hub of the day award!

becauseilive profile image

becauseilive 4 years ago from N.J.

I loved this hub. I am a protein addict, lol. If I don't have some combination of meat and/or eggs for breakfast, lunch AND dinner, I get cranky and irritable. This hub gave me some great insights for other sources of protein, thank you!

livingpah2004 profile image

livingpah2004 4 years ago from USA

I do not eat meat except eggs. I love this hub. Very useful. Thanks for sharing. Voted up!

Congratulations on HOTD!

lovedoctor926 4 years ago

Congratulations on Hub of the Day! This is very useful information. For breakfast, I usually have my regular cup of coffee with a glass of orange juice and bowl of oatmeal. Chobani Greek plain yogurt is awesome! I eat this as a snack all the time. Okay, I'm hungry now after reading this. I'm thinking Denny's for breakfast.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

nihar2 - Thank you. Not only is protein good for your health, but vital for your well being.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

MickiS - I'm so glad you brought up a word of caution about sugar. That's always a concern when it comes to non-whole foods. One thing I like to do with plain yogurt with the lowest sugar (like you) is to put it in a blender and add a banana, fresh strawberries, and a few frozen strawberries. It makes a really good smoothie without any additional sugar. Thanks for your thoughtful comment.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

Wow Victoria Lynn. I'm very flattered by your comment. Thank you so much!!

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ktrapp 4 years ago from Illinois Author

MickiS - Thanks for clarifying why rolled oats have more protein per cup than steel oats. Great explanation.

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ktrapp 4 years ago from Illinois Author

becauseilive - I guess if you have to be an addict, a protein addict is the way to go. I have also found that certain foods, or lack of, also impact my mood.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

livingpah2004 - Thanks for sharing and the vote.

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ktrapp 4 years ago from Illinois Author

lovedoctor926 - I find that many times I cannot even finish one of the Chobani Greek yogurts. They're very filling and provide a lot of protein.

J.S.Matthew profile image

J.S.Matthew 4 years ago from Massachusetts, USA

Congratulations on being selected for the Hub of the Day! Thanks for the chart that shows the protein content of the different parts of an egg. I always wondered about that. I never heard of complete and incomplete protein, so thanks again! This is very informative and I have voted up and shared! Nice hub!


moonlake profile image

moonlake 4 years ago from America

Congratulations on Hub of the Day. Very nice hub and love the dog picture. Voted Up.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

J.S. Matthew - I was curious about the difference in protein between the egg yolk and the egg white myself. Sometimes eggs upset my stomach a little bit, but I find this isn't the case if I just eat the whites. That's one reason I prefer to eat hard-boiled eggs. Thanks for your comment, the vote up, and sharing - very kind of you.

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ktrapp 4 years ago from Illinois Author

moonlake - Thanks. I thought the picture of my little beagle "longing" for the food was sort of cute too.

pstraubie48 profile image

pstraubie48 4 years ago from sunny Florida are so right. On days when I would be in too much a rush I would skip breakfast and eat later on at oork. But that never happended. So I 'starved' myself thus making me want to overeat later.

Learning the protein trick has been an important one. You have shared wonderful food sources that taste good too. Thanks for sharing this and congrats on hub of the day.

taw2012 profile image

taw2012 4 years ago from India

great hub. congrats on HOTD. Eggs are one of my favorite.

cathylynn99 profile image

cathylynn99 4 years ago from northeastern US

eggs and bananas are cheap. so is oatmeal if you buy it in a form you must cook. do you have any other tips for the budget-conscious? i like greek yogurt, but find it pricey, as are prepared shakes and protein bars.

Karanda profile image

Karanda 4 years ago from Australia

What a great Hub showing a variety of foods containing protein for breakfast. Eggs are my favourite though I love a bowl of oatmeal in the winter, it is my comfort food.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

pstraubie48 - There's nothing worse than skipping a meal and then being ravenous later. I have found that it doesn't even take a whole lot of protein to keep me from feeling overly hungry. Sometimes in the afternoon a small handful of nuts does the trick.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

cathylynn99 - Eating healthier often can seem like it is more expensive. I find that if you have a variety of foods to choose from then you can alternate and use items that are on sale.

You could also make muffins with oat bran. I like to make them with bananas and walnuts. This is a lot less expensive than protein bars, but once they're made they are just as convenient. I make quite a few at a time and freeze them so I don't have to bake as often. I also like to make my own shakes/smoothies in the blender when yogurt is on sale (which it seems to be a lot). In the summer time it's also nice to be able to get fresh fruits and vegetables from farmers markets.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

Karanda - Thanks. Eggs and oatmeal seem to be quite popular among the list of breakfast favorites for readers of this Hub!

Eric Calderwood profile image

Eric Calderwood 4 years ago from USA

I've been eating more protein lately as a way to rebuild muscle lost during illness. I appreciate the abundance of information you have given about the variety of food sources containing protein. You also have a clear and engaging writing style making this an easy to read hub.

frogyfish profile image

frogyfish 4 years ago from Central United States of America

Nice and easy tips for breakfast protein here. I even like raw nuts and cranberries in my oatmeal. And the cholesterol in 'real' eggs is the good kind, so I eat lots of them. Thanks for interesting hub.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

Eric Calderwood - I'm happy to know that this information on sources of protein is truly helpful to you as you try to rebuild the muscle that you lost during illness. I certainly hope you are on the road to recovery. Best wishes.

kelleyward 4 years ago

I love eating eggs and Greek yogurt for breakfast, lunch, and dinner. I also enjoy turkey. Thanks for this valuable hub! Congrats on HOTD! Take care, Kelley

ytsenoh profile image

ytsenoh 4 years ago from Louisiana, Idaho, Kauai, Nebraska, South Dakota, Missouri

Congratulations on earning hub of the day. Maybe this is hub of the week. It was so well-organized, written and described. You provided all the appropriate information and your images were splendid. I'm not just saying this because you had my favorite snack in one of your images (peanut butter on toast!!) I like the way you presented all your information including the protein amounts. Excellent. Thanks much. Plus up.

StellaSee profile image

StellaSee 4 years ago from California

I love greek yogurt! My favorite brands are the Fage yogurt and the greek yogurts from Trader Joe's, I like their consistencies the best. I wish they could be a little cheaper though, it's my luxury snack! Congratulations on being Hub of the Day!

nancykapoor profile image

nancykapoor 4 years ago from Chandigarh, India

I personally love to eat vegetables, fruits and nuts to acquire necessity percentage of protein for my body rather than opting meat or poultry. I do intake eggs proteins in weekend breakfast but not regularly. Gone through with your hub, it's so well-informative written with awesome photo clicks; quite impressive and funny doggie pic :) I get to know about the bad symptoms of egg severe allergies which is new to my knowledge block. Well, Congratulations for being selected as hub of the day!

ktrapp profile image

ktrapp 4 years ago from Illinois Author

Kelleyward - Turkey is another great source of protein since it is leaner than beef. Thanks for your comment.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

ytsenoh - Peanut butter on toast is one of my favorites too. I particularly like the natural peanut butter on whole wheat toast. Thank you for your generous comment regarding this Hub too!

ktrapp profile image

ktrapp 4 years ago from Illinois Author

StellaSee - I have not ever tried Trader's Joes Greek yogurt but I may have to change. Consistency is everything when it comes to yogurt.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

nancykapoor - It's sounds like you make sure you get your protein from a variety of foods. That's good, especially since various foods supply our bodies with other essential nutrients. I'm glad you found the Hub to be informative and enjoyed my doggie pic too! Thanks so much for taking the time to read and comment.

Moon Willow Lake profile image

Moon Willow Lake 4 years ago

Thank-you for sharing all of this excellent information. I learned a lot.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

Moon Willow Lake - Happy to help - good to know you learned a lot about protein and sources of protein. Thanks for letting me know.

Vellur profile image

Vellur 4 years ago from Dubai

Excellent hub with useful information for a power packed breakfast.Voted up.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

Thanks Vellur. "Power packed breakfast" is a great way of saying protein-filled breakfast. I know I feel more energetic when I've had protein.

Tara McNerney profile image

Tara McNerney 4 years ago from Washington, DC

This hub was so well organized and I loved the comparison of grams of protein of different foods. Another idea, I know someone that eats warm quinoa with a bit of coconut milk for breakfast! Quinoa, a seed, is a complete protein.

ktrapp profile image

ktrapp 4 years ago from Illinois Author

Thank you Tara. I have never heard of quinoa before but it certainly sounds interesting and nice that it is a complete protein. How does your friend prepare it?

JayeWisdom profile image

JayeWisdom 3 years ago from Deep South, USA

This is a terrific hub, Kristen...well-written, and the charts add so much info in an easy-to-read format.

I've never really enjoyed breakfast, and--at this stage of life (nearly 70)--force myself to eat it most days. I think of it as "preventive maintenance." Ha. I do enjoy oatmeal or peanut butter toast on Rudi's organic whole-grain bread (a very dense, delicious bread) with my coffee. I'd just rather eat it about lunch-time! Since my dog likes banana for her breakfast, I usually halve a small banana to feed her one portion, while I eat the other. That way, if I don't get around to eating breakfast before it's time for lunch--at least I had some fruit. (No protein, though.)

This is one of those self-improvement tasks I keep working on. I prefer to think it's never too late while I'm still on the planet. On the whole, I eat healthy foods--almost entirely organics. Since I retired, I don't have to buy new clothing, so I use my "clothing allowance" to make sure my food supply is safe from pesticides and other dangerous additives.

I look forward to reading more of your hubs.

Voted Up++


ktrapp profile image

ktrapp 3 years ago from Illinois Author

Jaye - I appreciate your "it's never too late" attitude. That positive outlook in itself is good for ones health. I myself probably was not a regular breakfast eater until I had small children that needed to eat breakfast. Many times anything I write regarding health is preaching to myself; and this Hub is a case of that. I have not been eating enough protein these days and I'm glad you commented on this as it gave me a chance to look at what I know but haven't been practicing. Thanks for your thought-provoking comment.

Nicole S profile image

Nicole S 3 years ago from Minnesota

Very nice hub. I am always at a loss for what to have for protein in the morning. Unfortunately its tough for me to eat eggs or dairy in the morning, and protein bars make me feel sick so this was helpful for some different ideas.

mercuryservices profile image

mercuryservices 3 years ago from Honolulu, Hawaii


Brian Health Nut profile image

Brian Health Nut 2 years ago

Great hub though I think the inclusion of different beans would add to it more. I think chick peas (garbanzo beans) have more protein in them than a lot of meats do!

Bill Armstrong profile image

Bill Armstrong 2 years ago from Valencia, California

Awesome page, and really appreciate you sharing this stuff, i need improve much in this area, keep posting please ;)

Melanie 3 months ago

Congratulations! Loved the information. a perfectly balanced breakfast is key! :)

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