I Ranked 8 High-Protein Breakfasts. Oatmeal Came Last.

Main Ideas

Dr. Will Bulsiewicz ranks eight popular breakfasts by protein and fiber, arguing that a healthy breakfast should consider both—not protein alone.

His benchmark is 20 g of protein and 10 g of fiber. He says protein supports muscle, while fiber feeds gut microbes that produce short-chain fatty acids, which are associated with gut-barrier support and lower inflammation. He also says both nutrients contribute to fullness and GLP-1 production.

The video challenges the idea that 30 g of protein at breakfast is a universal requirement. Bulsiewicz cites research suggesting that spreading protein more evenly across meals can support muscle protein-building. He says 20 g of high-quality protein may be enough for many younger adults in one meal, while people over 60 or those training hard may need more.

He also emphasizes that many Americans fall short on fiber. The figures he cites are an average daily intake of 15 g for women, compared with a 25 g target, and 18 g for men, compared with a 38 g target.

The overall lesson is to build meals from ingredients that contribute multiple useful nutrients. Simple additions—such as chia, hemp seeds, soy milk, beans, whole grains, and berries—can improve both protein and fiber.

Breakfast Rankings and Nutrition Estimates

1. Breakfast Burrito — 43 g Protein, 26 g Fiber

Made with a whole-wheat tortilla, 5 oz firm tofu, black beans, avocado, salsa, and spinach, with optional hot sauce or kimchi.

This top-ranked meal combines protein and fiber from several ingredients. Bulsiewicz notes that making it a bowl without the tortilla lowers both figures by about 6 g, but still makes for a strong breakfast.

2. Overnight Oats — 29 g Protein, 19 g Fiber

Made with rolled oats, soy milk, chia seeds, hemp seeds, raspberries, and a small handful of almonds, refrigerated overnight.

Compared with the plain oatmeal at #8, this version has about four times the protein and nearly three times the fiber. Chia and raspberries contribute substantial fiber.

Practical tip: Prepare several jars ahead of time for quick breakfasts.

3. Smoothie — 21 g Protein, 9 g Fiber

Made with soy milk, silken tofu, banana, blueberries, and ground flax.

Silken tofu adds protein without noticeably changing the smoothie’s taste or texture. Bulsiewicz recommends soy milk over water or almond milk because it adds protein.

Higher-protein variation: Use plant-based protein powder and 2 tablespoons of flax instead of 1. This example reaches 33 g of protein and 10.5 g of fiber.

4. Greek Yogurt Bowl — 22 g Protein, 7 g Fiber

Made with plain Greek yogurt, blueberries, walnuts, and chia seeds.

Bulsiewicz highlights Greek yogurt as a protein-rich fermented food and says toppings provide much of the bowl’s additional nutritional value.

Plant-based variation: Use soy yogurt with 2 tablespoons of hemp seeds. This version is estimated to provide 16 g of protein and 8 g of fiber.

5. Toast

• Avocado version — 16 g protein, 11 g fiber: Two slices of whole-wheat bread, half an avocado, and 2 tablespoons of hemp seeds.
• Sweet version — 16 g protein, 8 g fiber: Whole-wheat bread with peanut butter, strawberries, and cinnamon.

Hemp seeds are presented as an easy upgrade: 2 tablespoons add about 6 g of protein and some fiber, and can be added to either toast.

6. Lox Bagel — 28 g Protein, 2 g Fiber

Made with a plain bagel, cream cheese, 3 oz lox, capers, and red onion.

This breakfast is high in protein but has the lowest fiber among those listed.

Upgrade: Choose a whole-grain bagel and add vegetables such as tomato, cucumber, or arugula to increase fiber.

7. Eggs and Rye Toast — 19 g Protein, 4 g Fiber

Made with two scrambled eggs and two slices of rye toast.

Bulsiewicz recommends rye over white toast because it has more than twice as much fiber.

Alternative swap: Replace the eggs with 5 oz firm tofu seasoned with turmeric and salt. The revised meal is estimated to provide 32 g of protein and 8 g of fiber, which Bulsiewicz says would rank third.

8. Plain Oatmeal — 7 g Protein, 7 g Fiber

Made with half a cup of rolled oats cooked in water and topped with a banana.

The oats provide a useful amount of fiber, but the meal is relatively low in protein and may not keep some people full until lunch. Bulsiewicz advises building on the oats rather than abandoning them, as the overnight-oats version demonstrates.

Speakers and Sources Featured

• Speaker: Dr. Will Bulsiewicz, who identifies himself in the video as a gastroenterologist.
• Research source mentioned: A Stanford research study on fermented foods and the gut microbiome. The video does not provide the study’s title or authors.
• Book mentioned: Plant Powered Plus, by Bulsiewicz.
• No other speaker is featured.