10 protein-rich foods for breakfast

Jan 15, 2025

TOI Lifestyle Desk

Benefits of protein-rich foods

Starting your day with protein-rich foods will fuel your body, keep you full for longer, and boost energy. Here are 10 delicious options to include in your breakfast for a nutritious start.

Protein smoothies

There is a difference in protein powder depending on the brand, but the average contains around 70 grams of protein per 100 grams. Blend it with fruits, spinach, and milk for a quick, nutrient-packed breakfast smoothie.

Quinoa

A complete protein, quinoa offers about 8 grams of protein per 100 grams. It’s perfect for a savoury breakfast bowl, providing a filling and nutrient-dense option to kickstart your day.

Almonds

Packed with protein and healthy fats, almonds provide about 21 grams of protein per 100 grams. They make a great breakfast snack or can be added to smoothies, yogurt, or oatmeal for extra nutrition.

Peanut butter

Peanut butter is rich in protein and healthy fats, offering about 25 grams of protein per 100 grams. It can be spread on toast, blended into smoothies, or enjoyed with fruits for a delicious breakfast.

Chia seeds

Chia seeds contain high amounts of protein and fiber. The best part is they contain about 17 grams of protein in every 100 grams. They are perfect for adding to smoothies, yogurt, or making nutrient-rich overnight oats.

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Cottage cheese (Paneer)

Cottage cheese, or paneer, is an excellent source of casein protein, containing about 18 grams of protein per 100 grams. It’s perfect in salads, wraps, or enjoyed as a standalone snack.

Eggs

Eggs are versatile and high in protein, providing approximately 13 grams of protein per 100 grams. Whether scrambled, boiled, or poached, they make a satisfying, nutrient-packed breakfast.

Greek Yogurt

Rich in protein and probiotics, Greek yogurt offers about 10 grams of protein per 100 grams and pairs perfectly with fruits or honey for a nutritious and filling breakfast option.

Oats

Oats are protein and fiber rich, containing around 16.9 grams of protein per 100 grams. They can be made into porridge or added to smoothies for a filling, nutritious breakfast.

Tofu

Tofu is another plant-based protein source with approximately 8 grams of protein per 100 grams. It can be scrambled, added to smoothies, or incorporated into savory breakfast dishes for a healthy start.

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