The Store-Bought Breakfasts That Make Hitting My Daily Protein Goal Effortless

Reviewed by Dietitian Jane Leverich, M.S., RDN

Key Points

• Aiming for protein at breakfast can help support fullness throughout the morning.

• Protein waffles, skyr and tofu wraps are convenient breakfast options.

• Pairing store-bought breakfasts with other protein sources can help boost your intake.

It’s been over a year since I began a two-week high-protein breakfast trial. While I sometimes revert to my go-to tea and toast, starting my day with a protein-packed meal still offers benefits I noticed during my experiment, including increased energy and focus throughout the day and better sleep at night. To make the habit easier to stick to, I rely on staples like eggs and yogurt, plus a few store-bought breakfasts that I’m sharing here in hopes of helping you do the same.

If you’re just starting your own high-protein breakfast experiment, you might be wondering how much protein to aim for in your first meal of the day. According to Marissa Perrotta, RDN, CDCES, there is no one-size-fits-all approach to protein intake. “Rather than focusing on how much protein you can fit into an entire day, focus on getting a consistent amount at each meal. A good general goal is around 20 to 30 grams of protein per meal, depending on your individual needs,” she says, noting that including protein at breakfast can help support fullness and, when paired with other nutrients, contribute to a balanced meal.

Protein needs vary based on factors such as age, activity level and health status, so Perrotta says it’s important to check with a health care professional to determine your particular needs, as people with certain health conditions, including kidney disease, may need individualized guidance on protein intake.

I don’t always hit a specific number, but these quick and easy breakfasts help me get the amount of protein that feels best for my body. When I first started eating high-protein breakfasts, I leaned heavily on homemade yogurt parfaits, omelets and fish. (Yes, fish!) I still make these meals, but when I’m short on time, I reach for these store-bought options, which provide about 10 to 20 grams of protein per serving. I add other protein sources when I want to boost the total.

1. Kodiak Protein-Packed Power Waffles

These Kodiak Protein-Packed Power Waffles taste homemade and contain 16 grams of protein per two waffles, along with potassium, an essential mineral that supports muscle and nerve function. I like to top them with almond butter and fresh berries for extra protein, fiber and flavor.

2. Icelandic Provisions Plain Skyr

Skyr is a traditional Icelandic dairy product made by straining cultured milk, giving it a thick, creamy consistency similar to Greek-style yogurt. Icelandic Provisions Plain Skyr contains 17 grams of protein per serving and makes a great base for parfaits. Skyr also contains live cultures, depending on the product, which may support digestive health, notes Perrotta.

3. Amy’s Tofu Scramble Breakfast Wrap

On busy mornings, I reach for Amy’s Tofu Scramble Breakfast Wrap. It cooks in under two minutes in the microwave (I cook it in the toaster oven when I have more time), and its 10 grams of protein give me a great start to the day. I serve it with a half-cup side of cottage cheese to add about another 12 grams of protein.

4. Blue Zones Kitchen Burrito Bowl

I’ve always enjoyed a sweet breakfast, but as I’ve gotten older, I’ve started incorporating more savory meals into my morning routine. This Blue Zones Kitchen Burrito Bowl really hits the spot. Quinoa, tofu and black beans provide plant-based protein, with 11 grams total per serving, plus 7 grams of fiber. The combination of protein and fiber helps make it a satisfying start to the day. For an extra boost of protein and flavor, I top it with a spoonful of sour cream or shredded cheese.

5. Kos Chocolate Plant Protein Powder

It doesn’t get much easier—or more delicious—than Kos Chocolate Plant Protein Powder. It’s made with a blend of plant-based ingredients, including quinoa and flaxseed. Each scoop contains 20 grams of protein and just 2 grams of sugar. I blend it with a frozen banana for extra potassium and a classic milkshake texture.

Other Tips for Increasing Protein Intake

Increasing your protein intake can be easier than you might think. These simple strategies can help you add it to everyday meals and snacks.

• Make smart swaps. Replace regular yogurt with skyr or Greek-style yogurt, or try legume-based pasta for a protein boost.

• Build on what you’re eating. Add beans, lentils or tofu to soups and salads, or stir protein powder into smoothies and oatmeal.

• Keep convenient options on hand. Stock your pantry with foods like canned tuna and salmon for quick meals and snacks.

The Bottom Line

More than a year after starting my high-protein breakfast experiment, I still reach for protein-packed meals to help fuel my mornings. To make breakfast easier without spending all morning in the kitchen, I rely on convenient options like protein waffles, skyr and tofu-based bowls. Pairing these staples with other protein sources can help me build a breakfast that fits my needs and routine.

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