A high protein breakfast isn't just a trend - it's a well-supported strategy for starting your day with energy, focus and balance. Studies show that eating a protein-rich meal in the morning can enhance satiety, stabilise blood sugar, and support lean muscle. In this post, we explore the benefits of high protein breakfasts, backed by current research, and share easy ways to make protein part of your morning routine.
The importance of high-protein breakfasts
Protein first thing can help your body and brain function at their best. Here's why:
1. Protein keeps you feeling full and reduces cravings
Eating a breakfast high in protein helps increase satiety and reduce appetite throughout the day. Research has found that individuals who consumed a high-protein breakfast experienced reduced levels of ghrelin (the hunger hormone) and fewer food cravings later in the day compared to those who skipped breakfast or ate a high-carb meal(1).
2. Protein stabilises blood sugar levels
Protein plays a key role in moderating blood sugar. Consuming protein with breakfast reduces post-meal glucose spikes and improves overall glycaemic control(2). This is especially beneficial for people who are managing diabetes or insulin resistance, but can also help anyone avoid energy crashes and mood dips mid-morning. As well as making you feel tired, dips in blood sugar can make you crave sugary snacks to give your blood sugar a boost.
3. Protein supports muscle maintenance and growth
Protein is essential for preserving and building muscle, particularly if you're active. Evenly distributing protein intake across meals, starting with breakfast, supports greater muscle protein synthesis (3). This means that even if you're not lifting weights daily, a protein-rich breakfast helps maintain lean body mass over time.
4. Protein helps with weight management
All of the above benefits can combine to help as part of a weight management programme. Protein can aid in weight management primarily through its effects on satiety and energy balance. It has a high satiety index, meaning it helps individuals feel full for longer periods, potentially reducing overall calorie intake. Additionally, protein can help preserve resting energy expenditure (REE) during weight loss, which may mitigate the metabolic slowdown that often accompanies calorie restriction. Moreover, increasing the proportion of dietary protein can modestly enhance weight control by decreasing appetite and supporting lean muscle mass, both of which are critical in sustaining a healthy metabolism.(4,5) Find out more about protein and weight loss on our blog.
Factors that make up a high-protein breakfast
Getting the most out of your breakfast means making smart choices.
Choose high-quality, complete proteins that contain all essential amino acids. Eggs, dairy or soya yoghurt, cottage cheese, tofu, and smoked salmon are popular healthy protein choices for breakfast. Boost protein content further by adding wholegrains, seeds, nuts, or avocados to your breakfast dishes. You can also add protein powders to homemade smoothies or cereals.
Pairing protein with healthy fats and fibre helps balance energy release and improve digestion. For example, adding avocado to eggs on wholegrain toast, a spoonful of nut butter and chia seeds porridge. These combos help keep you full and energised, and less likely to be reaching for a snack an hour later.
Ideally, it's best to consume a wide variety of different protein sources each day. Find out more about protein sources and how much protein you need each day on our blog.
Quick and easy high-protein breakfast ideas
A lack of time in the morning can be a major drawback when it comes to eating a healthy breakfast. A Prep Kitchen subscription offers you a range of high-protein breakfast options which are ready to eat in minutes. Here are some of our customer favourites that make high-protein breakfasts quick, tasty, and satisfying:
- Bacon & Cheese Egg Cup
Packed with 15g of protein per serving, this grab-and-go classic delivers savoury satisfaction with a little lean bacon and tasty cheddar in a fluffy baked egg base.
- Bacon & Scrambled Eggs with Roasted Tomato
When you need an extra protein boost, this tasty breakfast will set you up for the day - scrambled eggs served with thyme roasted tomatoes and streaky bacon packs a protein punch of over 27g of protein!
It's best to vary the types of protein sources you consume each day. Here are some delicious vegetarian options:
- Tomato, Basil and Mozzarella Egg Cup
These juicy egg cups contain around 14g of protein, combining juicy tomato, fresh basil and creamy mozzarella for a Mediterranean-inspired start to your day.
- Chocolate & Hazelnut Protein Pancakes
With over 31g of protein per portion, these fluffy pancakes taste indulgent but offer a protein punch—ideal for sweet breakfast lovers who want to stay full and fuelled.
- Apple Crumble Oats
You can be inventive with breakfast - even apple crumble can be made healthy, if you reduce the sugar and increase protein and fibre! Caramelised apple with overnight oats, rhubarb compote, and a crunchy baked oat topping will keep you going with over 17g of protein.
Ideally, you should vary your breakfast choices rather than sticking to the same thing every day, but with so much choice on the Prep Kitchen breakfast menu, this is very easy to do!
See the Full Menu
Conclusion
Incorporating more protein into your morning routine can do wonders for your energy, appetite and overall health. From keeping you fuller for longer to supporting muscle and blood sugar balance, a high-protein breakfast is a simple yet powerful way to start the day right. With the right ingredients - and a little inspiration - it's easy to build a breakfast that tastes great and works hard for your body. For tips on how to upgrade the rest of your meals, check out our Healthy Meal Plan ideas.
If you enjoyed this article and want to find out more about protein, check out these other articles in our protein series:
Can Protein Help Support Mental Health?
How Much Protein Should You Eat to Build Muscle?
References
- Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. (2013) Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, "breakfast-skipping," late-adolescent girls. Am J Clin Nutr. Apr;97(4):677-88. doi: 10.3945/ajcn.112.053116. Epub 2013 Feb 27. PMID: 23446906; PMCID: PMC3718776
- Jakubowicz, D., et al. (2020). "High-energy breakfast with low-energy dinner improves 24-h glycemic control in type 2 diabetes: a randomized clinical trial." Nutrients, 12(4), 1084
- Mamerow, M. M., et al. (2014). "Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults." The American Journal of Clinical Nutrition, 99(1), 86-92.
- Qiu, M., Zhang, Y., Long, Z., & He, Y. (2021). Effect of Protein-Rich Breakfast on Subsequent Energy Intake and Subjective Appetite in Children and Adolescents: Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients, 13(8), 2840. https://doi.org/10.3390/nu13082840
- A dairy-based, protein-rich breakfast enhances satiety and cognitive concentration before lunch in overweight to obese young females: A randomized controlled crossover studyDalgaard, L.B. et al. Journal of Dairy Science, Volume 107, Issue 5, 2653 - 2667
