What 20g-Protein Breakfast Toasts Look Like

Danielle Omar, RD
by Danielle Omar, RD
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Avocado toast may be taking the breakfast world by storm, but there’s no need to stop there. The great thing about toast is it’s fast, easy and can be customized with infinite topping possibilities.

When creating a satisfying, protein-rich breakfast toast, aim for a high-fiber bread (or a bread alternative) lean protein and healthy fat for a well-rounded toast that keeps you full all morning.

Research shows eating a high-protein breakfast not only keeps you full and satisfied longer than a breakfast low in protein, but it also prevents overeating later in the day and may decrease body fat. Incorporating about 20 grams of protein into breakfast provides a solid dose of protein while fiber and fat round out the meal for a balanced breakfast that keeps you satisfied until lunch.

These five toast options pack 20 grams of protein each, with a variety of sweet or savory toppings so you can get your toast fix.

About the Author

Danielle Omar, RD
Danielle Omar, RD

Danielle is an integrative dietitian, culinary nutritionist, author and consultant, frequently lending her love of creating to high-profile food and nutrition media outlets. She’s a regularly featured blogger and founder of foodconfidence.comwhere she inspires men and women on their journey to become their healthiest self. Connect with her on Instagram and Facebook.


14 responses to “What 20g-Protein Breakfast Toasts Look Like”

  1. Taking protein rich breakfast not only keeps you full and satisfied for whole day than a low protein breakfast. Thanks for sharing such a useful blog.

  2. Avatar Ricaul Castellon says:

    If you only recommend 20 grams of protein for breakfast, I wonder how much protein a person should eat for lunch and dinner. What if a person has a very physical job?

  3. Avatar Diana says:

    Picture of Mexican toast doesn’t match the ingredient list.

  4. Avatar Astrid says:

    I love having a can of tuna mixed with an egg on a piece of toast for breakfast.

  5. Avatar Melissa Ewert Ortega says:

    Can you reccomend some high protien bread brands?

  6. Avatar Amy Ng says:

    Could you post some vegan options?

  7. Avatar Margrita Kathleen Colabuno says:

    I really miss toast now that i’m gluten-free…I haven’t found one brand of GF bread that is worth eating. Would love to see options without toast as a basis.

  8. Avatar Patricia Leavens says:

    I love Little Northern Bakehouse a Canadian GF plant based egg free bread with seeds and grains. It’s Vegan and I find it in our local health food store.

  9. Avatar WEZ WOS says:

    Any options if you don’t want to eat eggs or bread for breakfast every morning?

  10. Avatar Zombie Q says:

    way too many carbs on all of these choices. would have been nice to see some choices without bread.

  11. Avatar Scott says:

    Why is someone with her alleged credentials promoting so many carbohydrates? Isn’t the trend to lower carbs and be more in balance with other components of the diet? Aren’t carbs a big problem in the American diet? Go through the food stores and its aisles of carbs. No wonder Americans are so fat when alleged dietitians are promoting so many carbs!

    • Avatar Ken says:

      Carbs are necessary to a well rounded diet. Like sugars and fats, etc you just need to be aware of your intake. NO, carbs are not evil.

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