20 High-Protein Breakfasts That Aren’t Eggs

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When you need a high-protein breakfast but you’re tired of eggs, reach for any of these yummy, convenient recipes. We’ve tapped two registered dietitians to provide you with 20 protein-rich breakfast recipes that aren’t made with eggs. Keep reading to learn more.

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1. Smoked Salmon Avocado Toast

  • 1 slice whole-grain bread
  • 2 oz smoked salmon
  • ½ avocado, mashed
  • Microgreens for garnish

Toast the bread, spread the mashed avocado on top, and layer with smoked salmon. Garnish with microgreens. This delicious toast is packed with protein and healthy omega-3 fats from the smoked salmon.

2. Red, White, and Blue Parfait

  • ½ cup cottage cheese
  • ¼ cup blueberries
  • ¼ cup raspberries
  • ¼ cup chopped almonds

Layer the ingredients in a bowl or glass, starting with the cottage cheese, then berries, and finishing with almonds. This parfait offers 19 grams of protein, keeping you full until lunchtime.

3. Sunrise Smoothie

  • 1 cup kefir
  • 1 cup frozen mixed berries
  • 1 banana
  • 1 tbsp honey

Blend all ingredients until smooth. Kefir is an excellent source of protein and probiotics, making it a healthy choice for your gut.

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4. Amped-Up Bircher Microbe Muesli

  • 1 cup rolled oats
  • 1 grated apple
  • ½ cup kefir
  • 2 tbsp hemp seeds
  • 1 tbsp honey

Mix all ingredients in a bowl and let sit in the fridge overnight. In the morning, you’ll have a fiber and protein-packed breakfast.

5. Quinoa Porridge

  • ½ cup cooked quinoa
  • ½ cup milk of choice
  • 1 tbsp maple syrup
  • 1 tbsp chopped nuts
  • ½ cup diced fruit

Heat the quinoa and milk in a saucepan, stirring occasionally. Once warm, remove from heat and stir in maple syrup. Top with nuts and fruit. Quinoa is a protein-packed grain that makes a unique breakfast “cereal.”

6. Chocolate Nutter Butter Smoothie

  • 1 cup spinach
  • 1 cup milk of choice
  • 1 banana
  • 1 tbsp peanut butter
  • 1 tbsp cocoa powder

Blend all ingredients until smooth. This smoothie is an easy way to incorporate spinach and protein into your breakfast.

7. Breakfast Burrito

  • 1 whole-grain tortilla
  • ¼ cup black beans
  • ¼ cup cooked quinoa
  • ¼ cup shredded cheese
  • ¼ cup sautéed onions and bell pepper

Fill the tortilla with ingredients, roll it up, and enjoy. These burritos are freezer-friendly for quick breakfasts on-the-go.

8. Apple Cinnamon Protein Pancakes

  • 1 cup rolled oats
  • 1 cup milk of choice
  • 1 egg (or flax egg for a vegan option)
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 1 apple, grated

Blend all ingredients except the apple until smooth. Stir in the grated apple. Cook pancakes on a griddle or non-stick pan. These pancakes provide 14.1 grams of protein per serving.

9. Scrambled Tofu Breakfast Burrito

  • 1 whole-grain tortilla
  • ½ cup crumbled tofu
  • ¼ cup black beans
  • ¼ cup diced tomatoes
  • ¼ cup sautéed onions and bell pepper
  • 2 tbsp nutritional yeast

Sauté the tofu, beans, tomatoes, onions, and bell pepper together in a pan. Stir in nutritional yeast. Fill the tortilla with the tofu mixture, roll it up, and enjoy. This burrito is a great way to start your day with a serving of vegetables and protein.

10. Avocado Toast with Cottage Cheese and Tomatoes

  • 1 slice whole-grain bread
  • ½ cup no-salt-added cottage cheese
  • ½ avocado, mashed
  • 3 cherry tomatoes, halved

Toast the bread, spread the mashed avocado on top, and layer with cottage cheese and tomatoes. This high-protein breakfast is full of flavor and nutrients.

11. Strawberry Kiwi Smoothie

  • 1 cup milk of choice
  • 1 cup frozen strawberries
  • 1 kiwi, peeled and chopped
  • 1 scoop protein powder (optional)
  • ½ cup old-fashioned oats (optional)

Blend all ingredients until smooth. Add protein powder and/or oats for a more filling smoothie.

12. Protein Granola Breakfast Bowl

  • ½ cup Greek yogurt
  • ¼ cup protein granola
  • ½ cup seasonal fruits and berries

Layer the ingredients in a bowl, starting with the Greek yogurt, then granola, and finishing with fruits and berries. Granola can be calorie-dense, so limit the serving to 1/4 cup.

12. Chickpea Scramble

  • 1 cup chickpea flour
  • 1 cup water
  • 1 tbsp nutritional yeast
  • ½ tsp turmeric
  • Salt and pepper, to taste
  • 1 tbsp olive oil
  • ½ cup diced vegetables

Mix chickpea flour, water, nutritional yeast, turmeric, salt, and pepper in a bowl. Heat olive oil in a pan and sauté vegetables until soft. Pour the chickpea batter over the vegetables and cook like scrambled eggs. Chickpea flour is high in protein and makes a great egg substitute.

14. Peanut Butter Banana Overnight Oats

  • ½ cup rolled oats
  • ½ cup milk of choice
  • ½ cup Greek yogurt
  • 1 tbsp peanut butter
  • 1 banana, sliced

Combine oats, milk, yogurt, and peanut butter in a jar or bowl. Top with sliced banana, cover, and refrigerate overnight. This breakfast is packed with protein and fiber.

15. Greek Yogurt Parfait with Nuts and Berries

  • 1 cup Greek yogurt
  • ½ cup mixed berries
  • ¼ cup chopped nuts
  • 1 tbsp honey

Layer the ingredients in a bowl or glass, starting with the Greek yogurt, then berries, and finishing with nuts. Drizzle honey on top. This parfait provides a good amount of protein and antioxidants.

16. Blueberry Almond Chia Pudding

  • 2 tbsp chia seeds
  • ½ cup milk of choice
  • ½ cup Greek yogurt
  • 1 tbsp maple syrup
  • ½ cup blueberries
  • 2 tbsp chopped almonds

Mix chia seeds, milk, yogurt, and maple syrup in a jar or bowl. Refrigerate overnight. In the morning, top with blueberries and almonds. Chia seeds are a great source of protein and fiber.

17. Banana Protein Pancakes

  • 1 ripe banana
  • 2 flax eggs (2 tbsp ground flaxseed mixed with 6 tbsp water)
  • 1 scoop protein powder
  • 1 tsp vanilla extract
  • 1 tsp baking powder

Blend all ingredients until smooth. Cook pancakes on a griddle or non-stick pan over medium heat, flipping when bubbles form on the surface. These egg-free pancakes are high in protein and have a delicious banana flavor.

18. Black Bean Breakfast Burrito Bowl

  • 1 cup cooked black beans
  • ½ cup cooked brown rice
  • ¼ cup diced red bell pepper
  • ¼ cup diced onion
  • ¼ cup chopped cilantro
  • ½ avocado, sliced
  • Salsa, to taste

Combine black beans, brown rice, red bell pepper, onion, and cilantro in a bowl. Top with avocado slices and drizzle with salsa. This high-protein breakfast bowl is filling and nutritious.

19. Lentil and Veggie Breakfast Hash

  • 1 cup cooked lentils
  • 1 small sweet potato, diced
  • ½ cup diced bell pepper
  • ½ cup diced onion
  • 1 clove garlic, minced
  • 1 tbsp olive oil
  • Salt and pepper, to taste

In a pan, heat olive oil and sauté sweet potato, bell pepper, onion, and garlic until softened. Stir in cooked lentils and season with salt and pepper. This protein-packed breakfast hash is a hearty and healthy way to start your day.

20. Pumpkin Pie Overnight Oats

  • ½ cup rolled oats
  • ½ cup milk of choice
  • ½ cup pumpkin puree
  • ½ cup Greek yogurt
  • 1 tsp pumpkin pie spice
  • 1 tbsp maple syrup
  • 2 tbsp chopped pecans

Combine oats, milk, pumpkin puree, yogurt, pumpkin pie spice, and maple syrup in a jar or bowl. Cover and refrigerate overnight. In the morning, top with chopped pecans. This autumn-inspired breakfast is both high in protein and full of flavor.

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