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.

20 High-Protein Breakfasts That Aren’t Eggs