It’s been over 20 years since the Atkins diet hit its peak popularity—and yet, high-protein foods and eating plans have not left the spotlight. In fact, high-protein versions of everything from lattes to breads seem to be having a moment. So considering how important protein is to helping your body maintain optimal function, you may be wondering if it’s worth making your toast and sandwiches with high-protein breads.
Meet the experts: Amy Brownstein M.S., R.D.N., a registered dietitian nutritionist at Season Health; Tara Schmidt, R.D.N., L.D., a lead dietitian for the Mayo Clinic Diet.
Here, dietitians explain if and when it may be worthwhile to choose high-protein bread and the best ones you can find on grocery store shelves. Plus, other creative ways to add more protein to your meal.
What qualifies as high-protein bread?
If a bread sleeve touts that its contents are high-protein, that often implies that the bread was enriched or fortified with wheat gluten, soy flour, seeds, or pea protein, explained Amy Brownstein M.S., R.D.N., a registered dietitian nutritionist at Season Health. That typically bumps the protein content up to five to 12 grams per slice, compared to regular white or wheat bread’s usual two to four grams, added Tara Schmidt, R.D.N., L.D., a lead dietitian for the Mayo Clinic Diet. Even so, you have to pay close attention to nutrition labels because some breads require two slices to accomplish their high-protein claims.
Who should eat high-protein bread?
If you have trouble getting enough protein into your meals, you may benefit from boosting your morning toast with an enriched loaf. The international recommended dietary allowance (RDA) of protein is 0.8 grams per kilogram of body weight, which translates to about 54 grams per day for someone who weighs 150 pounds, explained Brownstein.
That said, dietitians often customize protein recommendations depending on a person’s age, sex, goals, and activity level. For example, some research supports a higher protein intake of one to 1.2 grams per kilogram for older adults to help preserve muscle mass, or roughly 68 to 82 grams daily for a 150-pound person. People going through menopause may benefit from a similar range, Brownstein added, to support muscle mass and aid in weight management. Athletes may need even more, Brownstein said, up to 1.6 to two grams per kilogram, or about 109 to 136 grams per day for a 150-pound person.
If you fall into one of these categories, enriched bread could help you meet your needs more easily—especially if you already enjoy sandwiches or toast.
Still, it’s important to remember that high-protein bread isn’t the only solution. “Ask yourself whether you can boost protein through other foods,” Brownstein suggested. (Keep scrolling for protein-rich sandwich topping ideas!) Plus, a regular whole grain bread already offers some protein, along with important nutrients like fiber, which supports satiety and gut health.
Ultimately, high-protein bread can be a convenient way to increase your protein intake, but it’s not essential for everyone. If you like the taste and it fits your routine, it can be a smart swap—especially the healthy options featured below.
The best high-protein breads
Bread with added legumes
Flourless bread, like Food for Life Ezekiel 4:9 Sprouted Whole Grain Bread, is made up of wheat, barley, soybeans, lentils, millet, and spelt. When combined, these grains create a complete protein that contains all the amino acids your body needs to break down food, repair tissue, maintain healthy skin and nails, produce hormones, and more.
“It is low in overall calories and carbohydrates at just 80 calories and 15 grams, respectively, per slice,” said Brownstein.
Nutrition (per slice):
- 80 calories
- 5 grams of protein
- 3 grams of fiber
- 15 grams of carbohydrates
- 75 milligrams of sodium
- 0.5 grams of fat
- 0 sugars
Multigrain and seed bread
As the name implies, Dave’s Killer Bread 21 Whole Grains and Seeds gets its protein from a plethora of grains and seeds—including, notably, 21 grams of whole grains like quinoa, oats, and barley. The titular combo is not only satiating, but beautifully decorates the bread’s crust with a satisfying crunch.
“It also contains 130 milligrams of plant-based omega-3s,” Brownstein explained. Omega-3 fatty acids are part of a heart-healthy diet, she added.
Nutrition (per slice):
- 110 calories
- 6 grams of protein
- 4 grams of fiber
- 22 grams of carbohydrates
- 170 milligrams of sodium
- 1.5 grams of fat
- 4 sugars
Sprouted bread
If you like an indulgent-tasting slice in the mornings with coffee, Alvarado Street Bakery Sprouted Whole Wheat Bread is a good option and packs more protein than your average cinnamon raisin bread. Brownstein noted that it includes raisins and dates for “some natural sweetness.”
Sprouted organic whole wheat berries (wheat grains that are soaked to the point of germination) give the loaf its name. Sprouted grains are thought to have health benefits such as improved nutrient availability and digestion support, according to a review in Nutrients.
Nutrition (per slice):
- 100 calories
- 5 grams of protein
- 2 grams of fiber
- 18 grams of carbohydrates
- 160 milligrams of sodium
- 1 gram of fat
- 3 sugars
Protein-fortified bread
Bread that is fortified with protein, like P28 High Protein Bread, delivers much more protein than the average slice. “Each slice of P28 bread provides significant protein from a whole wheat flour and whey protein blend,” said Brownstein. Since it contains 14 grams of protein per slice, this bread is especially great for people who are super active and may need extra protein to stay fueled, especially if you’re topping it with even more protein. That said, it could also make for a generally quick, filling breakfast or snack on it’s own.
It’s worth noting that this one, because it is fortified with whey protein, is more processed than those above, per Brownstein.
Nutrition (per slice):
- 130 calories
- 14 grams of protein
- 2 grams of fiber
- 12 grams of carbohydrates
- 220 milligrams of sodium
- 3.5 grams of fat
- 3 sugars
Bread with added wheat and fiber
Bread that is fortified with additional wheat protein and resistant starch to up the fiber content, like Hero Classic White Bread, has a more profound impact on satiety and energy levels than a typical slice of wheat bread. This bread is called a “hero” because it claims to have all of the flavor and nostalgia of traditional WonderBread but with zero net carbs (carbs minus fiber) and zero sugar. It’s also made with olive oil for a dose of healthy fats.
“Wheat and fava beans boost protein and resistant starch contributes significant fiber to this blood sugar-friendly bread,” said Brownstein. However, it would also be considered more processed, “given it contains added proteins and starch instead of relying on the protein and fiber from whole grains themselves,” she added.
Nutrition (per slice)
- 45 calories
- 5 grams of protein
- 11 grams of fiber
- 11 grams of carbohydrates
- 180 milligrams of sodium
- 0 grams of fat
- 0 sugar
High-protein foods to eat with your bread
Whether or not you opt for a higher-protein bread, the following ingredients can boost the protein total in your sandwich:
- Cottage cheese
- Eggs
- Peanut butter with ground flax and chia seeds
- Hummus
- Greek yogurt-based spreads
- Ricotta
- Tofu
- Bean spreads
- Smoked salmon
- Canned tuna
- Deli meats
- Roasted chicken or turkey breast
High-protein bread: The bottom line
Yes, there are high-protein breads, but it’s pretty unlikely that you need one—unless you struggle to eat enough protein or are very active. “I like to remind my patients and members that most Americans are doing just fine on their protein report card,” said Schmidt.
But if you want a high-protein bread, the options above are dietitian-approved.
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