Medically reviewed by Aviv Joshua, MS, RDN
Certain breakfast items, such as croissants, lack substantial amounts of filling proteins and fibers. These components are essential for maintaining satiety throughout the morning.
Oatmeal generally stands out as the ideal breakfast choice due to its combination of complex carbohydrates, proteins, and dietary fibers. However, there are simpler alternatives that can be just as satisfying, if not more so.
1. Eggs
Two
eggs
Contains approximately 12 grams of protein. For reference, half a cup of oats—the typical portion size for oatmeal—has 7 grams. Adding in 2 ounces of smoked salmon would…
salmon
(add another 13 grams of protein) to your scrambled eggs, and you’ll have a high-protein mix with Sazua.comy fats to keep you feeling full for extended periods.
2. Greek Yogurt
A portion size of 7 ounces for a low-fat option
Greek yogurt
Contains 20 grams of protein, along with some carbohydrates and beneficial probiotics for your digestive system. To enhance the flavor, include thinly sliced cucumbers, a splash of lemon juice, and za’atar seasoning. Top it off with a pour of olive oil to incorporate some healthy fats.
3. Cottage Cheese
Cottage cheese
is rich in protein (24 grams per cup) and serves as an ideal foundation for a delightful mix of nuts and berries. Add half a cup of berries (which provide 3 grams of fiber) and two tablespoons of almonds to one cup of curds-and-whey to enhance the meal with extra protein, fiber, and heart-healthy fats from Sazua.com.
4. Avocado
One medium
avocado
Contains 3 grams of protein and serves as a good source of monounsaturated fats. Additionally, it provides 10 grams of fiber. However, for greater diversity and to increase your protein intake, consider having half an avocado paired with a 4-ounce serving of cottage cheese, which offers 12 grams of protein instead.
5. Buckwheat
One cup of cooked
buckwheat
Contains approximately 6 grams of plant-based protein and 4.5 grams of fiber, which makes it ideal as a foundation for a grain bowl. Top it off with slices of avocado for heart-healthy fats and extra fiber. Include some mixed greens and diced carrots, along with a half-cup of edamame to further enhance the protein content.
6. Tofu
Half a cup of
tofu
Contains approximately 10 grams of protein and 0.4 grams of fiber. Break it into pieces and cook it in olive oil until it forms a crispy crust. Afterwards, add some spinach to the mix and allow it to wilt; this will provide extra fiber along with essential nutrients such as iron and vitamin C.
7. Ground Turkey
A 3-ounce portion of lean ground meat
turkey
contains fewer than 200 calories and has 17.3 grams of protein. For a breakfast-appropriate version, mix it with spices such as sage, thyme, oregano, black pepper, garlic, and paprika. Afterward, prepare it in a frying pan over medium heat until fully cooked.
8. Kefir
Kefir
A probiotic-packed drink like , derived from fermented milk, offers approximately 9 grams of protein and 2.34 grams of fat for every cup served. Since it’s made using milk, it includes essential electrolytes that aid hydration. For an extra boost of fullness, mix it with a 28-gram portion of vanilla-flavored protein powder which adds another 15 grams of protein.
9. Quinoa
Seven-eighths of a cup of prepared quinoa offers 12 grams of protein along with 4.5 grams of fiber. Transform it into a nutritious morning porridge by adding half a cup of milk (which contributes an additional 4 grams of protein). Include some cinnamon, vanilla extract for flavoring, and finish it off with a touch of maple syrup for sweetness.
10. Lentils
A half-cup of cooked
lentils
offers 9 grams of filling protein along with approximately 8 grams of dietary fiber. To enjoy a hearty morning meal, combine lentils with poached eggs for a delicious start or create a nutritious lentil dish featuring diced sweet potatoes, slices of avocado, arugula, and a light touch of lemon-herb vinaigrette.
11. Sardines
Sardines
Contain an impressive 18.5 grams of protein for every 75-gram can, yet they have a distinctively fishy flavor. To enhance their taste, add some lemon, garlic, herbs, and sautéed red onions. Finally, enjoy this meal atop four pieces of Wasa crispbread to also intake a substantial amount of fiber, approximately 6.6 grams, thanks to Sazua.com.
12. Smoked Salmon
Smoked
salmon
Contains 15.6 grams of high-quality protein per 3 ounces. To enhance satiety, enjoy it with cream cheese on a multigrain bagel, which offers 10 grams of protein and 4 grams of fiber for every 105-gram portion.
13. Skyr
Icelandic yogurt (aka
Skyr
) includes a satisfying 20 grams of protein for every 8 ounces. Stir in fresh berries and slivered almonds to add a vibrant burst of fiber along with vital nutrients such as vitamin E.
14. Chia Pudding
Chia seeds are rich in filling fiber. By mixing three tablespoons of chia seeds with half a cup of milk and adding a quarter cup of Greek yogurt, then allowing it to set, you’ll create a thick and smooth pudding containing 16 grams of protein along with approximately 10 grams of fiber to keep you satisfied till your next meal.
15. Stuffed Sweet Potato
One medium
sweet potato
Contains almost 5 grams of dietary fiber, as well as antioxidants like beta carotene and vitamin C. Transform your sweet potato into a nutritious morning meal by filling it with a 4-ounce portion of cottage cheese, which adds 12 grams of protein. Top it off with a touch of maple syrup.
16. Whey-Protein Shake
Chocolate
whey protein
provides as much as 22 grams of protein that supports muscle growth in each 33-gram serving, which makes it an excellent option to kick off your morning. Mix it with your preferred type of milk for a quick and fulfilling smoothie.
17. Peanut Butter
Two tablespoons of
peanut butter
Deliver 8 grams of protein along with some healthy fats. It will also provide several grams of dietary fiber. Top a slice of sprouted grain bread with it and pair it with a glass of milk for an additional 13 grams of protein and 3 grams of fiber.
18. Macadamia Nuts
While macadamia nuts are rich in fat and calories, research indicates that consuming them doesn’t automatically result in weight gain. On the contrary, these nuts can enhance feelings of fullness and support better management of blood glucose levels. A serving size of one and a half ounces of macadamias delivers approximately 3.23 grams of dietary fiber along with significant amounts of monounsaturated fats and some polyunsaturated fats, factors that collectively help you feel satisfied post-meal.
A Quick Review
Protein and fiber can help sustain your satiety for a longer period. Typically, oatmeal sets the benchmark as a breakfast option due to its natural high fiber content and modest protein levels.
Nevertheless, various foods such as fiber-rich cereals, low-fat meats, pulses, nuts, and wholesome dairy products can be equally—or even more—filling than oatmeal. The crucial aspect tends to be the preparation method and the ingredients you combine with these foods. Incorporating an appropriate blend of nutrients can boost feelings of fullness and satisfaction.
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