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7 high-protein breads you should add to your diet
ETimes.in / Aug 4, 2026, 11:00 IST
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7 high-protein breads you should add to your diet
Bread has long been caught in the crossfire of diet trends. One day it’s blamed for weight gain, the next it’s banished in favour of lettuce wraps and cauliflower crusts. But the truth is far less dramatic. Not all bread is created equal. While a fluffy white loaf offers little beyond quick carbohydrates, some varieties pack a surprising amount of protein, along with fibre, healthy fats and essential nutrients. If you’re trying to eat more protein without overhauling your meals, switching your daily bread can be one of the easiest places to start. Here are seven varieties worth looking for, along with the approximate amount of protein they provide.
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Ezekiel bread
Approximate protein: 5 g per sliceOften considered the gold standard among healthy breads, Ezekiel bread is made from sprouted whole grains and legumes, including wheat, barley, lentils and soybeans. This combination naturally boosts its protein content while giving it a dense, hearty texture. It also delivers more fibre than regular bread, making it a filling option for breakfast or lunch. A slice topped with eggs or avocado can easily become a protein-rich meal
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Seeded multigrain bread
Approximate protein: 5-7 g per sliceDon’t underestimate the power of seeds. Multigrain loaves packed with flaxseeds, sunflower seeds, pumpkin seeds and sesame seeds offer considerably more protein than ordinary bread. They also provide healthy fats and minerals that support heart health. The crunchy texture and nutty flavour make this a favourite for sandwiches and toast alike
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Chickpea or lentil bread
Approximate protein: 6-8 g per sliceAs more people look for plant-based ways to increase protein intake, breads made with chickpea or lentil flour are becoming increasingly popular. Because legumes naturally contain more protein than cereals, these loaves can provide one of the biggest protein boosts in the bread aisle. They also tend to be richer in fibre, making them more satisfying than refined alternatives
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Whole wheat bread
Approximate protein: 4-5 g per sliceWhole wheat bread may not be flashy, but it’s a dependable choice. Since it’s made using the entire wheat grain, it retains more nutrients than white bread, including protein and fibre. It’s also easy to find and works with almost any meal. Choosing whole wheat over refined bread is a small change that can improve the nutritional quality of your diet without much effort
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Sourdough bread
Approximate protein: 4-5 g per sliceSourdough has earned a loyal following for its tangy flavour, but its appeal goes beyond taste. The natural fermentation process gives it its distinctive texture and may improve the body’s ability to absorb certain nutrients. While its protein content is similar to whole wheat bread, sourdough often keeps you feeling fuller for longer, especially when paired with protein-rich toppings
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Rye bread
Approximate protein: 3-5 g per sliceRye bread has a bold flavour and a chewy texture that sets it apart from lighter loaves. Although it contains only slightly more protein than standard bread, it is rich in fibre, making it an excellent option for those looking to build balanced meals that keep hunger in check. It pairs particularly well with cheese, smoked fish or hummus
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Oat bread
Approximate protein: 4-5 g per sliceMade with oats alongside whole wheat flour, oat bread offers a little more protein while delivering beta-glucan, a type of soluble fibre associated with better heart health. It has a soft texture and mild flavour, making it an easy swap for regular sandwich bread. Topped with peanut butter, cottage cheese or scrambled eggs, it becomes an even more protein-packed start to the day
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