Whether you’re trying to lose weight, build muscle, or just start your day off right, eating a protein bar for breakfast can be a convenient and healthy option. With the right ingredients and proper portion size, protein bars can be a nutritious part of a balanced breakfast. However, not all protein bars are created equal. Some contain lots of added sugar, artificial ingredients, and empty calories that can derail your health and fitness goals.
What are the Benefits of Eating a Protein Bar for Breakfast?
There are several potential benefits of eating a protein bar as part of your morning meal:
High in Protein
Protein bars can pack anywhere from 10-30 grams of protein in a single serving. Getting adequate protein first thing in the morning can help regulate appetite and keep you feeling fuller and more satisfied throughout the morning. This may prevent overeating later in the day.
Protein is also essential for muscle growth and repair, so a protein boost early in the day may optimize these processes after overnight fasting.
Portable and Convenient
Protein bars require no preparation, cooking, or utensils. You can simply grab a bar and eat it on the go, whether you’re rushing out the door to work or school, driving the kids to their activities, or squeezing in an early morning workout. This makes sticking to a consistent breakfast routine easier.
Variety of Nutrients
Along with high-quality protein from sources like whey, casein, or egg whites, many protein bars also supply beneficial nutrients like:
- Healthy fats from nuts and seeds
- Fiber from whole grains, nuts, and dried fruit
- Essential vitamins and minerals like iron, calcium, vitamin D
- Added extras like probiotics and antioxidants
When chosen wisely, a protein bar can provide a nutritious, well-balanced start to your day.
Are There Any Drawbacks to Eating Protein Bars for Breakfast?
While protein bars can certainly be a healthy breakfast option, there are a few potential downsides to consider:
High in processed ingredients
Many protein bars—especially the most affordable, convenience store varieties—are loaded with artificial flavors, colors, preservatives, and sweeteners. These processed additives are best avoided, even in small amounts.
May lack dietary fiber
Fiber is a crucial part of a balanced breakfast. It helps regulate blood sugar levels and keeps the digestive system healthy. Some protein bars are relatively low in natural sources of fiber like whole grains, fruit, and nuts.
Often high in added sugars
To improve palatability, many protein bars include added sugars like corn syrup, brown rice syrup, or sucrose. While small amounts of natural sugars from dried fruits are acceptable, bars with 10+ grams of added sugar should be avoided first thing in the morning.
Can contain hydrogenated oils
Hydrogenated vegetable oils are added to some protein bars to extend shelf life and provide a chewy texture. However, these unhealthy trans fats have been shown to increase inflammation and elevate heart disease risk.
May lack nutrients
While fortified protein bars can help meet your nutrient needs, they generally can’t replicate the wide array of vitamins, minerals and phytonutrients found naturally in whole foods like fruits, vegetables, nuts, seeds, eggs, yogurt and whole grains.
How to Choose a Healthy Protein Bar for Breakfast
Use these tips to select a protein bar that provides maximum nutrition without excess calories, sugar or artificial additives:
Aim for at least 10g protein
Look for a bar containing at least 10 grams of high-quality protein from whey, casein, egg whites or plant sources like nuts and seeds. This will help you meet your protein needs and stay full until lunchtime.
Seek at least 3g fiber
Choose a bar with 3+ grams of fiber to promote digestive health. The fiber should come from whole food sources like oats, nuts, seeds, coconut, dried fruit or brown rice.
Limit added sugars
Select a bar with less than 5g added sugars per serving. Ideally, the only sweeteners should be natural ones from sources like honey or maple syrup. Steer clear of corn syrup, brown rice syrup, sucrose and isolated fructose.
Avoid hydrogenated oils
Check the ingredients list carefully and don’t buy any bar that lists “partially hydrogenated oil” which indicates unhealthy trans fats.
Seek whole food ingredients
The ideal protein bar will have a short list of recognizable, whole food ingredients like oats, nuts, seeds, coconut, egg whites, dried fruit and natural sweeteners. Avoid bars with a laundry list of artificial flavors, preservatives and chemical-sounding additives.
Watch the calorie count
To avoid excess calories, choose a bar with about 200 calories or less per serving. Most people only need about 300-400 calories total for breakfast.
Examples of Healthy High Protein Breakfast Bars
Here are some specific protein bar options that make nutritious choices for breakfast:
RXBAR Whole Food Protein Bar
– 12g protein
– 5g fiber
– No added sugars
– 210 calories
Ingredients: Dates, egg whites, almonds, cashews, unsweetened chocolate
NuGo Slim High Protein Bar
– 15g protein
– 5g fiber
– 1g sugar
– 180 calories
Ingredients: Soy crisp, whey protein isolate, chicory root fiber, cocoa
Simply Protein Bar
– 20g protein
– 6g fiber
– 1g sugar
– 190 calories
Ingredients: Soy protein isolate, soluble corn fiber, almonds, cocoa
Think! High Protein Nut Bar
– 20g protein
– 6g fiber
– 5g sugar
– 200 calories
Ingredients: Soy protein nuggets, brown rice syrup, rolled oats, almonds
Are Protein Bars Enough for a Full Breakfast?
While protein bars can be a healthy part of your morning meal, relying on them alone is generally not adequate nutrition. Here are some reasons why protein bars shouldn’t be your entire breakfast:
Lack of fruits and vegetables
Fruits and veggies provide important shortfall nutrients like potassium, magnesium and vitamin C. Protein bars won’t supply much produce.
Missing healthy fats
Some protein bars provide nuts and seeds, but you miss out on other beneficial fats from foods like avocado, nut butter, salmon and chia seeds.
Low in B vitamins
Natural sources of B vitamins like eggs, dairy, leafy greens and legumes are absent from protein bars. B vitamins help convert food into energy.
Minimal antioxidant benefits
Berries, tea and other antioxidant-rich foods found in a typical breakfast provide protective compounds missing from processed bars.
Lack of bone-building calcium
Without dairy products, most protein bars supply very little calcium needed for bone health.
| Nutrient | Healthy Breakfast | Protein Bar Only |
|---|---|---|
| Fiber | High | Low |
| Protein | Moderate | High |
| Healthy Fats | High | Low |
| Vitamins & Minerals | High | Low |
| Antioxidants | High | Low |
How to Make a Complete Breakfast with a Protein Bar
While protein bars shouldn’t be your whole breakfast, they can be incorporated into a quick, balanced morning meal when paired with other wholesome foods and beverages:
Pair with fruit
Enjoy your protein bar alongside fresh fruit like berries, banana, apple or orange slices. The fruit provides natural sugars, antioxidants, fiber and potassium.
Add nuts or nut butter
Nuts or nut butter supply plant protein and healthy fats. Try a small handful of almonds or cashews or 1-2 Tbsp. almond or peanut butter.
Include dairy or non-dairy milk
Milk, yogurt, kefir or non-dairy alternatives like soy or almond milk provide protein, calcium, vitamins D, A and B12. They perfectly complement a protein bar.
Make a smoothie
Blend your protein bar into a breakfast smoothie along with fruit, greens, nut butter and milk for a nutrient-packed meal in a cup. The protein bar boosts protein.
Slice up veggies
Pair your protein bar with sliced bell peppers, carrots, cucumbers or celery for added fiber, vitamins and antioxidants.
Include eggs or egg whites
Cooking up a fast egg, omelet or scrambling in some egg whites takes only a few minutes but packs in additional protein.
Have oatmeal or cereal
Enjoy half a protein bar alongside a bowl of oatmeal topped with fruit, flaxseed and cinnamon for extra fiber, antioxidants and natural carbs.
Sample Protein Bar Breakfast Combinations
Here are a few easy and nutritious breakfast examples that incorporate a protein bar:
Protein bar + Nonfat Greek yogurt + Blueberries
Protein bar + Hardboiled egg + Sliced tomato
Protein bar blended into a smoothie with almond milk, banana, peanut butter
1/2 protein bar + Oatmeal cooked with almond milk + Walnuts and cinnamon
Protein bar + Cottage cheese + Strawberries
Protein bar + Scrambled egg whites + Side of melon
Protein bar + Soy milk + Orange slices
Protein bar + Toasted whole grain bread with almond butter
As you can see, with a little creativity you can easily turn a protein bar into a well-rounded breakfast by accompanying it with nutritious beverages, fruits, vegetables, healthy fats and other wholesome foods.
Frequently Asked Questions
Are protein bars more of a snack or a meal?
Most protein bars are designed to be convenient mini-meals that provide protein, nutrients and sustained energy. However, smaller bars around 150-180 calories can also make great high protein snacks between meals.
When is the best time to eat a protein bar?
Protein bars are very versatile and can be eaten at many times of day. Enjoy them for breakfast, as a mid-morning or mid-afternoon pick-me-up, after a workout or even as a mini-meal replacement for lunch or dinner in a pinch.
Should kids and teens eat protein bars?
Protein bars can be a healthy option for active kids and teens looking to grow, repair muscles and meet higher protein needs. Look for bars with clean, whole food ingredients and at least 10g protein. Supervise young children to avoid choking hazards.
Can I eat protein bars while pregnant or nursing?
Unless your doctor advises otherwise, it’s fine to eat protein bars during pregnancy or breastfeeding. Look for varieties free of artificial additives and high in nutrients like iron, folate and fiber. The extra protein can support your baby’s growth and development.
Are protein bars good for weight loss?
Protein bars can aid weight loss efforts by boosting protein intake to curb hunger and help preserve or build calorie-burning lean muscle mass. To maximize results, choose bars with at least 10g protein, 5g fiber and minimal added sugars.
Do protein bars cause bloating or digestive issues?
Some people find that protein bars, particularly those high in fiber or sugar alcohols, can initially cause mild gas or bloating. This often improves with consistent intake. Be sure to drink plenty of water.
Can I eat protein bars every day or will I gain weight?
You can safely eat protein bars daily as part of a healthy diet. As with any food, you’ll only gain weight if you regularly consume more total daily calories than you burn through activity. Moderation and portion control are key.
The Bottom Line
When chosen wisely and enjoyed in moderation alongside other nutritious foods, protein bars can be a convenient, on-the-go breakfast option to help you meet your protein needs and stay satisfied all morning. Seek varieties with at least 10g of protein plus natural fiber and nutrients. Avoid excess calories, sugars and artificial additives by reading labels carefully. Pair your protein bar with fruits, veggies, healthy fats and other wholesome breakfast foods to ensure a well-balanced start to your day.