While eggs are considered a high quality protein source, containing all essential amino acids in adequate amounts, it’s nice to have some variety while still maintaining the advantages of a high protein diet. This post contains over 12 high protein breakfast options without eggs, with at least 20 grams of protein per serving!
Protein has been shown to promote weight loss and help with weight maintenance by increasing feelings of fullness and satisfaction. Breakfast is hailed as the “most important meal of the day”, but it is often least prioritized – especially when it comes to consuming adequate protein.
Also Read:
— 30 Breakfast with 30 Grams of Protein
— 120 Grams of Protein Vegetarian Meal Plan
How Much Protein Should Be Consumed At Breakfast?
While the minimum recommended daily allowance for protein is 0.8 g/kg/day, this is often too low for those trying to lose weight or gain muscle mass. For those who consistently workout or weight gain, the American College of Sports Medicine recommends 1.2-1.7 g/kg/day, which is about 82-100 grams of protein per day for a 150 lb. person.
Recent recommendations encourage eating high protein meals consisting of 20-30 grams of high-quality protein, spread throughout 3-4 meals per day to assist with muscle protein synthesis, digestion, and to achieve a higher overall protein intake.
Therefore, these high protein breakfasts recipes aim for at least 20 grams of protein per meal – which can be tricky to do, especially without eggs!
Tricks to Increase protein Intake at Breakfast
- Incorporate cottage cheese or Greek yogurt.
- Smoothies – most protein powders contain about 20 grams of protein per scoop, so smoothies can be a quick and easy way to get those 30 grams. However, it’s important to note that our body will digest them faster due to the ingredients being already broken down.
- Overnight Oats with protein power and Greek yogurt.
- Combine oatmeal and milk, top with nut butter and hemp hearts.
- Add beans or tofu.
- Think about eating “non-breakfast” foods. There is no rule that says breakfast has to be eggs or oatmeal. Using chicken, salmon, beef, and sausage can give any breakfast a boost in protein.
- High protein waffle and pancake mixes – compare food labels.
- Sprinkle hemp hearts onto just about anything! 2-3 tablespoons has about 10 grams of protein.
No Egg Breakfast Ideas
Nutrition information is just an estimation, and individual ingredients and preparation may lead to variations.
1. High Protein Pancakes; 300 calories, 25g protein
- Three Kodiak Power Cakes
- 1/2 cup of Chobani Zero Sugar Greek yogurt mixed with 1 Tbsp. of maple syrup
Simply cook Kodiak Power Cakes according to the directions on the package. Top each pancake with some of the Greek yogurt and maple syrup mixture. Select any Greek yogurt flavor you want! The Greek yogurt adds additional protein to the meal, but also brings delicious flavor. Garnish with strawberries. There are also Kodiak waffle mixes, too!
2. Peanut Butter Overnight Oats; 420 calories, 27g protein
- 1/2 cup rolled oats
- 2 Tbsp. peanut butter
- 1 container (150g) Chobani Greek yogurt
- 1 cup unsweetened almond milk
Combine all ingredients, and let sit overnight in the refrigerator. Overnight oats can be prepped for days in advance, and there are many high protein variations. Top with sliced bananas or berries. A teaspoon of honey or sugar substitute could be added for sweetness.
Overnight oats are easy to meal prep, and the perfect vessel for a high protein and fiber breakfast. Try these berry cheesecake overnight oats (387 calories, 37g protein) or the comforting, delicious banana cinnamon overnight oats. I even have a post with 20+ overnight oats variations so you never get bored!
3. Smoothies or Smoothie Bowls
Protein powders typically contain 20 grams of protein per scoop, and Greek yogurt/cottage cheese provide 14 grams of protein per 1/2 cup. Therefore, it’s easy to reach 20-30 grams with a smoothie, even without protein powder. Plus, there are endless variations.
Try this lemon berry smoothie bowl, powerhouse banana protein smoothie or my dark cherry cheesecake smoothie (no protein powder, just cottage cheese). My kids love making smoothies as well, so it’s a great opportunity to get your kids involved in the kitchen!
4. Greek Yogurt Parfait; 330 calories, 20g protein
- 3/4 cup Chobani Zero Sugar Vanilla Greek Yogurt
- 1 sliced banana
- 2 Tbsp. chopped walnuts
- 2 Tbsp. Hemp Hearts
A Greek yogurt parfait can be a quick and easy morning meal and it’s easily customizable. The chopped nuts add some crunch, and the bananas could be replaced with any fruit of your preference. Sprinkle some hemp hearts on top as an easy way to incorporate additional protein.
5. Cottage Cheese Avocado Toast; 395 calories, 22g protein
- 1/2 cup of whipped cottage cheese
- 2 slices of whole wheat toast
- 1/2 avocado, sliced
- Sprinkle of Everything But The Bagel Seasoning or red chili flakes
Whipped cottage cheese has taken social media by storm – and for good reason. Many people are turned off by the texture of cottage cheese, but when blended it’s a simple, tasty way to get more protein. 14 grams per 1/2 cup of cottage cheese!
With this recipe, you just spread regular or whipped cottage cheese evenly on whole wheat toast. Top with sliced avocado and Everything But The Bagel seasoning. Another variation? Omit the avocado, drizzle with honey and red pepper flakes for a sweet and savory bite.
6. Cottage Cheese Bowl; 300 calories, 23g protein
- 1 cup low-fat small curd cottage cheese (whipped, optional)
- 1 medium-sized tomato, diced
- 1/2 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup olives, sliced
- 1 tablespoon olive oil
- 1 tablespoon basil, chopped
- Salt and pepper to taste
A cottage cheese bowl could be as simple as cottage cheese, fruit, and honey with ground flaxseeds on top.Or, give this savory version a try. In a bowl, mix the cottage cheese, olive oil, salt and pepper. Top with diced cucumbers, onions, tomatoes and olives and sprinkle with fresh basil for a burst of flavor.
7. Smoked Salmon Bagel; 420 calories, 34g protein
- 4 oz. smoked salmon
- 2 oz. light cream cheese
- 1 whole wheat bagel
- 1 Tbsp. capers
- Fresh dill, for ganish
Slice the bagel in half, and top with cream cheese. Place the smoked salmon evenly on top, and sprinkle capers over the salmon. Garnish with fresh dill.
8. Tofu Scramble Wrap; 393 calories, 26g protein
- 1/2 cup firm tofu
- 1/2 cup green bell pepper, chopped
- 1/4 cup onion, chopped
- 1 cup spinach
- 1 whole wheat tortilla
- 1/4 cup shredded cheese
- Salt and pepper to taste
Tofu is a plant-based source of protein that many vegetarians incorporate into their breakfast.
Using a towel, press the tofu to remove the excess water and crumble with your hands. Sauté onions and bell peppers until they start to soften. Add the crumbled tofu, and cook for 5-7 minutes. Incorporate the spinach and cheese. Salt and pepper to taste. Once the spinach is wilted and the cheese has melted, spread on a tortilla and wrap.
9. Nut Butter Sandwich; 380 calories, 20g protein
This is as simple as it gets: a nut butter sandwich. The key here is to make sure you read food labels, and try to select bread with a higher protein content. The hemp hearts add about 6.5 grams of protein per 2 tablespoons.
- 2 slices of light whole grain toast
- 2-3 Tbsp. Nut Butter
- 2 Tbsp. Hemp Hearts
10. Quinoa Breakfast Bowl; 406 calories, 23g protein
A hearty and filling breakfast bowl with quinoa as the base. Place diced potatoes in the air fryer. Sauté bell pepper and onion in olive oil or cooking spray until softened. Add cooked, cut up sausage.
- 2 sausage links, sliced and cooked
- 1/2 cup quinoa, cooked
- 1/4 cup shredded cheese
- 1/2 bell pepper, diced
- 1/4 cup onion, diced
- 1/2 medium potato, diced
- 1/4 cup non-fat Greek yogurt, plain
- Sriracha
Assemble the bowl: quinoa as the base, then potatoes, bell peppers, onions, and cut up sausage. Sprinkle on the cheese. Combine the yogurt and sriracha for a creamy, spicy sauce. Salt and pepper to taste.
11. Creamy Bean and Avocado Quesadilla; 440 calories, 22g protein
- 1/2 cup black beans or white beans
- 1/2 medium avocado
- 1 whole-wheat, low-carb tortilla
- 1/4 cup sliced or shredded cheese
- 1/4 cup non-fat Greek yogurt
Mark my words – beans are the next up and coming breakfast food. They are a great source of both protein and fiber. This creamy bean and avocado wrap is super delicious and simple. The creaminess comes from – you guessed it – Greek yogurt (cottage cheese could be used too).
Combine Greek yogurt and avocado with salt and pepper to taste and spread on a tortilla. Evenly distribute black beans on half the tortilla and top with cheese. Fold the tortilla in half, and put in the air fryer for 5 minutes. You could even add a little salsa for flavor.
12. Chia Breakfast Bowl; 400 calories, 22g protein
Try this Chia Breakfast Bowl that is not only high in protein due to the Greek yogurt, but also packed with fiber – which can also assist with weight management and bowel regularity. It’s so easy to meal prep for the entire week! Top it with fresh fruit, chopped nuts, and honey for the ultimate bite.
Key Takeaways
Eating a breakfast high in protein can have a multitude of benefits, including keeping us fuller for a longer period of time leading to decreased mindless snacking and overall calorie intake.
It helps with even protein distribution, and consuming enough protein in general – especially if your goal is to lose weight or gain muscle mass (or both!). Understandably, it can be difficult to make an elaborate breakfast everyday. It may require a little more preparation and planning.
Get creative and remember that breakfast doesn’t have to consist of the traditional breakfast foods. And as always, aim for a little more consistency (and less perfection).
