Higher-protein breakfast found to improve teenagers’ diet quality and appetite control

A new study reveals that teenagers who consume a high-protein breakfast are more likely to make healthier food choices throughout the day, highlighting the importance of balanced morning meals for this age group.

Teenagers who eat breakfast, especially a breakfast with plenty of protein, may end up eating better for the rest of the day, according to a study discussed by KERA’s Sam Baker and nutritionist Denice Taylor of Texas Health Arlington. The research followed 128 adolescents aged 14 to 21 who regularly skipped breakfast and split them into three groups: one ate a standard-protein breakfast, one had a higher-protein breakfast and one continued to miss the meal. Those in the higher-protein group were the most likely to improve their overall diet quality.

The findings fit with earlier research suggesting that breakfast can shape appetite and food choices long after the morning rush is over. A study published in Obesity found that a high-protein breakfast helped breakfast-skipping adolescents reduce hunger and daily food intake, while a separate review in PubMed reported that protein-rich breakfasts can increase fullness and support energy balance in children and teenagers. A 2024 study in the Journal of Nutrition also linked higher-protein breakfasts with changes in markers associated with cardiometabolic health.

In the newer study, teens who ate breakfast consumed more nutrients such as fibre, iron, zinc and choline, while those who skipped the meal were more likely to keep reaching for less nutritious foods later in the day. Taylor said protein appears to help by slowing digestion and keeping students satisfied longer, which may make it easier to avoid high-sugar and high-fat snacks.

Taylor also noted that breakfast does not have to mean cereal alone or other foods that are heavy on carbohydrates but light on protein. Eggs, yoghurt, nuts, seeds, nut butters and oatmeal topped with fruit or milk can all provide a more balanced start to the day. She said the goal is not just to eat something, but to combine protein with fibre-rich carbohydrates and healthy fats so the brain and body have steady fuel.