If you’re trying to fuel your day with energy, stay full for longer, or build muscle without sacrificing taste, a high-protein breakfast is the way to go. And the good news? You don’t need a fancy meal prep or expensive smoothie — your favorite UK bakery chain, Greggs, has plenty of protein-packed breakfast options that are both delicious and affordable.
In this detailed guide, we’ll walk through the Top 10 high-protein breakfasts at Greggs, based on their 2025 menu, calorie count, nutritional value, and price. Whether you’re a gym-goer, a busy commuter, or just looking to eat healthier, these healthy Greggs options will help you stay on track without breaking the bank.
Why Protein Matters at Breakfast
Starting your day with a high-protein meal offers several benefits:
- Keeps you full longer
- Helps manage weight by reducing cravings
- Supports muscle maintenance and growth
- Improves energy levels and concentration
- Aids in blood sugar stability
Experts recommend 20–30 grams of protein at breakfast for optimal benefits. While most café breakfasts are heavy on carbs and sugar, Greggs has surprisingly solid protein choices — you just need to know what to order.
How We Chose the Top 10
All items listed below meet at least one or more of these criteria:
- Contains at least 10g of protein
- Lower in sugar or refined carbs
- Available nationwide from Greggs 2025 menu
- Budget-friendly, ideally under £5
Top 10 High-Protein Breakfasts at Greggs (2025)
1. Sausage & Omelette Baguette
Protein: ~26g
Calories: ~495 kcal
Price: £3.60
A powerhouse combo of sausage and fluffy omelette tucked into a baguette. This is one of the most protein-rich options on the Greggs breakfast menu. It’s filling, savory, and great before a long workday or workout.
2. Omelette Roll (or Baguette)
Protein: ~17g (roll), ~21g (baguette)
Calories: ~345–395 kcal
Price: £2.95–£3.30
A simple but effective high-protein vegetarian choice. The omelette is cooked fresh, and you can ask for extras like cheese or pair it with a latte for extra protein.
3. Boiled Eggs (2x)
Protein: ~14g
Calories: ~136 kcal
Price: £0.99 each
One of the purest forms of protein available at Greggs. Pair two boiled eggs with a low-calorie drink or a piece of fruit and you’ve got a complete, balanced breakfast.
4. Latte (Regular, Dairy Milk)
Protein: ~6g
Calories: ~140 kcal
Price: £2.45
Yes, even your coffee can contribute to your protein goals — as long as it’s made with regular milk. You can boost your total intake by pairing it with porridge or eggs.
5. Sausage Baguette
Protein: ~21g
Calories: ~430 kcal
Price: £3.40
Classic Greggs with a protein punch. Made with seasoned sausage patties and served warm in a white baguette, it’s simple but satisfying. Add an egg for even more protein.
6. Vegan Breakfast Baguette (NEW 2025)
Protein: ~19g
Calories: ~420 kcal
Price: £3.40
A surprisingly high-protein option thanks to the plant-based sausage and tofu-style egg. Perfect for vegans who want to hit their macros without compromising on taste.
7. Porridge with Milk (Plain or Honey)
Protein: ~9g
Calories: ~270 kcal
Price: £1.75
Don’t underestimate porridge. When prepared with dairy milk, it’s a good source of both protein and slow-digesting carbs. Add a boiled egg on the side for balance.
8. Bacon & Omelette Baguette
Protein: ~23g
Calories: ~475 kcal
Price: £3.60
A hearty meat-and-egg combo that’s ideal for traditional breakfast lovers. The baguette offers carbs for energy, and the filling gives you a strong protein foundation.
9. Pain au Chocolat + Latte Combo
Protein: ~9g total
Calories: ~430 kcal
Price: £3.65
While not a classic “health food,” this sweet-and-savory pair can still contribute to your protein target, especially if you choose a large dairy milk latte. Great for those who want a treat without skipping protein.
10. Flat White + Boiled Egg
Protein: ~12g
Calories: ~150–200 kcal
Price: ~£3.20
Quick, easy, and low in calories. The flat white gives a caffeine boost and some milk protein, while the egg provides clean, lean nutrition.
Bonus: Build Your Own High-Protein Greggs Breakfast (Under £5)
You can customize your own protein-packed breakfast by combining items smartly. Here are some affordable combos:
Combo 1:
- Sausage Baguette – 21g protein
- Tea – 0g protein
- Total Price: £3.40
- Protein: 21g
Combo 2:
- Omelette Roll – 17g protein
- Boiled Egg – 7g protein
- Total Price: ~£3.95
- Protein: 24g
Combo 3:
- Porridge with Milk – 9g protein
- Latte – 6g protein
- Total Price: £4.20
- Protein: 15g
Tips for a Healthy High-Protein Start at Greggs
1. Go Easy on Sugar & Pastries
High-sugar options like Yum Yums and Apple Danish are tempting, but they don’t offer much protein. Save them for a treat.
2. Choose Dairy Milk
If you’re not vegan or lactose-intolerant, regular milk in your coffee or porridge increases your protein intake.
3. Don’t Skip the Eggs
Greggs’ boiled eggs and omelettes are low-cost and high-quality protein options that pair well with anything.
4. Add a Drink
Most Greggs breakfast combos come with tea or coffee. Adding a latte or cappuccino (with dairy or soy milk) can give a solid protein boost.
5. Be Mindful of Calories
Some high-protein meals also come with higher fat or calorie counts. Pair your high-protein item with water or tea for balance.
Greggs High-Protein Menu (Quick Reference Table)
| Item | Protein (g) | Calories | Price |
|---|---|---|---|
| Sausage & Omelette Baguette | 26g | 495 kcal | £3.60 |
| Bacon & Omelette Baguette | 23g | 475 kcal | £3.60 |
| Sausage Baguette | 21g | 430 kcal | £3.40 |
| Vegan Breakfast Baguette | 19g | 420 kcal | £3.40 |
| Omelette Roll | 17g | 345 kcal | £2.95 |
| Boiled Egg (x2) | 14g | 136 kcal | £1.98 |
| Latte (Regular) | 6g | 140 kcal | £2.45 |
| Porridge with Milk | 9g | 270 kcal | £1.75 |
| Flat White | 6g | 110 kcal | £2.10 |
| Tea | 0g | 4 kcal | £1.40 |
Conclusion: Yes, You Can Eat High-Protein at Greggs
You don’t need to visit a specialty health café to get your protein fix. With smart choices, Greggs can be part of a healthy, high-protein lifestyle — even on a budget.
From the Sausage & Omelette Baguette to the Vegan Breakfast Baguette, there’s a solid range of options to keep your muscles fueled and your appetite satisfied. Whether you’re eating on the go or planning ahead, Greggs’ high-protein breakfast items are affordable, tasty, and easily fit into a balanced diet.