Eggs may be a breakfast staple, but they’re not the only way to pack in protein first thing in the morning. Whether you’re avoiding eggs due to allergies, dietary preferences, or simply the rising cost, you still have plenty of delicious and satisfying options.
From creamy Greek yogurt parfaits to hearty quinoa bowls, these nutrient-rich 10 high-protein breakfasts without eggs will keep you energized and full.
Greek Yogurt Parfait
For a no-cook, protein-packed breakfast, try a Greek yogurt parfait. A 7-ounce serving of low-fat plain Greek yogurt provides 20 grams of protein, along with calcium (18% of the Daily Value) and phosphorus (22% of the Daily Value) to support bone health.
Layer the yogurt with low-sugar granola and fresh fruit, like berries, chopped apples, or grapes, for added fiber.
Tempeh Breakfast Sandwich
Tempeh is a fermented soybean product with a nutty, earthy flavor that can be mild to strong. A 100-gram (3.5-ounce) serving provides 20 grams of protein and about 5 to 7 grams of fiber (18 to 25% of the Daily Value), benefiting gut and heart health.
To prepare, slice the tempeh and fry it in oil for a few minutes. Add soy sauce, vinegar, and maple syrup, then cook for another 3 to 4 minutes. Serve the cooked tempeh between two slices of toasted bread with avocado or cheese and your favorite condiments.
Protein-Powered Oatmeal
A cup of cooked oatmeal provides 6 grams of protein and 4 grams of fiber (14% of the Daily Value). Boost the protein by cooking it in milk, such as cow’s, soy, or pea milk, which are higher in protein. Add nuts like almonds at 6 grams of protein per ounce. Or try seeds like hemp seeds at 9 grams of protein per 3 tablespoons.
Oats also contain beta-glucan, a fiber that helps lower cholesterol, stabilize blood sugar, and support immunity.
High-Protein Pancakes or Waffles
Not all pancakes and waffles are the same. Some mixes and frozen options are fortified with pea, soy, or whey protein, so look for “protein” on the package label.
Pancake and waffle mixes typically provide 12 to 15 grams of protein per three pancakes. Frozen protein waffles offer about 12 grams per two waffles. Boost protein further by topping with nut butter, adding 7 to 8 grams per two tablespoons along with healthy fats.
Budget-Friendly Salmon on Toast
Salmon is rich in omega-3 fats, which support brain, heart, and immune health, and it’s also a great source of vitamin D. [1] Most people in the U.S. consume less than the recommended amount of vitamin D, which is essential for calcium absorption, reducing inflammation, and supporting neuromuscular function. [2]
For a more affordable option, canned salmon is budget-friendly and shelf-stable while still packing 20 grams of protein per 3-ounce serving. Try it on toast with cream cheese or smashed avocado for a satisfying, high-protein breakfast.
Breakfast Tofu Scramble
Tofu, like tempeh, is a soy-based protein that provides soy isoflavones. Soy isoflavones may help reduce the risk of certain cancers like breast and prostate. [3] It also contains calcium, with some varieties fortified for an extra boost. A 100-gram (3.5-ounce) serving offers about 8 to 10 grams of protein, making it a great alternative to eggs.
To make a tofu scramble, use firm or extra-firm tofu. Drain and press it to remove excess moisture, then crumble it into a pan with a little oil. Cook over medium heat, adding turmeric for color and seasonings like garlic powder, onion powder, and nutritional yeast for flavor. Stir in vegetables like spinach, bell peppers, or mushrooms for extra nutrients. Cook for a few minutes until heated through, then serve warm over toast or roasted potatoes.
Cottage Cheese Breakfast Bowl
Cottage cheese might not be the first food that comes to mind for protein, but it delivers about 25 grams per cup. It’s also rich in calcium and phosphorus, with low-sodium options available. Like yogurt, it’s a versatile base for toppings such as fresh fruit and granola. Boost the protein further by adding nuts or seeds for extra crunch and nutrition.
Quinoa Breakfast Cereal
If you think quinoa is just for lunch or dinner, think again. With 8 grams of protein per cooked cup, quinoa is a complete protein. This means it contains all nine essential amino acids your body can’t make on its own.
To make a warm quinoa breakfast cereal, cook quinoa in milk or water until tender. Using milk adds more protein and nutrients. Sweeten with honey or maple syrup, then top with fresh fruit, nuts, or seeds for added texture and nutrition. For extra flavor, stir in cinnamon or vanilla extract.
Breakfast Beans on Toast
Beans are a great plant-based protein source, offering fiber and essential nutrients like folate, iron, and zinc. A cup of black beans provides about 15 grams of protein. Navy beans contain about 20 grams of protein, while chickpeas provide around 10 grams. Beans are also packed with antioxidants that protect cells and support overall health. [4]
For a simple, high-protein breakfast, warm up canned beans (for convenience and quick prep) with a splash of olive oil, garlic, and cumin. Lightly mash and spread over whole-grain toast. Top with avocado, feta cheese, or a sprinkle of chili flakes for extra flavor. Use high-protein bread to increase the protein even more.
High-Protein Smoothie
To make a smoothie high in protein, start with a milk that packs a good amount of protein. Cow’s milk, soy milk, or pea milk are all good options. You can also use a protein powder. For convenience, use frozen fruit to skip the need for ice while keeping your smoothie thick and refreshing.
Nut butter or seeds, like chia seeds, are great additions, providing protein, fiber, and healthy fats. Chia seeds stand out for their impressive nutrient content. A 1-ounce serving provides 5 grams of protein, 10 grams of fiber (36% of the Daily Value), and nutrients like magnesium (23% of the Daily Value). Magnesium supports muscle and nerve function, blood sugar control, and blood pressure regulation. [5]
How Much Protein Do I Need?
Sufficient protein intake is crucial for overall health. The amount you need depends on factors like age, body weight, physical activity, and medical conditions.
The recommended daily intake for healthy adults is 0.8 grams per kilogram of body weight, which meets minimal protein requirements. However, research suggests that a daily intake of 1.2 grams per kilogram can help reduce age-related muscle loss. In general, adults should aim to get 10 to 35% of their daily calories from protein. [6]
Final Thoughts
These high-protein breakfasts without eggs are perfect for starting your day with lasting energy and nourishment. Whether you’re in the mood for something savory like tofu scramble or a creamy fruit smoothie, there’s a protein-packed option for everyone. By incorporating protein-rich foods like legumes, seeds, and fortified milks, you can easily fuel your body with the nutrients it needs to power through the day.
Johna is a registered dietitian, health writer, and nutrition expert with 20+ years of experience. She specializes in evidence-based content that inspires healthy habits and offers virtual nutrition counseling to help clients reach their wellness goals.
Johna Burdeos, RD
