Eggs are a breakfast staple for many, prized for their satisfying nature and ease of preparation. Whether you enjoy them fried, poached, or scrambled, they offer a convenient and quick way to start the day. But how much protein do they actually contain, and what are some protein-rich alternatives if you’re looking to diversify your breakfast routine?
Depending on its size, an egg typically contains between five and eight grams of protein. This makes them a popular choice for those looking to increase their protein intake at breakfast.
Jessica Jones, MS, RD, certified diabetes educator and founder of Diabetes Digital, emphasized the importance of protein in a healthy breakfast, noting its role in satiety and other essential bodily functions. Protein plays a crucial role in keeping you full, and serves plenty of other functions too, from helping your muscles recover after a tough workout to repairing damaged skin. In fact, you should aim to take in at least 20 grams in your morning meal to stave off pre-lunch hanger, Cara Harbstreet, MS, RD, LD, a Kansas City–based registered dietitian and founder of Street Smart Nutrition, advises.
Why is Protein Important?
Protein is a vital macronutrient that contributes to various bodily functions. It aids in muscle recovery, repairs damaged skin, and keeps you feeling full and satisfied. Registered dietitians often recommend incorporating at least 20 grams of protein into your morning meal to prevent mid-morning hunger pangs.
High-Protein Breakfast Alternatives to Eggs
If you’re seeking alternatives to eggs for your morning protein fix, there are numerous options available, ranging from sweet to savory. Here are a few examples:
- Greek Yogurt: A creamy and versatile option that can be customized with fruits, nuts, or granola.
- Peanut Butter Toast: A classic combination that provides both protein and healthy fats.
- Pancakes made with chickpea flour: A creative way to incorporate protein into a traditionally carbohydrate-heavy meal.
- Bagels topped with smoked salmon: A savory and satisfying choice that delivers a good dose of protein and omega-3 fatty acids.
With such a diverse range of high-protein breakfast foods available, you can easily find options that suit your taste preferences and dietary needs.
Conclusion
While eggs are a convenient source of protein, they are by no means the only option. By exploring these alternatives, you can diversify your breakfast routine and ensure you’re meeting your daily protein requirements. Whether you prefer sweet or savory, there are plenty of delicious and satisfying choices to help you start your day off right.
