Breakfast is often called the most important meal of the day, and for good reason. It’s the perfect opportunity to start your day with a meal high in protein and complex carbohydrates, helping regulate your blood sugars, keep you full until lunch, and give you the energy you need to tackle whatever the morning throws at you. A high-protein breakfast can also support muscle maintenance and growth, which is especially important if you’re on a weight loss journey or live an active lifestyle. Breakfast meats are a quick, easy, and often delicious way to eat more protein in the mornings, but not all choices are created equal. Choosing lean meat over one high in saturated fat and sodium can help you create a high-protein and healthy breakfast.
This article breaks down popular breakfast meats to help you choose the healthiest ones to add to your morning meal, highlighting their nutritional benefits and any precautions you may want to consider. Prioritize lean proteins for a healthy, balanced breakfast that will help stabilize your blood sugars, satisfy you, and keep you full all morning long. Not all breakfast meats are created equal. Highly processed meats can be excessively high in sodium, saturated fat, and calories while providing less protein per serving than you might expect.
Understanding the Importance of Protein at Breakfast
Eating meat at breakfast is a great way to add to the nutrient density of your meal. Meat is an excellent source of protein, and research shows that eating a protein-rich breakfast can keep you feeling full and improve your concentration throughout the day.A solid body of research has shown that eating more protein at breakfast can significantly change how we experience hunger throughout the day.
Eating a high-protein breakfast can improve our sense of fullness and satiety, resulting in healthier choices throughout the day. As a nutrition counselor, I can definitely vouch for this effect. Americans generally eat more than the recommended amount of daily protein (although we lean a little too heavily on high fat meats and dairy). But what we don’t do is spread our protein intake out throughout the day. We typically eat most of our protein during dinner. However, studies have shown that if we eat a high-protein breakfast we can improve our sense of fullness and satiety, which can last through the afternoon. In turn, this contributes to us making healthier choices all day - like forgoing mindless snacking and being less tempted by unhealthy foods when we feel our stomachs grumbling.The research suggests that eating about 30 grams of protein for breakfast can help satiate your appetite throughout the day.
Weight loss is one of the most common reasons people turn to high-protein diets and protein also takes more energy to digest than carbs or fat, which can give your metabolism a boost. Maintaining a balanced diet is key to healthy eating. It’s important to choose your protein sources wisely, focusing on lean meats, fish, beans, lentils, and low-fat dairy products, while avoiding processed meats and excessive amounts of red meat. Also, avoid focusing too narrowly on protein because that can lead to unbalanced dietary patterns.
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Healthy Breakfast Meat Options
Many refer to breakfast as “the most important meal of the day,” and some research suggests that what we eat at breakfast may impact our overall risk for heart disease as well as our mental and cognitive performance. However, for those interested in eating healthfully first thing in the morning, there are some factors to keep in mind when selecting breakfast meats. These include sodium and sugar content and whether or not the meat contains certain additives.
The healthiest options for you will depend on your individual health, tastes, culture, and nutrition goals. But there are some ingredients you may want to consider limiting, including: Nitrates or nitrites, Added salt and Added sugars.
Here are several healthy breakfast meat options to consider:
Chicken
You may consider chicken a lunch or dinner food, but fresh-cooked chicken breasts or thighs are a healthy breakfast meat option that’s quite versatile. Grilled or roasted chicken can be shredded or diced and added to breakfast bowls, omelets, or egg and cheese wraps for a low-fat, high-protein breakfast meal.
Chicken breast, especially when cooked without the skin, is high in protein and low in calories, fat, and sodium. It’s also an excellent source of selenium, niacin, and vitamin B6. One half of a boneless skinless roasted chicken breast (86 g) has 142 calories, 3.1 g of fat (0.87 g saturated fat), 63.6 mg of sodium, 0 g of carbohydrates, and 26.7 g of protein. Chicken is known for being low in fat and high in digestible proteins compared to other meats.
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Turkey
Turkey is a lean, high-protein substitute for traditional pork-based breakfast meats. While you may already choose ground turkey over ground beef to cut down on fat and calories, the same goes for breakfast meat. Whether you choose turkey bacon or sausage, it usually has less saturated fat per serving than pork, making it a heart-healthy choice that’s often lower in calories. Still, selecting a leaner breakfast meat like turkey may benefit some people, depending on their individual health and nutrition goals.
Turkey sausage is high in protein, with less than 2 grams of saturated fat per serving. It’s also a good source of micronutrients like zinc, riboflavin, niacin, pantothenic acid, vitamin B6, and vitamin B12. One serving (57 g) of turkey sausage has 112 calories, 6 g of fat (1.3 g saturated fat), 379 mg of sodium, 0 g of carbohydrates, and 13.6 g of protein. Ground turkey is an excellent breakfast option because of its many uses. You can make breakfast patties or add it to your favorite breakfast burritos. Most forms of ground turkey do not contain additives like nitrates or added sugars like some processed forms of turkey, including turkey sausage or turkey bacon. According to the USDA, turkey is also a rich source of B vitamins, which support many essential functions, including transporting oxygen and energy-containing nutrients around the body.
Salmon
Salmon isn’t a traditional breakfast meat, but it’s a highly nutritious protein that easily fits into your morning meal. Salmon is a fatty fish rich in protein, omega-3 fatty acids, B vitamins, selenium, potassium, and phosphorus. All of these nutrients offer health benefits, especially omega-3 fatty acids. While salmon is a great source of protein, it’s also rich in healthy fats, including omega-3 fatty acids and vitamin D, two nutrients essential for brain health. You can easily add lox or smoked salmon to your scrambled eggs, on top of bagels, or enjoy in a frittata.
Adding 3 ounces of smoked salmon to your breakfast gives it a powerful boost of protein, plus you’ll get 73 percent DV of vitamin D and 28 percent DV of omega-3 fatty acids. One 3-ounce serving of smoked salmon has 99 calories, 3.7 g of fat (0.8 g saturated fat), 571 mg of sodium, 0 g of carbohydrates, and 15.5 g of protein.Salmon is a fatty fish rich in protein, omega-3 fatty acids, B vitamins, selenium, potassium, and phosphorus. All of these nutrients offer health benefits, especially omega-3 fatty acids, which have been studied for their ability to:
- Improve heart and brain health.
- Prevent cancer.
- Support fetal and newborn development.
- Lower the risk of cognitive impairment, dementia, and Alzheimer’s.
- Lower the risk of age-related vision loss.
- Relieve symptoms of dry-eye disease.
Steak
A lean cut of steak can be an incredibly nutritious addition to breakfast. It pairs well with a vegetable omelet and whole-grain toast. Look for leaner cuts of steak, like sirloin or top round, which offer all the nutritional benefits with less saturated fat and calories.
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Because steak is fresh meat and not processed like many other breakfast meats are, it’s a good option for a low-sodium diet, especially if you’re light on the seasonings. Besides being a protein-rich meat, steak is also a good source of zinc, selenium, and several B vitamins. One 3-ounce serving of broiled sirloin strip steak has 180 calories, 8.2 g of fat (3.2 g saturated fat), 52 mg of sodium, 0 g of carbohydrates, and 24.9 g of protein.
Canadian Bacon
Canadian bacon is a healthier alternative to pork bacon, but it looks and tastes much more like ham. While it’s still processed meat, it has more protein and less sodium and fat than other breakfast meat options.
A typical 3-slice serving of Canadian bacon has 172 fewer calories, 5.5 fewer grams of saturated fat, and 521 milligrams less sodium than the same amount of pork bacon. One 3-slice (42-gram) serving of pan-fried Canadian bacon has 60 calories, 1.2 g of fat (0.4 g saturated fat), 411 mg of sodium, 0.8 g of carbohydrates, and 11.7 g of protein.
Ham
Pork can be a delicious protein-rich option to add to your breakfast menu, but it can also be quite high in sodium and nitrates, so choosing your slices wisely is important. Ham can also be a significant source of added sugars if eating honey ham or maple-infused ham. Pairing ham with a high-fiber breakfast like whole grain toast, oatmeal, or sauteed vegetables is a great way to make this breakfast meat part of a healthy, balanced breakfast.
Ham is naturally a rich source of B vitamins, zinc, and selenium, but it can also be high in sodium and phosphorus, which are added during processing. One 3-ounce serving of cured, extra-lean ham steak has 104 calories, 3.6 g of fat (1.2 g saturated fat), 1,081 mg of sodium, 0 g of carbohydrates, and 16.7 g of protein.
Liver
Liver may be the most nutrient-rich, high-protein breakfast meat you can eat. While it’s not a traditional breakfast, it can easily be incorporated into your breakfast. Sauteed with onions and mushrooms, liver can be served alongside eggs and whole-grain toast or enjoyed as a pate on toast.
Just one slice of beef liver has 28 percent DV iron, 39 percent DV zinc, over 50 percent DV of several B vitamins, and 697 percent DV of vitamin A. Because it’s so rich in vitamin A, a fat-soluble vitamin, you’ll want to enjoy liver sparingly. A one-slice (81 g) serving of pan-fried beef liver has 142 calories, 3.8 g of fat (2 g saturated fat), 62.4 mg of sodium, 4.2 g of carbohydrates, and 21.5 g of protein.
Corned Beef Hash
Corned beef hash is a flavorful breakfast meat often paired with potatoes and eggs for a hearty breakfast. Corned beef hash is often found canned with potato but can be made homemade using lean corned beef with a reduced amount of added salt for a healthier alternative.
Canned corned beef hash with potatoes is a good source of iron, zinc, and several B vitamins, but it contains half the amount of saturated fat recommended for one day. A one-cup (236 g) serving of canned corned beef hash with potato has 387 calories, 24.2 g of fat (10.2 g saturated fat), 972 mg of sodium, 22 g of carbohydrates, and 20.6 g of protein.
Pork Sausage
While pork sausage is a common breakfast meat, often enjoyed in links, patties, or even ground, it’s notoriously high in fat and calories. As a highly processed meat, it’s often high in added nitrates as well. Despite the negatives, pork sausage is a good source of several B vitamins, zinc, and selenium.
To enjoy pork sausage as part of a high-protein, healthy breakfast, pair one link or patty with a bowl of Greek yogurt, fresh fruit, and whole-grain toast. A serving of 2 sausage patties (54 g) has 176 calories, 14.7 g of fat (4.8 g saturated fat), 440 mg of sodium, 0.8 g of carbohydrates, and 10 g of protein.
Pork Bacon
Pork bacon may be one of the least healthy breakfast meats on our list, but it can still be included in an overall healthy diet in moderation. Choosing uncured bacon will often reduce the sodium, and center cuts are often lower in saturated fat. While using bacon as your primary protein source is not advisable (three slices have just 8 grams of protein but 133 calories, 23 percent DV sodium, and 17 percent DV of saturated fat), it can be a great way to add tons of flavor to your breakfast.According to data from 1961-2021, Americans love bacon so much that they eat roughly double the global average.
For a healthy, balanced meal with pork bacon, try crumbling one slice of bacon into an egg and veggie omelet with a side of fruit and Greek yogurt. One 3-slice (24 g) serving of cooked pork bacon has 133 calories, 10.5 g of fat (3.4 g saturated fat), 533 mg of sodium, 0.3 g of carbohydrates, and 8.7 g of protein.
Ground Pork and Ground Beef
Like ground turkey, ground pork can be transformed into a variety of breakfast dishes. Using ground pork instead of bacon or sausages means it won’t contain additives or added sugars. Cooking with ground pork allows you to add spices or additional ingredients to the meat that suit your tastes, like paprika, cumin, or caramelized onions. According to the USDA, ground pork contains slightly less protein than ground turkey and more fat, including saturated fat. Ground beef is another option for making your own breakfast patties or other dishes at home. Depending on the lean-to-fat ratio of the meat you buy, ground beef can have a surprisingly similar nutritional profile to turkey. 93% lean and 7% fat ground beef is high in protein and relatively low in saturated fat. It’s also a rich source of iron, potassium, and vitamin B12.
Meatless Alternatives for a Protein-Packed Healthy Breakfast
Meat isn’t the only way to get protein at breakfast. There are plenty of meatless, high-protein options you can include and combine for a protein-packed meal. Foods like eggs, Greek yogurt, cottage cheese, tofu, legumes, nut butters, seeds, oats, and plant-based meat alternatives can add up to a high-protein meal, rich in many other nutrients.
This is how much protein you can expect from common meatless breakfast foods:
- Tofu: 22 grams per ½ cup serving
- Greek yogurt: 20 grams per 7-ounce container
- Protein shake: 15 to 30 grams, depending on the brand
- Cottage cheese: 12 grams per ½ cup serving
- Meatless sausage link: 10 grams per 2-link serving
- Eggs: 6 grams per scrambled egg
- Peanut butter: 7 grams per 2 tablespoon serving
- Oatmeal: 6 grams per cup of cooked oats
- Chia seeds: 5 grams per 1 ounce
Here are 14 healthy breakfast foods that can help you lose weight:
- Eggs: Rich in protein and important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition. Research has also found that thanks to their high protein content, eggs may help reduce appetite when eaten with breakfast. This can give weight loss a serious boost.
- Wheat Germ: Wheat germ is a component of the wheat kernel that contains a concentrated amount of vitamins and minerals, including manganese, thiamine, and selenium. Research suggests that eating cereal grains may benefit weight loss, partly because it increases your fiber intake, among other possible mechanisms. However, more research is needed to understand how grains affect metabolism and weight.
- Bananas: High in fiber but low in calories, one medium banana has just over 100 calories yet packs 3 g of dietary fiber - knocking out up to 11% of your daily fiber needs in one shot. Research has found that upping your intake of fiber from fruits and vegetables is associated with increased weight loss. Additionally, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest. Research suggests that resistant starch may help reduce food intake and decrease belly fat.
- Yogurt: Yogurt makes an excellent addition to a weight-loss diet. In particular, Greek yogurt delivers a hearty chunk of protein in every serving, making it an ideal weight-loss breakfast food.
- Smoothies: Smoothies can give you a concentrated dose of nutrients. Since you can customize your ingredients, you can tailor your drink to fit your personal preferences. Filling your smoothies with veggies and low calorie fruits can boost your fiber intake, benefiting your gut microbiome and helping you feel full longer. Throw in some high protein ingredients like yogurt, tofu, or protein powder to promote fullness and fight off cravings. However, smoothies can be high in calories if you use too many calorie-dense ingredients. For a simple weight loss smoothie, blend one cup (285 g) of Greek yogurt with some leafy greens, two tablespoons (tbs) or (28 g) of chia seeds, and one cup (144 g) of strawberries.
- Berries: In addition to providing many important vitamins and minerals, berries are rich in fiber, which may help reduce hunger and food intake. Eating them regularly may also help reduce the chance of developing various diseases, including heart disease and cancer.
- Citrus Fruits: In particular, this may be because citrus fruits like grapefruit contain polyphenols such as naringenin, which are compounds that can help protect metabolism. That said, the research on grapefruit is inconsistent, so more study is needed specifically on this fruit and weight. If you are taking any drugs, make sure to consult your doctor or pharmacist before eating grapefruit. Certain drugs may interact with grapefruit, potentially causing some adverse effects.
- Coffee: Because of its caffeine content, coffee may aid weight loss by boosting metabolism and fat burning. Drinking it may help support weight loss, especially when combined with other strategies such as eating a balanced diet and exercising. Just make sure not to overdo it with the sugar or creamer, as they add calories and negate some of the coffee’s potential health-promoting properties.
- Kiwis: High in vitamin C, vitamin K, and potassium, kiwis are also an excellent source of fiber - just one cup (180 g) provides up to 19% of your daily needs. Research shows eating kiwis can help reduce body fat mass, help improve blood pressure, and reduce inflammation in people with obesity. What’s more, kiwis have been shown to help enhance feelings of fullness, decrease appetite, and lower blood sugar. They also act as a natural laxative by stimulating the movement of your digestive tract to support regularity.
- Green Tea: Take a look at the ingredients in almost any diet pill or fat-burning supplement, and there’s a good chance you’ll spot green tea. Try adding a squeeze of lemon, drizzling on a bit of honey, or brewing your tea with ginger or mint to bring a tasty twist to your cup.
- Chia Seeds: Chia seeds are an excellent breakfast supplement. They’re high in fiber and can absorb water to form a gel, which expands in your stomach to help keep you feeling fuller longer. They’re also rich in protein, which can reduce levels of ghrelin, the hormone responsible for stimulating hunger. A 2021 animal study found that chia seeds may help the body metabolize fat better. Additional research on humans found that chia seeds can help support weight loss, though other research suggests conflicting results. More studies on chia seeds and weight are needed.
- Oats: Oats are low in calories but high in fiber and protein - two nutrients that impact appetite and weight control. In particular, oats are an excellent source of beta-glucan, a type of fiber shown to impact everything from immune function to heart health. Research shows that beta-glucan can help balance blood sugar levels, working to prevent spikes and crashes that may drive up your appetite. This means that eating oats may help you manage your appetite and avoid overeating, which in turn can support weight loss.
- Flaxseeds: Flaxseeds are loaded with viscous fiber, a type of soluble fiber that absorbs water to form a gel in your gut. Studies show that soluble fiber is especially effective at slowing digestion, which could help decrease appetite and lower calorie intake to aid weight loss. Research suggests that adding flaxseed to your diet can have a powerful effect on weight loss and appetite control.
- Nuts: Nuts provide the perfect balance of fiber, protein, and heart-healthy fats. Adding them to your balanced diet can help support your weight loss goals. That said, remember that nuts are also very calorie-dense, so limit your intake to about one ounce (28 g) at a time to keep the calories from stacking up.
Other Ways to Add Protein to Your Breakfast: Eggs, Dairy, Nut Butters and Chia Seeds.
How to Find Healthy Meats at the Grocery Store
Shop for healthy breakfast meats at the grocery store by focusing on W.I.T.:
- Whole: Buying whole meats (as opposed to processed) will reduce your consumption of preservatives, added sugars, and sodium and allow you to add whichever flavors or seasonings you like best.
- Ingredients: If you’re aiming to limit added salts, sugars, and/or preservatives in your diet, you can check the ingredients label of any meat product to ensure that its ingredients list meets your nutritional needs.
- Taste: Shopping healthfully is a great goal, but it’s equally important to buy foods that you enjoy eating.