9 Ways to Easily Eat More Protein At Breakfast
Starting your day with a high-protein breakfast isn’t just about staying full—it’s about giving your body the fuel it needs to handle stress, stay energized, and keep cravings in check. One of the most COMMON things I see in my clients = not eating enough protein at breakfast, and trust me, it’s making them feel even more stressed.
A fed woman is a less stressed woman because your body isn’t running on empty—it has the fuel it needs to function at its best. Not to mention, protein helps stabilize blood sugar by slowing down spikes, and blood sugar imbalances are one of the most overlooked culprits behind feelings of anxiety - especially if you tend to have an anxious, rushed feeling in the AM. Plus, after age 30, we naturally start losing muscle every single year, and protein is KEY for maintaining lean mass and a strong metabolism. Most women, depending on age, land somewhere between a goal of 25-40 grams of protein per breakfast meal. If you’ve been skimping on protein in the morning, here are seven simple ways to boost your intake without overcomplicating your routine.
9 Ways to Easily Eat More Protein At Breakfast
1. Add Collagen or Protein Powder to Your Coffee or Smoothie
One of the easiest ways to sneak in extra protein is by adding a scoop of collagen peptides or protein powder to your coffee, matcha, or morning smoothie. Collagen supports gut repair and joint health while also filling in key amino acid gaps that a typical American diet—often heavy in lean meats like chicken and turkey—may lack. I personally love bone broth protein or grass-fed beef protein, as animal-based proteins are the most bioavailable, meaning your body absorbs 80-100% of the 20 grams in bone broth protein powder compared to just 40-70% from pea protein. Grab my favorite smoothie recipe of the moment here.
2. Prioritize Eggs (& Add Extras!)
Eggs are a classic protein source, but pairing them with extras can help you reach your protein goal. Try scrambling them with cottage cheese, whisking in goat cheese, or making a frittata filled with veggies and organic sausage crumbles. A typical large egg is about 6 grams of protein each, so just 2 eggs for breakfast doesn’t cut it for women.
3. Be Picky With Yogurt
Greek yogurt or skyr are the richest of the yogurt family in protein, packing up to 20 grams per serving. To make it even more filling, mix in hemp seeds, chia seeds, or a scoop of protein powder and then top with fresh fruit. I always recommend going for a plain variety and adding your own fruit or raw honey for sweetness - your blood sugar will thank you :). PS - for my IBS or autoimmune ladies, I recommend sprouted and/or ground seeds to make them easier on digestion and more absorbable.
4. Upgrade Your AM Oats
For many women, oatmeal alone can spike blood sugar without enough protein to balance it—especially if you're sensitive to blood sugar swings. This becomes even more important during and after menopause, when lower estrogen levels make it harder to tolerate higher-carb foods. The fix? Swap oatmeal for a higher-fiber, higher-protein pseudo-grain like buckwheat, which has twice the protein of oats. I love cooking organic buckwheat and whisking in collagen peptides, Greek yogurt, or cottage cheese to hit my protein goals. For a delicious, protein-punched twist, I eat it warm and stir in raw cacao powder and top it with fresh or frozen raspberries—creating a chocolatey buckwheat protein breakfast bowl that tastes like dessert!
5. Top Toast With Wild Salmon Lox
Wild salmon lox is a nutrient-dense protein powerhouse, dense in omega-3 fatty acids that reduce inflammation and support heart health. I love layering it on sourdough or a high-fiber toast like Pacha, topped with creamy mashed avocado and fresh dill (which also counts as a gut-loving bitter veggie!).
6. Choose Grass-Fed or Organic Sausage
If eggs aren’t your jam, opting for grass-fed beef or organic chicken sausage is an easy way to add absorbable, high-quality protein to your morning routine. I love brands like Teton Ranch and Bilinski’s Organic Chicken Sage, served alongside toast or roasted potatoes. For a flavorful twist, chop up the sausage and toss it into a cassava or almond flour tortilla (like Siete) with arugula, goat cheese, and black beans for a protein-powered breakfast wrap.
7. Eat an Unconventional Breakfast
Who says breakfast has to be traditional? Leftovers from dinner can be a fantastic high-protein option. Think roasted chicken, steak, or even a hearty soup with beans or lentils. I especially love this reminder for the busy mom who may not have time to cook in the morning and get creative.
8. Add a sippable protein source
Bone broth is an easy and nourishing way to add extra protein and gut-healing nutrients to your morning. Sip on a warm mug of collagen-rich bone broth alongside your meal - when my appetite is doing weird things, I may choose something like a jar of FOND (which is a higher protein bone broth that tastes great in a mug - I like the turmeric black pepper one) alongside some fruit and yogurt as a quick and dirty breakfast.
9. Don’t Sleep On Cottage Cheese
Organic cottage cheese is an underrated protein option; offering around 28 grams of protein in a 1 cup serving along with gut-friendly probiotics. It’s incredibly versatile—enjoy it savory by topping it with fresh cucumber, tomato, a squeeze of lemon and a drizzle of EVOO, or go sweet with fresh berries, cinnamon and a sprinkle of hemp seeds. I especially love cottage cheese for the aging woman working on her metabolic health because it's one of the richest foods in leucine - an amino acid that helps with lean muscle preservation and synthesis.
