With the egg shortage leaving grocery shelves bare, Australians are turning to other protein sources to hit their macronutrient goals. And when it comes to supercharging your nutrition, protein is where it is at. 

Growing research shows that consuming optimal amounts of protein throughout the day helps regulate blood glucose levels, support appetite control and ensure that calorie intake is distributed at the right times to support long-term metabolism. 

While eggs are one of the easiest go-tos for a high-protein brekkie, the good news is there are plenty of other ingredients you can incorporate into your breakfast to hit that 20-30g of high-quality protein you need to power through the morning.

Greek Yoghurt

There is a large range of yoghurts in supermarkets that target digestive health, but when it comes to optimal satiety and glucose regulation, seek out higher protein, no added sugar yoghurt to kick start your day. Look for varieties that contain at least 10g of protein per 100g serve, such as Chobani Natural Light Greek Yogurt, which offers 14g of protein per serve (160g), equivalent to two eggs. Serve with your favourite wholegrain cereal, granola or fruit to create your bespoke yoghurt bowl that offers at least 20g of protein and a controlled serving of good quality carbs.

High protein toast

There is a growing range of higher protein breads, and even bread rolls, which means you can quickly turn your favourite toast and spread, or breakfast roll into a high protein option. Whether you add a nut spread, cheese or avocado, you create a tasty, filling breakfast that can even be made in advance. High protein toast won’t leave you vulnerable to glucose highs and lows the way regular toast, or even large slices of sourdough, will.

Smoked Salmon

Not only will a serving of smoked salmon help to reach your daily recommended intake of the natural anti-inflammatory Omega-3’s, but you will also get a hit of good quality protein. Along with other essential nutrients including iodine, zinc and magnesium, you can enjoy smoked salmon on a wholegrain wrap or two slices of wholegrain toast, for an indulgent, yet quick and easy high-protein breakfast.

Smoothie

Whether you need a quick and easy breakfast on the go, or an easy way to get an extra serve of fruit and vegetables, you can easily boost your protein content by adding Greek yoghurt to your smoothies. By adding a Greek yoghurt such as Chobani Natural Greek Yogurt, which has 13g protein per serve (160g), or protein powder, you can help hit that 20g protein mark. Then, combine with a little fruit, some greens like spinach and your favourite milk, and your high-protein breakfast is ready to go.

Cottage cheese

Whether you add cottage cheese to your favourite toast with fresh tomato, use it in a baked breakfast muffin or pancakes, or enjoy it with fresh fruit and a little honey or cinnamon, cottage cheese is not only cost-effective, but just a ½ cup serve offers at least 12g of high-quality protein.