4 Ways to Add 10 Grams of Protein to Your Breakfast—Without Protein Powder

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 cover what protein is, why you need it and 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, contributes to the creation of enzymes and hormones, assists in creating energy for the body 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 older adults, 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 from 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. 

1. 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 that makes them perfect to throw into a smoothie, sprinkle on whole-grain toast with nut butter, mix into strained (Greek-style) yogurt or add to oatmeal.

2. 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 boost the protein content of scrambled eggs—simply mix it into your eggs while they're cooking for a creamy, cheesy result.

3. Strained (Greek-Style) Yogurt 

Strained (Greek-style) yogurt has about half the carbohydrates, sugar and sodium of regular yogurt, and almost double the amount of protein. A 6-ounce serving of strained (Greek-style) yogurt yields about 15 grams of protein. This difference comes from the straining process, in which whey is removed from regular plain 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, 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 substitute for sour cream.

4. 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, which 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. 

Our Expert Take

A protein-packed breakfast does not have to include protein powder. Adding whole foods—such as hemp seeds, cottage cheese, strained (Greek-style) yogurt and eggs—to your plate 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.