When you think of Denmark, you probably think of super cool street style and hygge homes filled with cozy lighting and sleek Scandi design. But as it turns out, the Danes also have the art of the high protein breakfast down to a science—literally. According to a recent Danish study, eating the classic Nordic breakfast combination of skyr yogurt and oats can drastically improve your wellbeing and your day. “We found that a protein-rich breakfast with skyr (a sour-milk product) and oats increased satiety and concentration,” explains Mette Hansen PhD, associate professor at the Department of Public Health at Aarhus University.
The 2024 study followed 30 women between 18 and 30 years old for three days, during which their hormone levels and satiety were measured after eating three different types of breakfasts: a protein-rich breakfast of skyr and oats, a carbohydrate-rich breakfast of whole grain bread and raspberry jam, and no breakfast at all. The conclusions were clear: the protein-rich breakfast increased satiety, cognitive function, and concentration levels compared to the other options.
What is skyr yogurt?
Before we get into why this particular brekkie combination is so beneficial, let’s talk about skyr yogurt. Pronounced “skeer,” it’s a traditional cultured dairy product from Iceland. Though it tends to be thicker than Greek yogurt, it tastes mild and offers many similar benefits.
“Skyr is a fermented dairy product, rich in proteins, low in fat, and high in calcium and probiotics,” explains nutritionist Laura Parada. “Its consumption contributes to the preservation of muscle mass, satiety and bone health. In addition, the probiotics in skyr can modulate the intestinal microbiota.”
How is skyr different from other yogurt?
Though skyr can be used in place of Greek, kefir, or other yogurts, it does offer some of its own unique benefits: “The main difference lies in the type of fermentation used, the microorganisms involved, the texture, and its nutritional profile,” says Parada. “Skyr is technically a fresh cheese that is consumed like yogurt. It is made from skimmed milk and lactic cultures. It contains no yeasts and its fermentation is exclusively lactic, similar to yogurt, but with a higher concentration of solids and proteins.”
In contrast, kefir has a more diverse microbiota: it’s made from a complex mixture of lactic acid bacteria, yeasts, and sometimes acetic acid bacteria, giving it additional probiotic properties and a distinctive sensory profile. On the other hand, plain yogurt is produced by lactic fermentation of milk and has a less dense texture than skyr and does not contain yeast. It can also vary in its fat and protein content depending on the type of milk used and the straining process.
“In short, what makes skyr different is its high protein concentration and thicker texture,” explains Parada. “Therefore, if what you are looking for is a satiating breakfast, rich in protein and low in fat, this can be a great option.”
A high protein, high fiber breakfast
Skyr becomes an especially excellent breakfast option when it is eaten with oats. “It’s an excellent combination,” agrees Parada. “It promotes cardiovascular, metabolic, gastrointestinal, and bone health. It also contributes to satiety and weight management. Oats provide β-glucans, a type of soluble fiber characterized by lowering LDL cholesterol, improving glycemic control and promoting greater satiety. In addition, it contains antioxidants and anti-inflammatory compounds, contributing to the prevention of cardiovascular and metabolic diseases.”
Not only that, but regular consumption of skyr and oats supports intestinal microbiota, enhances the production of short-chain fatty acids, improves digestive function and immunity, and—as is the case with all high protein breakfasts—also supports muscle mass, a key factor in aging well.