The 5 Best High-Protein Breads to Eat, According to Nutritionists

While different types of bread have a place in a balanced diet, high-protein varieties will give you the most bang for your buck. Some high-protein breads are made with ingredients that are naturally rich in protein, while others are fortified with additional protein (or a mix of both).

Protein is an essential macronutrient, meaning you need it in large amounts to stay healthy. Also, you might want to boost your protein intake for several reasons. If you're recovering from sickness or injury, the nutrient will help your body heal. Protein is also needed to build muscle, especially if you exercise regularly. Also, high-protein breads can help you meet your protein needs if you have difficulty getting the nutrient from other sources. Fortunately, high-protein bread can be enjoyed just as you would any bread—in sandwiches, as toast, or as a side dish. Learn about the best high-protein breads, plus tips for buying it, according to nutrition experts.

Whole Grain Bread

Whole grain bread is a type of high-protein bread, according to Giana DiMaria, MS, RD, CDN, CNSC, CCMS, registered dietitian at New York Medical College. However, there are many varieties available, so be sure to choose one labeled "100 percent whole wheat flour," says DiMaria. The ingredient list should also include whole grains such as oats, barley, millet, brown rice, spelt, or sorghum, which are plant sources of protein, she notes.

Sprouted Grain Bread

To make sprouted grain bread, whole grains (which are technically seeds) are allowed to sprout, or germinate. This is done by soaking the grains until they sprout, per DiMaria. "The sprouting process makes the grains easier to digest and increases the bioavailability of protein," says Landry. "Sprouted bread is also good for fiber, B vitamins, magnesium, and folate," says Connie Elick, MS, RD, and instructor of plant-based culinary arts at the Institute of Culinary Education's Los Angeles campus. 

Seeded Bread

When seeds are incorporated into bread, the final protein content is higher. Examples of seeds that may be used in bread include pumpkin seeds, sunflower seeds, flax seeds, and chia seeds, according to Landry. Seeds also provide healthy fats (particularly omega-3 fatty acids), vitamin E, magnesium, and zinc, he notes.

Nut Bread

Some breads contain nuts, which offer plant-based protein and anti-inflammatory fats. Nuts also contain insoluble fiber, which bulks the stool and regulates bowel movements, says DiMaria. It's common to find high-protein breads made with a mixture of nuts and seeds.

Legume-Based Bread

"These breads are made with flours from lentils, chickpeas, or other legumes, which are protein-rich," explains Landry. Depending on the product, the legume flours may be used as the primary ingredient or blended with traditional grain flours, he says. Legume-based bread "can also be a good source of carbohydrates, fiber, phosphorus, manganese, zinc, and other nutrients," per Elick.