High-protein breakfast: eggs, dairy, soy or oats, how do they compare?

Rough estimates from food composition tables: check the label of the specific product you buy.

The French food safety agency (Anses) notes that protein comes from both animal foods (meat, fish, eggs, dairy) and plant foods (legumes, nuts and seeds, grains), and that what matters is the overall diet. It sets the reference intake for a healthy adult at 0.83 g per kilogram of body weight per day. There is no mandated amount specifically for breakfast.

A literature review published in 2018 found an effect ranging from neutral to positive for breakfast on appetite control and satiety. The clearest effects were seen with solid, higher-protein breakfasts, generally around 30 g or more per meal. The authors note that longer studies are still needed to judge the effect on body weight.

For protein quickly: eggs and protein-rich dairy are the most direct route. Soy can play that role in a plant-based plate, but tofu, yogurt and soy drink are not interchangeable.

For fiber: oats have a clear edge over eggs and dairy. A bowl of oats alone, though, stays fairly low in protein: it benefits from being paired with dairy, a soy drink, seeds or an egg.

Depending on your morning:

• Very short morning: plain dairy or hard-boiled eggs prepared the night before.
• Plant-based breakfast: tofu, yogurt or soy drink, with oats and fruit.
• Craving savory: scrambled eggs or tofu with whole-grain bread and vegetables.
• Craving sweet: oats with dairy or an unsweetened soy drink, fruit and a few seeds.
• Tight budget: compare price per portion and protein content, rather than the price of the package.

1. 01Scrambled eggs, whole-grain bread and fruit: protein, carbohydrates and fiber in a savory format.
2. 02Skyr or plain yogurt, rolled oats, fruit and nuts: a cold, adaptable base.
3. 03Porridge with unsweetened soy drink, fruit and seeds: oats form the base, soy boosts the protein.
4. 04Scrambled tofu, whole-grain bread, tomato and herbs: a plant-based option without protein powder.

For a rushed morning, a mix of oats, soy drink and plain dairy can be prepared the night before and left in the fridge. The nutritional value always depends on the amounts and additions: a very sweet or very fatty version doesn't compare to the plain one.

Compare products of the same kind: ingredient list, added sugars, salt and protein per serving. For oats, the form (rolled oats, muesli, granola) and any sweetened add-ins change the profile of the breakfast. For the question of combining plant proteins, see the article plant proteins: do you need to combine foods at every meal?.