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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.