Your go-to breakkie may not be as high in protein as you thought. In-house Nutritionist Melissa shares five easy changes you can make to get more protein in first thing in the a.m.  


Swap Light Peanut Butter for 100% PEANUT BUTTER

Sure it may have 25% less fat than the original version, but that’s only ‘cos peanuts account for just 63% of the product, with undesirable ingredients like maltodextrin, sugar, vegetable oil and emulsifier 471 taking up the rest of the space…that means more nasties and less protein, not to mention fewer good fats.

So while this Light Peanut Butter has 3.8g protein per tablespoon, Kraft’s newest variety of 100% Peanut Butter gives you 6g of protein per tablespoon (although I probably eat double this in one sitting!), and no nasties. Props to Kraft for adding an all natural peanut butter to their range.

Peanut Butter


Kraft Light Peanut
Spread (Smooth)
Kraft 100% Nuts Natural
Peanut Butter (Crunchy)
Protein per serve (22g): 3.8g 6g
Protein per 100g: 17.4g 27.2g


Swap Cheddar Cheese for COTTAGE CHEESE

Sometimes nothing hits the spot like your favourite cheddar on buttery toast, but if you’re trying to significantly up the protein at breakkie, cottage cheese is the cheese to choose 🙂 Per 100g (a good comparison ballpark), cheddar is actually higher in protein than cottage cheese, BUT there’s only so much cheddar you can eat in one sitting (or is there?! hah) – with a standard serving being a matchbox-sized 25g.

Cottage cheese tends be consumed in larger quantities as it isn’t as rich or high in fat as cheddar; although if you’re lactose intolerant I’d stick to hard cheeses like cheddar! A great higher protein spread for those days when there isn’t time for eggs on toast, cottage cheese yum eaten straight-up with cinnamon, a dash of vanilla and stevia…kind of like a cheese-cakey breakfast pudding.

Cottage Cheese

Mainland Tasty
Cheddar (25g serve)
Dairy Farmers Cottage
Cheese (126g serve)
Protein per serve: 6g  14.1g
Protein per 100g: 24g 11.3g



Swap Multigrain Bread for PROTEIN BREAD

It may sound and look healthy, but multigrain bread is typically white bread with a few whole grains and sometimes seeds thrown in for good measure. Take one commercial brand of seeded multigrain sandwich bread you’ll find at the supermarket; refined white wheat flour is the main ingredient, with whole grains accounting for only 16% of the product.

When you look at the protein content, 2 slices of this multigrain bread gives you 9g of protein, which isn’t bad, but we’ll have a couple slices of protein bread for 16.2g protein. This is thanks to all the high protein, whole food ingredients; think lupin flour, almond meal, egg whites and seeds. Try it well toasted with your favourite topping and thank us later 🙂


Protein Bread

Tip Top 9 Grain
Original (700g loaf)
The Protein Bread Co
Protein Bread (670g loaf)
Protein per serve (2 slices): 9g 16.2g
Protein per 100g: 12.1g 20.6g


Swap Unsweetened Natural or Greek Yoghurt for Natural THICK-STRAINED YOGHURT

If your stomach’s grumbling an hour or two after your muesli, fruit and yoghurt breakfast, that may be because this option isn’t as high in protein as you’d think. Most yoghurts have around 5g of protein per 100g serve (that’s half a single serve tub), which isn’t much.

Our new favourite yoghurt at The Protein Bread Co HQ is Rokeby Farms Whole Protein Quark (“kwah-k”) Yoghurt. Thanks to the traditional Swedish thick-straining process, a single 170g tub gives you 17g of protein – a similar amount to what you’ll get in a protein shake!

Protein Yoghurt

Jalna Greek Natural
Yoghurt (200g tub)
Rokeby Farms Whole Protein
Natural Quark Yoghurt (170g tub)
Protein per serve: 7.6g 17g
Protein per 100g: 3.8g 10g



Swap Almond Milk for FULL CREAM MILK

While many health foodies – or those of us trying to “eat cleaner” – are switching over to almond milk, this offers very little in the way of protein, and contains only 2% almonds, with filtered water being the main ingredient. If you aren’t lactose intolerant or vegan/dairy free, full cream milk is a much more sustaining breakfast beverage.

Our pick? The Complete Full Cream Dairy’s High Protein Milk (find it at selective Coles  and Food Works). This baby has about twice the amount of protein than other full cream milks, with each 250ml cup you down giving you 15g of protein! If you can’t get your hands on this, any brand of full cream milk will suffice, and you’ll still get a decent amount of protein (around 8.5g per 250ml).

Protein Milk

Almond Breeze
Unsweetened Almond Milk
The Complete Dairy
High Protein Milk – Full Cream
Protein per 250ml serve: 1.3g 15g
Protein per 100ml: 0.52g 6g

Check out Luke’s review of
“The Complete Full Cream Dairy’s High Protein Milk”


Let us know if you feel any different after making one of these breakkie swaps 😀 Cheers! Melissa

Author Profile

Luke Hopkins
An avid barefoot trail runner, explorer, creator, and keen learner. I'm incredibly humbled by everyone who's helped The Protein Bread Co. to grow to where it is today – actively supporting our mission to help 5M Australians and 20M people globally to live fitter, healthier and happier lives. You can reach out to me via Twitter or Instagram @thelowcarbgiant, Facebook @lukehopkins, or shoot me an email at

Have your say