Top 5 Ways to Boost Your Protein at Breakfast


Having protein at each meal is a great way to ensure you are getting enough throughout the day but also keeping your muscles strong as you age.

Recent research from McGill University (Farsijani et al., 2017) found that an even distribution of daily protein intake across all meals is associated with greater muscle strength in older adults. This difference was seen regardless of the amount of protein consumed, which suggests that having protein evenly distributed throughout your day is potentially more important than having a large amount of protein in your day. 

Bottom line: to promote muscle strength as we age it is important to include similar amounts of protein in each of your meals.

Breakfast tends to be the most difficult meal to get a good amount protein at (either because people skip breakfast or because they have something small). Today I am sharing my top 5 proteins for breakfast.

1.     Hemp Seeds

Hemp seeds are a great source of plant based protein that are also rich in omega 3 fatty acids. We need omega 3 fatty acids to help reduce inflammation in the body and support overall health.


3 tbsp. = approx. 10 grams of protein

How to use it:

Sprinkle on top of yogurt, oatmeal, cereal, avocado toast etc.

Use in healthy baked goods, pancake/waffle batter etc.

Add it to smoothies

2.     Chia Seeds

Have amazing water absorbing properties, acting as a natural gelling agent. Chia seeds are a great source of protein, healthy fats (including omega 3s), and soluble fibre. Chia seeds are a great way to boost your fibre and protein intake. 


2 tbsp. = 4-5 grams of protein

How to use it:

Topper for cereals, oatmeal’s, yogurts etc.

Sprinkle on bread with nut butter, ricotta cheese, or avocado 

Add to smoothies 

Add to healthy baked goods or pancake/waffle batter (click here for my healthy banana muffin recipe using chia seeds). 

Make a healthy chia pudding (click here for an amazing and simple chia pudding breakfast recipe by Oh She Glows).

3.     Nuts (e.g., almonds, cashews, pistachios, walnuts etc.)

Not only are they a good source of protein, they are also rich in healthy fats like vitamin E.


¼ cup of nuts = 5-8 grams of protein

How to use it:

Topper for yogurt, cereal, oatmeal


Use nut butters on bread, English muffins, in smoothies etc.

4.     Eggs

Eggs are a great and quick way to boost your protein at breakfast. They are so versatile, you can have them over a homemade hash, fried, hard-boiled or in a veggie omelette.


1 egg = 6 grams of protein

Healthy Meal Idea: make an egg and bean breakfast burrito for an extra boost in protein and fibre! Add some spicy salsa to help kickstart your day. 

5.     Kefir

Kefir is a fermented milk drink that is similar to yogurt with a tart taste. It contains a large amount of beneficial bacteria, making it a great probiotic food source. It is also rich in nutrients like calcium, vitamin K, and vitamin B12. In addition, it can be a great protein option for your breakfast meals.


3/4 cup kefir = 8 grams of protein

How to use it:

Instead of milk use it with your cereal, granola, or oatmeal

Use in overnight oats for extra thickness

Use in smoothies instead of milk or yogurt

I hope this post has left you with some inspiration for tomorrow morning's breakfast. Which protein source do you love to have for breakfast? I would love to hear some of your meal ideas.

Cheers to happy and healthy eating,

Until next time,

Angela Wallace – Eat Right Feel Right XO


Farsijani et al. (2017). Even mealtime distribution of protein intake is associated with greater muscle strength, but not with 3-y physical function decline, in free-living older adults: the Quebec longitudinal study on Nutrition as a Determinant of Successful Aging (NuAge study). The American Journal of Clinical Nutrition.