Ask a Nutritionist: What Protein-Packed Food Is Best for Breakfast?

If you’re looking to increase your protein intake, breakfast is a great place to start. Many traditional breakfast foods, like toast and cereal, tend to be low in protein, but choosing the right foods can help you to feel fuller for longer and provide lasting energy. 

The good news is that most people already get enough protein to meet their needs. However, suppose you want to include more, especially if you’re active or managing hunger. In that case, you can do so easily without extra hassle or cost, one of our nutritionists shares protein-rich breakfast ideas to inspire you. 

Chocolate Orange Overnight Oats

These overnight oats are nutritious, delicious, and perfect for busy mornings as you can prepare them the night before.

Ingredients ⬇️

• 50g rolled oats

• 100g plain Greek yogurt

• 2 tbsp almond milk

• 1 tbsp cacao powder

• Zest and juice of one orange

• 1/2 tsp vanilla extract

Method ⬇️

1. In a bowl, mix all ingredients until well combined.

2. Transfer to a glass jar, seal, and refrigerate overnight.

3. To serve: Top with fresh orange slices, dark chocolate shavings, or nut butter.

Scrambled Tofu and Mushrooms on Toast

Tofu is a great alternative to eggs, made from soybeans, and is an excellent source of protein, providing all nine essential amino acids.

Ingredients ⬇️

• 1 tsp vegetable oil

• 1 clove garlic, peeled and crushed

• ½ packet of firm tofu

• 1 tsp turmeric 

• 1 tbsp nutritional yeast

• 100g mushrooms, sliced

• 2 slices seeded, wholemeal bread (toasted)

• Salt and pepper to taste

Method ⬇️

1. Heat the oil in a pan over medium heat. Add the garlic and sauté for 30 seconds until fragrant.

2. Add the sliced mushrooms and cook for 2-3 minutes, until softened.

3. Crumble the firm tofu into the pan and stir to combine with the mushrooms.

4. Sprinkle in the turmeric and nutritional yeast, mixing well. Cook for another 3-4 minutes, stirring occasionally. Season with salt and pepper.

5. Toast the wholemeal bread while the tofu mixture cooks.

6. Serve the scrambled tofu and mushrooms over the toasted wholemeal bread.

Yogurt Bowl

Yogurt bowls are a quick, versatile, protein-packed breakfast that you can easily customise. Greek yogurt makes a great high-protein base, and you can swap ingredients to suit your taste.

Ingredients ⬇️

• 150g plain Greek yogurt

• 2 tbsp oat granola (low-sugar preferred)

• 1 sliced banana

• 50g mixed berries (strawberries, blueberries, or blackberries)

• 15g chopped almonds

• 1 tsp hemp seeds

• 1 tsp nut butter (optional)

Method ⬇️

1. Add Greek yogurt to a bowl as the base.

2. Top with granola, banana, mixed berries, chopped nuts and seeds.

3. Drizzle nut butter over the top (if using). 

Huel Pancakes

In an ideal world, we’d always have time to prep and cook nutritious meals. But when life gets busy, Huel is here as the perfect plan B. If you have more time, try incorporating Huel Black Edition into recipes like these pancakes. 

Ingredients ⬇️

• 200g oats

• 3 scoops Vanilla Black Edition powder 

• 1 tsp baking powder

• 300ml dairy-free milk

• (optional) 1/2 tsp mixed spice

• (optional) 60g blueberries

• (optional) juice and zest of 1/2 lemon

Method ⬇️

• In a bowl, mix the oats, Huel powder, and baking powder.

• Pour in half the milk and mix well. Gradually add the remaining milk, stirring until smooth.

• Heat a lightly oiled pan over medium heat. Spoon in the batter and cook until the edges start to dry out. Flip and cook the other side.

• For blueberry and lemon pancakes: Add lemon zest to the batter, replace part of the milk with lemon juice, and stir in the blueberries before cooking.

All of these breakfast options are easy to adapt by swapping ingredients to suit different tastes and preferences. Prioritising high protein, high fibre, and nutritionally balanced options will help keep you satisfied throughout the morning while meeting your nutritional needs.

Words: Jessica Stansfield, Registered Nutritionist, Nutrition Manager