Best protein breakfast foods to start your day right

Whether you’re hitting the gym or just trying to stay fuller for longer, getting enough protein in your meals can make a real difference.

It helps keep energy levels steady, supports muscle health, and stops those mid-afternoon snack cravings. And the best part? It doesn’t have to mean eating plain eggs. There are so many quick and easy options out there, from high-protein yoghurts to speedy omelettes. Plus, you can still enjoy weekend treats like protein pancakes, because balance is key.

Whatever your taste, the ES Best Shopping team spoke with dietitian Dr Carrie Ruxton and Sophie Bertrand, a nutritionist from glucose monitor brand Lingo, about why protein-packed breakfasts are key to your day and how to enjoy them sensibly.

Why is a protein-rich breakfast important?

Bertrand explains: “As we age, we need more protein to help support and maintain muscle mass. As well as helping us to build and repair muscle, adequate protein helps to make hormones and enzymes and is associated with improved metabolic health. Unfortunately, so many people tell me they aren’t consuming enough protein throughout the day, particularly at breakfast time. A protein-rich breakfast has been shown to better support muscle health, weight management, energy expenditure, feelings of satiety and glucose regulation. It can also help curb cravings later on in the day.”

How do you boost protein intake in the morning?

“Make protein the star of the show. Try scrambling some eggs on wholemeal toast with some avocado or making a veggie omelette. Greek yoghurt is also a great source of protein, to which you can add some nuts and berries,” says Bertrand.

She also advises to try and limit simple carbs and sugary foods like your standard cereals at breakfast time as these are more likely to spike your glucose levels and can give you that post-meal slump. Focusing on protein, fibre and healthy fats can help keep your glucose levels steady and give you the energy needed to get through the day.

Why are eggs a good choice?

Dietitian Dr Carrie Ruxton reveals: “Eggs deserve to be badged as a ‘healthy protein’. One medium egg delivers just 66 calories – less than a banana – as well as 6 grams of high-quality protein, making it especially nutrient-dense. That’s a small contribution to daily calories but a big contribution to protein, vitamins and minerals. The high-quality protein in eggs supplies all essential amino acids, proven to support appetite control to stop you from reaching for junk food throughout the day. That’s why there’s always room for eggs on the menu, whether it’s a quick, tasty breakfast or energy-boosting lunch.”

Plus, they’re completely safe to be eaten raw or runny, even for vulnerable groups like pregnant women and babies, as long as they have the British Lion mark, which guarantees they’ve been produced to the highest food safety standards. A moderate intake of seven to 14 eggs a week (in the context of a varied and balanced diet) would be beneficial for most people. “And since eggs protect and support muscle mass, according to studies, they could help dieters maintain lean body tissue, which is vital for maintaining metabolic rate,” she adds.

How we tested

After recently testing out the Lingo glucose monitor, I discovered that protein-rich breakfasts helped me stay fuller for longer and kept me energised for my workouts and days in the office. I tried a range of options, from quick grab-and-go meals to those I could enjoy on the weekend.

For this article, I assessed taste, protein content, and ingredient quality to find the best options for different lifestyles. Whether you’re after clean, single-ingredient foods like my go-to egg whites on sourdough, protein-packed additions for pancakes, or something easy to grab and take with you, here are some of the best protein breakfast foods I found.

See below

Yfood Classic Drinks

If protein powder isn’t for you or you just fancy a pre-mixed protein fix then Yfood’s Drinks are a solid option. Balanced, healthy and tastes just like a refreshing shake, Yfood’s complete meal shakes are packed with up to 34g of protein as well as 26 essential vitamins and minerals – and they’re gluten-free.

They’re an ideal option for those looking for a high-protein ready-to-drink option and are perfect when time is tight. Try mixing up flavours with one of their bundle options.

Buy now £3.49, Yfood

Protein Works Vegan Protein Porridge 360

I’m always on the lookout for a breakfast that keeps me full, fuels my workouts, and actually tastes good, and Vegan Protein Porridge 360 delivers on all fronts. Made with a blend of plant-based proteins, it’s made with over 15g of protein per serving, plus fibre to support digestion and keep hunger cravings in check. Since adding it to my morning routine, I’ve noticed I stay satisfied for longer and don’t reach for snacks mid-morning.

Its slow-release energy and essential vitamins and minerals make it a nutrient-dense way to start the day. Whether I mix it with boiling water or milk, it’s creamy, comforting and easy to customise with fruits, nuts, or seeds.

Buy now £54.99, Protein Works

M&S Smokey Bean and Egg Protein Pot

This M&S egg and bean combo is a satisfying mix of flavours to get your day started right. It’s quick to prepare, just heat and eat, making it ideal for busy mornings when you need something filling but don’t have time to cook. The rich, slow-cooked black beans and borlotti beans bring plant-based protein and fibre, while the boiled eggs add that extra boost to keep you feeling full.

It’s topped off with a tangy yoghurt and sour cream dressing, plus a black bean and tomato salsa for a fresh kick. Whether you grab it on the go or enjoy it at home, it’s a solid breakfast option that won’t leave you hungry an hour later. And with 8.2g of protein per 100g, it can help keep cravings in check.

Buy now £2.50, M&S

Myprotein Protein Pancake Mix

Top tip: if you eat Myprotein Protein Pancake Mix without cooking it, it tastes a lot like a protein-packed cookie dough. Quick and easy to prepare, these light and fluffy pancakes offer the perfect breakfast to kickstart your day and come with up to 34g of high-quality protein per serving.

The product’s health-conscious nature means each serving contains less than 190 calories, bringing together all of the good stuff in a measured way. Alternatively, you could just eat double the portion. Go classic with vanilla or mix it up with something a little more indulgent like maple syrup as there are six flavours to choose from.

Buy now £5.48, Myprotein

Fage 0% Fat Greek Yoghurt

Whether I’m dieting or enjoying the off-season, Fage 0% Fat Greek Yoghurt is always a staple in my diet. It is naturally fat-free with, 3g sugars, 10.3g protein, 54 kcal per 100g serving so it’s the perfect way to boost my intake without unnecessary extras. I usually have mine over-baked blueberry oats or mixed with flavoured protein powder for a mousse. I top mine with berries for a fresh, high-protein meal that feels indulgent but keeps me on track.

Buy now £2.75, Ocado

Jason's Sunflower Seeded Protein Sourdough Loaf

Loaded with sunflower and pea protein, this is the perfect base for a creamy avocado smash and a perfectly runny egg. Jason’s Protein Sourdough takes it up a notch with 10g of protein per slice thanks to a 24-hour fermentation process. This hearty bread toasts well and keeps you full for longer.

Made with just eight simple ingredients including wheat and pea protein, sunflower seeds and rye flour, the seeded protein loaf contains no additives, preservatives, emulsifiers or sweeteners and is made using Jason's own starter culture.

Buy now £2.60, Tesco

This Isn't Pork Plant Based Sausages

This Isn't Pork sausages deliver all the classic flavour and sizzle of protein-filled sausages without the meat. Made from pea protein, these plant-based sausages bring an authentic taste and texture that rivals the real thing.

High in protein and 83 per cent lower in saturated fat than traditional pork sausages, they’re ideal for a hearty breakfast or a comforting plate of bangers and mash. Simply grill or roast for a golden-brown finish.

Buy now £3.00, Waitrose

Two Chicks Free Range Liquid Egg White

Two Chicks is another favourite of mine, but you don’t have to go extreme and chug raw egg whites to get your protein fix. Instead, I make mine as an omelette over rice cakes when dieting or on toast with a whole egg or two in the off-season. It’s incredibly versatile; mix it with veg like spinach and tomatoes, or use it in protein-packed waffles and shakes.

Two Chicks Free Range Liquid Egg White offers 15 free-range egg whites per carton without the hassle of cracking and separating. Naturally high in protein, with no fat or cholesterol, it’s perfect for quick, low-fat omelettes or pancakes. Pasteurised and preservative-free, it’s a clean, convenient way to up your protein intake.

Buy now £3.50, Ocado

Mattessons Smoked Turkey Rashers

The Mattessons Smoked Turkey Rashers are a staple in my kitchen when I want a lean, high-protein alternative to bacon. At just 29 calories per slice, they’re naturally low in fat but still with smoky flavour. They crisp up well in the pan and work perfectly in a breakfast bagel, a protein-packed wrap, or even chopped into a salad.

Unlike pork bacon, there are no fatty bits, just a meaty, satisfying texture. They’re quick to cook, making them an easy go-to for a lighter fry-up or a meal prep staple. Plus, they’re resealable, so they stay fresh for multiple meals.

Buy now, Sainsbury's

Nakd Protein Bar

If you are in a rush, the Nakd Protein Bar range is a good option to grab and go. It is made with 100 per cent natural ingredients, with no added sugar, and 7g of plant-based protein, so they’re perfect for a quick morning fix. Available in cocoa and hazelnut, peanut butter, and caramel flavours, there’s something to satisfy every sweet tooth.

Buy now £3.15, Waitrose