What is the best protein to eat with bread?

December 27, 2025 •

4 min read

According to a 2025 study published in Healthline, eggs are a top source of protein that’s easy to absorb, making them an ideal choice when considering what is the best protein to eat with bread. Discover a variety of other delicious and nutritious pairings for a more satisfying meal.

Quick Summary

This guide explores a range of protein sources, both animal-based and plant-based, that pair perfectly with bread. Learn how to transform a simple slice into a balanced and filling meal with options like eggs, Greek yogurt, chicken, and beans.

Key Points

Eggs are a versatile protein: Easily absorbable and adaptable, eggs can be scrambled, fried, or mashed to make a complete and satisfying meal with bread.
Choose whole-grain bread for more protein: Selecting a bread made from sprouted or whole grains, like Ezekiel, boosts your meal's fiber and protein content significantly.
Plant-based proteins offer healthy alternatives: Hummus, nut butters, and lentil spreads provide excellent plant-based protein, often with added fiber and healthy fats.
Lean meats and fish are effective protein choices: Lean chicken, turkey, or fish like canned tuna offer a classic way to increase protein intake through sandwiches and toast.
Dairy options provide high protein: Cottage cheese and Greek yogurt can be used as spreads to add a creamy texture and a significant protein boost to your bread.
Combine proteins and vegetables for maximum benefit: To create a well-balanced meal, pair your protein and bread with fresh vegetables for added nutrients, flavor, and texture.
Consider preparing in advance: Many high-protein bread toppings, like egg salad, chicken salad, or a bean mash, can be made ahead of time for quick and easy meal prep throughout the week.

Why Pairing Protein with Bread is a Smart Choice

Pairing protein with carbohydrates, like bread, is a powerful nutritional strategy for several reasons. The protein helps slow down the digestion of the carbohydrates, which can stabilize blood sugar levels and prevent the energy crashes that sometimes follow a carb-heavy meal. This combination also increases satiety, meaning you feel fuller for longer, which can aid in weight management. Protein is essential for muscle repair and growth, and pairing it with bread provides a convenient and versatile way to fuel your body throughout the day.

Top Animal-Based Proteins for Bread

For those who include animal products in their diet, several options offer a complete protein profile, meaning they contain all nine essential amino acids.

Eggs: Scrambled, fried, or hard-boiled and mashed into an egg salad, eggs are a versatile and complete protein source. A single large egg provides approximately 6 grams of high-quality protein.
Chicken Breast: Roasted, grilled, or shredded, lean chicken breast is a fantastic protein for sandwiches. It is an excellent source of protein, B vitamins, zinc, and selenium.
Fish: Canned tuna or smoked salmon are convenient and delicious options. Fish is a rich source of protein and heart-healthy omega-3 fats, especially in varieties like salmon.
Cottage Cheese and Greek Yogurt: These dairy products are low in calories and high in protein, and can be used as a creamy spread or topping. Cottage cheese offers a hefty 28 grams of protein per cup, while Greek yogurt provides around 20 grams per 7-ounce serving.

Top Plant-Based Proteins for Bread

Plant-based proteins are a nutritious alternative and are often excellent sources of fiber and other nutrients. To ensure a complete amino acid profile, it's recommended to eat a variety of plant-based proteins throughout the day.

Hummus: Made from chickpeas, hummus is a creamy and flavorful spread packed with protein and fiber. It pairs well with cucumber, tomatoes, and herbs on bread.
Nut Butters: Peanut butter, almond butter, and other nut spreads offer healthy fats, fiber, and a good dose of protein. For extra nutrients, try mixing in ground flax or chia seeds.
Lentils and Beans: Mashed lentil or black bean spreads can create a savory and hearty filling. Lentils, for example, provide about 9 grams of protein per half-cup cooked.
Tofu: Scrambled or baked and seasoned, tofu is a stellar vegan option for sandwiches. It's a complete protein and can take on a variety of flavors.

Comparison of Popular Protein and Bread Pairings


Protein Source	Type	Prep Time	Protein per Serving (approx.)	Flavor Profile	Best Paired With...
Scrambled Eggs	Animal	5-10 mins	12g (2 large eggs)	Savory, rich	Whole grain toast, rye
Canned Tuna Salad	Animal	5 mins	20g (3oz serving)	Salty, savory	Sourdough, multigrain
Hummus	Plant	5 mins (store-bought)	7g (100g serving)	Earthy, tangy	Pita, whole wheat
Peanut Butter	Plant	1 min	7g (2 tbsp)	Sweet, nutty	White bread, whole wheat
Shredded Chicken	Animal	10 mins (pre-cooked)	27g (86g serving)	Mild, savory	Hearty sandwich bread
Greek Yogurt Spread	Animal	5 mins	20g (7oz serving)	Creamy, tangy	Savory toast with veggies

Tips for Building the Best Protein-Packed Bread Dish

Choose the right bread: Opt for whole-grain or sprouted grain breads, which often have a higher fiber and protein content than refined white bread. A sprouted grain bread like Ezekiel can have as much as 6 grams of protein per slice.
Add healthy fats: Including a source of healthy fat, such as avocado or a drizzle of olive oil, can further increase satiety and improve the nutritional balance of your meal.
Load up on vegetables: Don't forget the vegetables! Adding spinach, cucumbers, tomatoes, or peppers provides vitamins, minerals, and fiber, and adds texture and flavor to your meal.
Season generously: A pinch of salt, pepper, or herbs can elevate a simple protein and bread pairing into a gourmet experience. For hummus, try sprinkling with za'atar seasoning.

Conclusion

There is no single "best" protein to eat with bread, as the ideal choice depends on your dietary preferences, health goals, and taste. Whether you choose animal-based options like eggs and chicken or plant-based proteins like hummus and nut butters, the key is to create a well-rounded and satisfying meal. By focusing on whole-grain breads and incorporating healthy fats and vegetables, you can easily turn a simple piece of toast or a sandwich into a nutritious powerhouse. Mixing and matching different proteins and toppings will keep your meals interesting and help you discover your own perfect pairing.

For more detailed nutritional information on high-protein foods, consider exploring the extensive resources available on the Healthline website, where they break down the benefits of different protein sources.

Frequently Asked Questions

A simple and popular vegetarian protein to put on bread is hummus, a spread made from chickpeas that is high in both protein and fiber. Another easy option is peanut butter, which provides protein and healthy fats.

Yes, plain Greek yogurt can be used as a savory spread on toast. It pairs well with toppings such as sliced cucumbers, bell peppers, tomatoes, and a sprinkle of herbs or Everything Bagel seasoning.

While deli meats provide protein, lean chicken or turkey breast are generally healthier options compared to highly processed deli meats that can be high in sodium and preservatives. Look for low-sodium, minimally processed varieties if you choose deli meats.

Adding nuts or seeds, like ground flaxseeds or chia seeds, boosts the protein, fiber, and healthy fat content of your meal, contributing to increased fullness and better nutritional balance.

While peanut butter provides protein, choosing a whole-grain bread over white bread is a healthier choice, as it contains more fiber and nutrients. Pairing peanut butter with whole-grain bread makes for a more balanced and sustained energy source.

To make a sandwich more filling, increase the protein content by adding more lean meat or fish, using a spread with added protein like a lentil or bean mash, or by incorporating high-protein dairy products like cottage cheese.

A delicious plant-based alternative to chicken salad can be made using mashed chickpeas mixed with vegan mayonnaise, celery, and herbs. Season it as you would a classic chicken salad for a flavorful, protein-packed option.