Protein for breakfast, please!

Food and nutrition

Published on 1 October 2020
by Isabelle Huot

In recent years we have seen a general consensus over the need to incorporate adequate amounts of protein in our diets. While most people consume enough to meet their daily needs, they often don’t spread their daily protein intake out evenly enough. And while eating protein at lunch and dinner poses few problems, Quebecers often go for breakfasts high in carbohydrates, such as toast, cereal, oatmeal, fruit, orange juice and so on. The fact is that breakfasts lacking a substantial source of protein won’t give you all the energy you need throughout the morning.


Ideas for adding a hit of protein to your breakfast:

  • Eggs
  • Greek yogurt, cottage cheese, low-fat cheese
  • Milk or soy beverage
  • Vege spread or scrambled tofu


Is animal-based protein in the form of cretons or ham a regular on your table come breakfast time? They may contain a decent amount of protein, but I would suggest limiting your intake of animal protein at breakfast. And since eating less meat is better for your health, breakfast seems like the ideal meal to cut down on it.


Breakfast protein dishes:


Bowl of fruit and yogurt

½ cup strawberries + ¾ cup Greek yogurt + ¼ cup homemade granola


Overnight oatmeal

¼ cup oats + ½ cup Greek yogurt + ½ cup soy beverage + ½ cup blueberries + 15 mL (1 tbsp.) chia seeds


Morning burrito

1 small whole wheat tortilla + 1 scrambled egg (or scrambled tofu) + 30 g low-fat cheese + salsa


Avocado on toast

1 slice whole grain toast + ¼ avocado + 1 poached egg + 15 mL (1 tbsp.) hemp seeds


Smoked salmon omelette

2 eggs + 30 g smoked salmon + 15 mL (1 tbsp.) diced red onion + dill, to taste




Isabelle Huot
Doctor in nutrition