The Underrated Breakfast Ingredient You Should Add To Eggs For Extra Protein

Eggs may be soft food, but they're not soft when it comes to their protein content. Just one large egg contains 6.24 grams of protein, according to the U.S. Department of Agriculture. That's pretty appealing if you're trying to achieve the recommended daily protein intake of 0.8 grams for each one kilogram of your body's weight.

But there's no need to make your eggs carry the brunt of your protein load at breakfast. Another protein-rich food can go well with eggs first thing in the morning: hummus. Made by combining olive oil, garlic, and seasonings with crushed chickpeas and tahini paste, hummus compares favorably with eggs as a protein source. Thanks to its plant-based ingredients, hummus is also perfect if you're following a traditional heart-healthy Mediterranean diet. 

The exact amount of protein in hummus varies by recipe. That said, as long as hummus is bean-based, its protein content should register as high. Certain hummus recipes can have about 4 grams of protein in each quarter-cup serving (per the Mayo Clinic). Consequently, a breakfast consisting of two large eggs and a side of that hummus should equal 16 grams of protein, maybe more if you add other protein-based foods.

But why focus on packing protein within your first couple of waking hours? It turns out that protein-filled breakfasts may offer attractive and lasting health benefits. A 2024 review in Nutrition Reviews noted a possible correlation between consuming a high amount of protein early in the day (rather than later in the day) and improved overall muscle mass in older females as well as younger males. With that said, the reviewers acknowledged that more studies are needed to prove a link between breakfast protein-loading and increased muscle strength.

Moreover, eating protein early may make it easier to manage frustrating mid-morning food cravings. A study in the Journal of Dairy Science revealed that people who ate protein at breakfast felt full longer and were able to focus better than those who ate carbohydrate-rich breakfasts or who skipped breakfast. It's worth noting, however, that the protein in the study came solely from dairy sources, not from eggs.

Protein-based Mediterranean diet breakfasts may make bypassing late-night snacking a piece of cake, too. A 2013 study in the American Journal of Clinical Nutrition found that overweight teen girls who ate high-protein diets for breakfast started snacking less in the evening. The researchers concluded that beginning the day with protein might have long-term caloric intake advantages.

If you're game for partnering hummus with your morning eggs, you could always take the simple route: Nibble cut-up veggies dipped in hummus between bites of eggs. (As a bonus, you'll slide more vitamins into your Mediterranean breakfast.)

Another way to pair eggs with hummus is to slather flat egg omelets with hummus. Whisk your eggs together and pour them into a non-stick pan so they cook in a flat circle. When they're done, place the egg "wrap" onto a plate. Spread hummus on the wrap, fold it up, and enjoy.

Regardless of how you incorporate hummus into your morning egg feast, know that you're getting more than an extra boost of protein. You're also helping to fill any nutritional gaps related to consuming only eggs. Case in point, eggs offer only trace amounts of manganese and no dietary fiber. But according to Healthline, hummus contains both those nutrients, enabling hummus to round out your nutritional intake.

Interestingly, both manganese and fiber have the potential to play assistive roles when it comes to maximizing the power of a protein breakfast. Speaking with the Cleveland Clinic, registered dietitian Maxine Smith explains that without manganese, the body can't efficiently access and process all nutrients. And in terms of fiber, it's yet another nutrient that keeps you from feeling hungry too soon after eating.