13 high-protein breakfasts to eat as cereals fall out of favour among Brits

Emma Clarke
·Contributor
·6-min read
Woman making protein-powered breakfast of yoghurt and fruit.
According to experts, Brits are favouring protein-packed meals over breakfast cereal these days. (Getty Images)

Gone are the days when a simple bowl of corn flakes would suffice as a morning meal – that is, according to the makers of Shreddies.

The company, which saw a sales slump of 15.8% last year and announced 300 job cuts in the UK, claims that a reason for the decline in popularity is that people are now favouring breakfasts that are high in protein.

Indeed, "protein" has become a bit of a buzzword of late, with fitness influencers and the like attributing the ingredient to muscle growth, weight management and overall health.

Experts also cite the vilification of cereal as a reason, with co-founder of food development company Bingham & Jones stating: "It’s perceived as not being healthy and not terribly filling. There’s been a lot of press over the last ten years about breakfast cereal and how much sugar is in them.

"It almost feels like parents have a guilt complex when it comes to getting cereal and sticking it in the cupboard."

Here, we take a look at five protein-packed ingredients – and how to incorporate them into your breakfasts.

A young family having breakfast together in a cottage by the sea.
Whether you're young or old, here's how to incorporate more protein into your breakfast. (Getty Images)

Average protein content: 7.5g per large egg

Stock photo showing close-up view of white crockery of tea plate and egg cup with white toast soldiers and topped soft-boiled egg showing runny yellow yolk.
Dippy eggs and soldiers. (Getty Images)

There are few things in life as delicious – and simple – as a dippy egg with a warm, buttery soldier. Seasoned with a smidge of salt and a crack of pepper, this breakfast is quick, hassle-free and will leave you feeling full until lunch.

Omelette with mushrooms. (Getty Images)
Omelette with mushrooms. (Getty Images)

It's not just Gwen and Stacey who love an omelette! This versatile dish can be finished off with your choice of cheese and topping, and are a quick one-pan dish to make first thing.

Overhead view of 2 slices toasted crusty bread with a thick layer of mashed avocado that has been seasoned with some salt and pepper and lemon juice, with a two poached organic eggs on top with some toasted sesame seeds sprinkled on top. Perfect for lunch or a light dinner. Colour, horizontal format with some copy space.
Avocado and egg on toast. (Getty Images)

Call us basic, but we love a bit of avo an toast – even more so when there's a perfectly poached egg on top. Not only does that gooey ooze help soften the bread (especially if you have a sourdough base), there's typically around 7.5g of protein in each egg. Cracking!

Egg muffins or egg bites with bacon, cheese, vegetables and herbs on a white plate on a concrete background. Healthy breakfast
Egg bites. (Getty Images)

Great for meal prep, these tasty treats are packed with protein and are ideal for people with busy lifestyles. Simply pack them up and eat them on-the-go.

Average protein content: Around 10g per 100g

A bowl of greek yogurt with homemade granola and a drizzle of agave nectar, on a striped dishtowel in the kitchen
Greek yoghurt and granola. (Getty Images)

When mixed with almonds – another high-protein ingredient – granola not only adds crunch and texture, it's a good source of fibre. If you find plain Greek yoghurt a bit dull, this is an especially good option for you.

Natural yogurt with fresh raspberries, black currant and muesli. . Healthy dessert. Healthy food concept.
Yoghurt and berries. (Getty Images)

You can chuck any fruit you wish on top, but berries go with Greek yoghurt especially well. They are also good for heart health, brain function and gut health. To balance out the tartness of the berries, add a small amount of honey to the mix. Or, if you'd rather, you can swap out the fresh berries for a fruit compote – though that comes with a higher sugar content.

Stack of lemon poppy seed pancakes topped with yogurt and blueberries. Healthy breakfast food, low sugar pancakes
Pancakes topped with Greek yoghurt. (Getty Images)

If you pick up authentic Greek yoghurt from the supermarket, it should be of the right consistency to dollop on top of your pancakes. For an added boost of protein, why not add some powder to the pancake batter?

Average protein content: 11g per 100g

Organic cottage cheese with date syrup and banana for healthy breakfast. White wooden table. Selective focus
Cottage cheese breakfast bowl with fruit. (Getty Images)

Okay, we get that cottage cheese isn't the most appetising of things first thing in the morning, but it is a great source of protein. It's also really cheap and has had a bit of a renaissance since the age of TikTok.

To disguise the texture, why not add fresh fruit and honey, or tomatoes and avocados and have it as part of a breakfast bowl?

Trending Cottage Cheese Toast with Hot Honey on Whole Grain Bread
Cottage cheese toast with hot honey. (Getty Images)

Similarly, adding it to toast with your favourite topping can help mix things up (and mask the taste/texture). It's great with hot honey (as seen above), or fresh fruit or tomatoes and a pinch of salt.

Average protein content: 2.4g per 100 g

Oatmeal porridge. Traditional bunting breakfast served in ceramic bowl on gray background. Vegetarian and nutritious vitamin morning eating. Classic hot homemade dietary meal
Oatmeal porridge or overnight oats. (Getty Images)

The great thing about oatmeal (which is a specific type of porridge oat) is that it is versatile, warming and filling. You can either make overnight oats with a bit of natural yoghurt and take it with you to work, or you can enjoy a fresh bowl of porridge with your favourite toppings.

In winter, especially, adding a bit of cinnamon to the mix can help regulate your body heat and keep you going throughout the morning.

Healthy Organic Energy balls Muesli Bites with Nuts, Cocoa, Chia and Honey - Vegan Vegetarian Raw Snacks or Food. copy space. Close-up.
Oatmeal bites. (Getty Images)

The beauty of these is that they require no cooking, they are ready in less than 20 minutes and they're perfect for meal prep. Simply bind the oats with peanut butter, add a bit of flaxseed to the mixture and/or chocolate chips for a bit of sweetness, then roll into small balls.

Average protein content: 20g per 100g

Salmon and scrambled egg on toast. (Getty Images)
Salmon and scrambled egg on toast. (Getty Images)

Salmon is high in protein and rich in omega-3 fatty acids, which are crucial for brain health and heart health. Accompanied with scrambled egg, this is a protein-packed brekkie.

Poached eggs with Hollandaise sauce and Smoked Salmon on toasted muffins in a restaurant
Eggs royale. (Getty Images)

If you're feeling fancy or it's the weekend, you may wish to up your breakfast game with a delicious eggs royale (like eggs Benedict, only with smoked salmon instead of ham). For a healthier version, you can substitute the Hollandaise sauce for Greek yoghurt.

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