You won't find many people with a bad word to say about protein. “It’s the building block of muscles, skin and enzymes that keep your body functioning,” says Uta Boellinger, a BANT-registered nutritional therapist. “Beyond muscle repair, it supports immune health, balances blood sugar and keeps you fuller for longer, making it key for energy, recovery and overall wellbeing.”
There's some debate around when to eat protein, however. Typically, modern Western diets back-load protein consumption in the evening meal, but the 30/30/30 morning routine has helped drive the popularity of a high-protein breakfast.
But even if you don't intend to eat 30g of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity cardio, there's evidence that spreading your protein intake across the day is better for building muscle as well as sticking with a calorie-restricted diet.
To give you plenty of options if you'd like to increase your protein intake first thing, I spoke to dietitians, nutritionists and medical professionals to see what they recommend to eat for 30g of protein at breakfast.
1. Cottage cheese and protein pancake
“These are so lovely,” says Boellinger. “They are a firm family favourite, not just for myself but also my teenage son.”
Ingredients
- 50g oats (6g protein)
- 100g cottage cheese (12g protein)
- 2 egg whites (8g protein)
- 2 scoops pea protein powder (20g protein)
- ½tsp baking powder
- 1tsp honey (optional)
Method
Blend all ingredients, cook in a pan and top with berries.
2. Greek yogurt and cottage cheese bowl
Amie Alexander, an Australian-based dietitian at Nutri Peak, begins her suggestions with a no-cook idea that boasts more than 40g of protein in a serving.
“I like adding a tablespoon of chia seeds and a small handful of mixed nuts to enhance the flavor and nutritional profile of this bowl,” says Alexander.
“An additional serving of berries would not only provide antioxidants and boost the flavor but also offer fiber, which is key for good digestion and keeping us full between meals.”
Ingredients
- 200g non-fat or low-fat Greek yogurt (20g protein)
- 120g cottage cheese (14g protein)
- 1tbsp chia seeds (2g protein)
- Handful mixed nuts (6g of protein)
Method
Combine both ingredients in a bowl and garnish with seeds, nuts and berries.
3. Protein powder smoothie
“A protein powder smoothie is an easy, fast and effective way to hit 30g protein with a grab-and-go breakfast” says Alexander.
“I prefer plant-based proteins like pea or hemp for the smoothest digestion, but whey protein is great for rapid absorption. You could add a small handful of spinach for some extra vitamins and minerals, as well as fiber.
“It makes for a very convenient, portable breakfast for a busy morning when you won't have time for cooking but want to enjoy a nutrient-packed breakfast.”
Ingredients
- 1 scoop of protein powder (20-25g protein)
- 1 cup of unsweetened almond milk
- ½ medium banana
- 1tbsp peanut butter (4-5g protein)
Method
Combine all ingredients in a blender.
4. Scrambled eggs on sourdough with smoked salmon and cottage cheese
“This meal will keep you energised and full for hours, support brain function and maintain steady blood sugar,” says Dr Sejni Pattani, medical doctor and lifestyle medicine physician. For a plant-based alternative, swap the salmon and eggs for half an avocado and scrambled tofu.
Ingredients
- 3 large eggs (18g protein)
- 50g of smoked salmon (9g protein)
- 50g of cottage cheese (6g protein)
- 2 slices sourdough bread
Method
Scramble your eggs to your desired consistency and add the cottage cheese to the mixture at the last minute. Serve on toasted sourdough bread and layer on the smoked salmon.
5. Egg and turkey bacon breakfast stack
PT Rachael Sacerdoti likes to eat turkey bacon at breakfast once a week for a high-quality, low-fat source of protein.
Ingredients
- 2 large eggs (13g protein)
- 2 slices of turkey bacon (4g protein)
- 100g low-fat cottage cheese (20g protein)
- 1 slice of low-calorie bread
- 50g spinach (2g protein)
Method
Fry the turkey bacon and eggs, and sautée the spinach. Toast your bread and layer with the spinach, cottage cheese and turkey bacon before adding the eggs on top.
6. Sweet potato and egg power bowl
Sacerdoti recommends this winning combination for a high-protein vegetarian breakfast that delivers 34g of protein.
Ingredients
- 2 large eggs (13g protein)
- 50g black beans (9g protein)
- 50g low-fat cottage cheese (10g protein)
- 100g roasted sweet potato (2g protein)
- 20g salsa
Method
Roast the sweet potatoes and, toward the end of the cooking time, scramble, poach or fry the eggs. Place the roasted sweet potato in a bowl and layer on the cottage cheese, black beans and salsa, finaly topping with the eggs.
