What breakfast food has more protein than eggs? A comprehensive nutrition guide

October 6, 2025 •

5 min read

While a large egg offers a solid 6 grams of high-quality protein, many other breakfast foods provide significantly more to power your morning. This guide answers the question, "What breakfast food has more protein than eggs?" and offers a diverse list of nutrient-dense options for a more satisfying start to your day.

Quick Summary

This guide reveals several breakfast foods that contain more protein per serving than a large egg. It explores various animal-based, dairy, and plant-based alternatives, detailing their nutritional content and offering ideas for incorporating them into your morning routine for sustained energy and better satiety.

Key Points

High-Protein Dairy: Greek yogurt and cottage cheese offer significantly more protein per serving than a large egg, along with calcium and probiotics.
Versatile Tofu: Extra-firm tofu can be scrambled and seasoned to create a plant-based breakfast with over 20 grams of protein per serving.
Lentils and Legumes: A cup of cooked lentils provides almost 18 grams of protein and is rich in fiber for sustained fullness.
Lean Meat and Fish: Skinless chicken breast and smoked salmon can deliver 22-28 grams of protein per 3-ounce serving, plus omega-3s in the case of salmon.
Seeds and Nuts: Integrating hemp seeds (10g per 3 tbsp) or nut butters (7-8g per 2 tbsp) into breakfast dishes is a simple way to boost protein.
Sustained Energy: A high-protein breakfast helps stabilize blood sugar and control appetite, providing more consistent energy and reducing cravings throughout the day.

The Undeniable Power of a Protein-Rich Breakfast

Starting your day with a high-protein meal is a strategic move for your health. Protein is a vital macronutrient that aids in building and repairing tissues, synthesizing enzymes and hormones, and supporting immune function. A protein-heavy breakfast offers a host of benefits that a carbohydrate-focused meal might miss.

First, it helps increase feelings of fullness and reduce hunger throughout the day by influencing appetite-regulating hormones. This can prevent overeating and reduce unhealthy snacking between meals, which is a major benefit for weight management. Furthermore, protein helps stabilize blood sugar levels, preventing the sharp spikes and crashes often caused by high-carb breakfasts. This leads to more sustained energy, better concentration, and a more positive mood. For those engaging in physical activity, a morning protein intake kickstarts muscle protein synthesis, aiding in muscle maintenance and growth.

Dairy Delights with a Protein Punch

If you're a fan of dairy, there are excellent breakfast choices that dwarf the protein content of eggs.

Greek Yogurt and Skyr

Greek yogurt and its Icelandic counterpart, skyr, are standout performers. Made by straining whey and other liquids, these yogurts have a much thicker consistency and a higher protein concentration than regular yogurt. A 6-ounce serving of Greek yogurt can provide up to 18 grams of protein, while a one-cup serving can contain up to 25 grams, far surpassing a single large egg. They also provide probiotics for gut health and are rich in calcium and B vitamins. Enjoy them plain with berries, nuts, or seeds, or blend them into a creamy smoothie.

Cottage Cheese

Long favored by bodybuilders, cottage cheese is another protein heavyweight. A single half-cup serving of low-fat cottage cheese can pack 11 to 14 grams of protein, making it more satisfying than a large egg. Its mild flavor makes it incredibly versatile. Pair it with fruit and nuts for a sweet dish, or mix it with chopped veggies, salt, and pepper for a savory option. One study even found cottage cheese to be as satisfying as eggs for breakfast.

Plant-Powered Protein Stars for Your Morning

For those following a plant-based diet or simply looking to diversify their protein intake, several excellent options offer more protein than eggs.

Tofu Scramble

Extra-firm tofu is an excellent vegan replacement for scrambled eggs. A half-cup serving can provide over 20 grams of complete plant-based protein. Crumble the tofu and cook it with spices like turmeric, garlic powder, and nutritional yeast for a cheesy, savory flavor. Adding chopped vegetables like spinach, mushrooms, and bell peppers further boosts the nutritional profile.

Lentil Hash

Lentils, a type of legume, are an incredibly nutritious and affordable protein source. A cup of cooked lentils delivers nearly 18 grams of protein, along with an impressive 16 grams of fiber. This combination of protein and fiber ensures long-lasting satiety and supports digestive health. A lentil hash with diced sweet potatoes, onions, and bell peppers makes for a flavorful and filling breakfast.

Nuts and Seeds

Don't underestimate the power of nuts and seeds. Just three tablespoons of hemp seeds contain about 10 grams of protein, along with healthy fats and fiber. Similarly, two tablespoons of almond or peanut butter provide approximately 7 to 8 grams of protein. Sprinkle them over oatmeal, blend them into a smoothie, or spread them on whole-grain toast for an easy protein upgrade.

High-Protein Meats and Fish

For those who prefer animal protein, there are several lean meat and fish choices that provide a robust protein boost.

Chicken Breast

A 3-ounce serving of skinless chicken breast contains roughly 28 grams of protein, making it one of the most protein-dense breakfast options available. Leftover grilled or shredded chicken can be easily incorporated into breakfast dishes, such as savory breakfast bowls with quinoa and vegetables.

Smoked Salmon

For a more decadent breakfast, smoked salmon is a superb choice. A 3-ounce portion offers around 22 grams of protein, as well as heart-healthy omega-3 fatty acids. Enjoy it on a whole-grain bagel or toast with cottage cheese or cream cheese for a rich and satisfying meal.

Comparison of High-Protein Breakfast Options


Food (Typical Serving Size)	Protein Content	Notes
Large Egg (1 egg)	~6g	A classic, but can be outpaced by other options.
Greek Yogurt (1 cup)	20–25g	Strained yogurt, high in probiotics and calcium.
Cottage Cheese (1/2 cup)	11–14g	Mild and versatile, great with sweet or savory toppings.
Tofu Scramble (1/2 cup, extra-firm)	~22g	Excellent plant-based egg substitute, absorbs flavors well.
Cooked Lentils (1 cup)	~18g	Budget-friendly, fiber-rich, and suitable for savory dishes.
Smoked Salmon (3 oz)	~22g	Rich in omega-3s, perfect for a high-end breakfast.
Chicken Breast (3 oz, skinless)	~28g	Very lean and high in protein, great for savory bowls.
Hemp Seeds (3 tbsp)	~10g	Easy to add to smoothies, yogurt, or oatmeal.

Creative Breakfast Ideas and Planning Ahead

Incorporating these high-protein foods can be simple and delicious. Planning and preparation are key to ensuring a nutritious morning meal, even on busy days.

Overnight Oats: Combine rolled oats, milk (dairy or plant-based), chia or hemp seeds, and protein powder in a jar. Let it sit overnight in the fridge for a grab-and-go meal with over 20 grams of protein.
Savory Breakfast Bowl: For a warm, savory start, combine cooked quinoa or lentils with sauteed vegetables, leftover chicken or tofu, and a sprinkle of nuts or seeds.
Breakfast Burritos: Prepare and freeze breakfast burritos stuffed with tofu or scrambled egg whites, black beans, and cheese. Reheat quickly in the morning for a hearty, high-protein meal.
Protein Pancakes: Boost pancake batter with Greek yogurt or a scoop of protein powder. Top with nut butter and fresh fruit for an energizing twist on a classic.

For more ways to increase your protein intake, visit the Healthline guide: 15 Easy Ways to Increase Your Protein Intake.

Conclusion

While eggs are a convenient and nutritious source of protein, they are far from the only option for a protein-packed breakfast. From high-protein dairy products like Greek yogurt and cottage cheese to versatile plant-based options like tofu and lentils, there are countless delicious ways to increase your morning protein. Diversifying your breakfast with these alternatives can lead to better satiety, more stable energy levels, and a more well-rounded nutritional intake. Exploring these options makes it easier than ever to build a satisfying, energizing breakfast that supports your health goals.

Frequently Asked Questions

Greek yogurt typically contains significantly more protein per serving than a single egg. For instance, a 6-ounce serving of Greek yogurt can provide 18 grams of protein, whereas a large egg contains about 6 grams.

Yes, a tofu scramble can provide more protein. A half-cup of extra-firm tofu offers over 20 grams of protein, which is notably higher than the amount found in one large egg.

A half-cup of cottage cheese provides between 11 and 14 grams of protein, making it a stronger protein source per serving than a single large egg. Both are high-quality, complete proteins, but cottage cheese packs more protein into a smaller serving.

Plant-based foods with more protein than a single egg include half a cup of extra-firm tofu (22g), a cup of cooked lentils (18g), a cup of cooked edamame (18g), and a cup of cooked quinoa (8g).

One cup of cooked oats contains about 5 grams of protein, which is slightly less than a single large egg (6g). However, the protein content can be easily boosted by adding protein powder, nuts, or seeds.

A high-protein breakfast offers benefits beyond just the protein content. It promotes a feeling of fullness, stabilizes blood sugar levels, boosts metabolism, and supports muscle maintenance, all of which contribute to sustained energy and appetite control throughout the day.

You can add more protein by choosing Greek yogurt or cottage cheese, sprinkling hemp or chia seeds on oatmeal or toast, or blending protein powder into smoothies. Lean meats or smoked salmon can also be added to savory breakfast dishes.