The Best High Protein Breakfast Meat

Looking to power up your mornings with a high-protein breakfast? We’ve got you covered! We’ll explore the best high-protein breakfast meats and other sources of protein to help you stay full and energized throughout the day.

The Healthiest Breakfast Meats

Proteins have many important jobs in the body. They help build and support tissues, play a key role in making sure our bodies function properly by helping to form muscles, bones, and other structures. Let’s delve into some of the healthiest breakfast meats.

Unprocessed Meats for Breakfast

• Fresh Chicken Breast is an excellent source of protein, contains 26 grams per 3 oz of protein and only 3 grams of fat. You can add grilled chicken breast to an omelet and serve with a side of avocado and whole grain toast.

• Fresh Turkey Breast is like chicken, is a healthy breakfast meat, it’s lean and low in fat, it contains 25 grams per 3 oz. of protein and only 1 gram of fat. You can serve it with scramble eggs and a side of fruit.

• Lean Grass-Fed Beef – a small steak can be paired with sunny side eggs and these keto hash browns. A 3 oz. steak has 22 grams of protein and 8 grams of fat. 

• Pork Tenderloin can be served with scrambled eggs and a  side of veggies. A 3 oz. steak has 23 grams of protein and 3 grams of fat.

• Salmon is rich in omega-3 fatty acids. It can be grilled or baked and can be served with poached eggs over and avocado toast for a nutrient-dense breakfast. A 3 oz. filet has about 22 grams of protein and 7 grams of fat. Or what about lox with cream cheese on a bagel in the morning for breakfast?

• If you are looking for a more traditional breakfast meat homemade breakfast patties is a great option. It can be made from any meat like chicken, turkey or pork and can be paired with your favorite eggs, whole grain toast and some fruit. Protein content varies depending on the meat use but generally 3oz will provide about 20 grams of protein. 

Processed Breakfast Meats

When choosing the best processed breakfasts meats, look for “uncured” or “nitrate-free” versions of pork bacon, turkey bacon, chicken sausage, or Canadian bacon. If you’re trying to watch your salt intake, be aware of the sodium content and aim for foods with 140mg of less per serving. 

• Turkey Bacon contains 6 grams of protein per 2 slices and 4 grams of fat you can pair with your favorite style eggs, some whole grain toast and fruit to make a classic breakfast. 

• Chicken sausage contains 11 grams of protein per link and 7 grams of fat, you can pair it with sautéed spinach and poached eggs. This combination adds  fiber and nutrients from the greens. 

• Canadian bacon is leaner than regular bacon, it has 3 grams of fat.  3 slices contain 12 grams of protein. 

Why do we need protein at breakfast?

Protein intake is vital for preventing frailty in older adults. Research suggests that Consuming more protein than the current recommendation (1.0–1.5 g/kg BW/day) is beneficial, with animal-based proteins possibly offering greater advantages due to higher branched-chain amino acids (BCAA) content. Distributing protein intake across multiple meals may be more effective for preserving muscle mass and physical function, but further research is needed to clarify these effects and refine guidelines.

What Makes a Breakfast Meat Healthy

Protein Quality

The quality of a protein is judged by looking at three main things: how many essential amino acids it has (the ones our bodies can’t make on their own), how easily the protein can be digested, and how well the body can use the amino acids from it.

Proteins from animal sources like eggs, milk, meat, fish, and poultry are considered the highest quality because they contain all the essential amino acids our bodies need. These proteins are called “complete” proteins. However, animal-based proteins can also come with higher amounts of saturated fats and cholesterol, which should be eaten in moderation.

Fat Content

When it comes to breakfast meats, you’re getting more than just protein—you’re also taking in fats, sodium, and essential nutrients. To keep things on the healthier side, choose meats that are low in saturated fat. Look for lean or extra-lean cuts with less than 10% fat to enjoy a delicious breakfast and heart-friendly.

Sodium Content

We also want a source of protein that is low in sodium, consuming high levels of sodium can impact cardiovascular health increasing your risk of high blood pressure, heart attack, and stroke. 

Uncured vs Cured

The curing salts used contain nitrites, nitrates, salt, phosphates, and flavorings, which help prevent bacteria from growing, in addition sodium nitrite alters the color of the meat turning it bright red. 

Some research has found that nitrites in processed meats could be associated with increased colon cancer rates among individuals who consume large amounts of these meats. In addition to the cancer risk, processed meats are also packed with additives and have high levels of sodium, which is known to increase the risk of high blood pressure and heart disease. 

Uncured meats use alternatives to Nitrites for the “curing process”. Nitrate is abundant in leafy green vegetables, so uncured products use natural salts and flavorings to preserve the meat, such as celery juice powder, beets, and seasonings. Uncured meats are often paler in color than cured meats.

Other High Protein Breakfast Ideas

• Cottage Cheese is a good source of protein, it contains 14 grams of protein per 1/2 cup, you can pair it with your favorite fruit and add a sprinkle of chia seeds for a light yet protein-rich breakfast. This adds antioxidants and fiber while keeping fat content low. 
• Eggs are versatile and can be paired with anything, from your favorite breakfast meat to an avocado toast. A large egg contains 6g of protein.
• Greek Yogurt is perfect with a drizzle of honey, some granola or your cereal of choice and some fresh berries and nuts. 3/4 cup contains 10 g of protein. 

High Protein Breakfast Ideas

Looking for a scrumptious breakfast to start your day? Whether you’re camping in your RV or want a Sunday breakfast at home, making breakfast on your Blackstone will be delicious and easy!

Get the recipe: Blackstone Breakfast

Super easy to make and great for a breakfast. This omelet in the air fryer is done in less then 15 minutes. The best part, you don’t have to worry about flipping it!

Get the recipe: Air Fryer Omelette

FAQs

What breakfast meat is high in protein?

Many breakfast meats are high in protein, but some of the best options include Chicken breast and turkey breast, both of these options have 25 grams of protein per 3oz. 

What is the healthiest meat to eat in the morning?

The healthiest meat to eat in the morning are lean, unprocessed meats which are high in protein and low in sodium as well free of preservatives. Opt for fresh chicken, turkey, or lean cuts of pork, beef and do not forget your fish!

What breakfast meat is not processed?

Unprocessed breakfast meats include fresh lean cuts of chicken, turkey, beef, pork or your favorite fish. these meats haven’t undergone curing or preservation processes that add nitrates, nitrites, or excessive sodium.