10 Cheap Ways to Add Protein to Your Breakfast

A protein-packed breakfast can really kick-start your morning. Protein is one of three essential macronutrients (alongside carbs and fats) our bodies need to function optimally. When most people think of protein, the first thing that comes to mind is meat, and meat can be pretty pricey at the best of times.

But did you know there are plenty of plant-based foods and cheaper animal proteins that are incredibly high in protein that won’t break the bank? We’ve rounded up a list of 10 cheap ways to add protein to your brekky – from protein-packed breakfast pancakes to greek yogurt, scrambled eggs, veggies and smoked salmon, protein shakes and more.

Cheap High-Protein Breakfast Ideas

1. Eggs

For one of the best healthy breakfast ideas that’s high in protein, opt for eggs. With 12 grams of protein per 100g, eggs can be made into an omelette, egg muffin, added to a breakfast sandwich or made into scrambled eggs. Eggs are an excellent staple on the keto diet, yet if you’re trying to avoid too many fats but want the protein kick of eggs, you can make an egg white omelette.  

2. Greek Yoghurt

Another great high protein breakfast option that’s cheap and cheerful is Greek yoghurt. Just ½ a cup of Greek yoghurt can add an additional 8-9g of protein. Just be sure to check the label as some Greek yogurts are higher in protein than others (while also lower in sugar). Opt for plain/natural varieties. Top it with some berries or granola for a delicious morning breakfast. 

3. Nut Butter

Nut butter (like peanut butter) is a great way to add a protein boost to your breakfast. Whether you put it on toast, add it to oats or to a protein smoothie, nut butters really pack a punch in terms of flavour and protein. Just make sure you find the nut butters that are 100% nuts (no added salt or sugar – Mayver’s is a good brand!)

4. Seeds

From chia seeds to sunflower seeds and pumpkin seeds, seeds might look like they don’t contain much protein, but 1 tbsp of chia seeds contains around 2-3g of protein plus lots of vitamins, healthy fats and fibre. Chia seeds also have the added benefit of containing omega-3 fats which can help lower cholesterol, blood pressure and reduce inflammation. You can add chia seeds to a breakfast smoothie or sprinkle on a breakfast bowl of yogurt and berries.

5. Oats

For an easy breakfast that’s great for meal prep, try oats (or overnight oats). Oats are made up of 13% protein, and are the ideal choice to sugary cereals. You can have oats with water or milk, or make your own muesli / granola with oats. They can be added to smoothies too for a more filling drinkable brekky. 

6. Seeded Bread 

Bread probably doesn’t come to mind first when we think about high-protein foods, but seeded bread can have as much as 12.4g of protein per 100g (roughly two big slices). Add some fried or scrambled eggs or a slathering of PB and you’ve got an incredibly high-protein breakfast that’ll keep you going until lunch. 

7. Black Beans

Baked beans are a pretty popular hot breakfast addition, but what about black beans? Some black beans, cheese, tomato, avo and a wholemeal wrap and you’ve got a high protein breakfast burrito. Yum!

8. Cottage Cheese

Who doesn’t love cottage cheese? It’s not only high in protein but can also be added to sweet and savoury breakfast foods – talk about versatility! Spread it on toast and top it with banana for a sweet combo, or add some tomato and basil for a more savoury option. 

9. Tuna

Ah, the humble can of tuna with 26g of protein per 95g tin. Tuna is delicious and extremely high in protein – not to mention a 95g tin at Woolies will only set you back 0.90c. Talk about cheap! Add it to some high protein bread with cucumber and lettuce and you’ve got yourself a tasty tuna brekky sandwich. 

10. Whole Milk 

Did you know a 250mL glass of milk can contain as much as 12g+ of protein per serve? If you can tolerate whole milk, we recommend using it in your smoothies – or with your oats – for a really loaded high-protein breakfast meal. 

The Benefits of a High-Protein Diet

There are countless benefits to a high protein diet and especially eating plenty of protein in your first meal of the day: 

• Increased satiety
• Stay fuller for longer 
• Reduces snacking/cravings later one 
• Good for post-training recover
• Optimises muscle growth and maintenance 
• Helps with weight loss 

Shop Groceries Online from Woolworths

ORDER ONLINE