23 High-Protein Breakfasts Without Eggs, According to RDs
Whether you're trying to eat more protein for breakfast or not, it's not exactly a secret that eggs are a morning staple. If you are intentionally searching for the best high-protein breakfasts, it's a worthy quest.
"Starting your day with protein can be beneficial because protein helps you feel full and satisfied," says Chelsea Johnson, RD, a registered dietician with Memorial Hermann. "It also helps balance carbohydrates in your meal so your blood sugar remains at a steady and healthy level, which can positively affect your energy level."
Indeed, while more, higher-quality research is needed, one 2021 review suggested that eating protein for breakfast might help with weight management and appetite suppression.
One large egg contains about 6.3 grams of protein. However, even egg enthusiasts may wish to vary their morning meal.
Johnson and other registered dietitians share that it's possible to get a high-protein breakfast, no eggs included. Below, they spill their favorite ideas for a high-protein breakfast without eggs.
How Much Protein Do You Need?
It depends. "Your protein needs are dependent on many factors, including your activity levels, gender, age and goals," says Maddie Pasquariello, MS, RDN. "For most adults, at minimum, one gram of protein per kg of body weight is recommended." This comes out to about .35 grams of protein per pound of body weight.
Pasquariello says that people who exercise regularly, such as strength training or preparing for a long endurance event like a marathon, may need more protein.
"Protein needs can also increase for those who have had a recent surgery or are healing from an injury, and an increase above one’s baseline needs may also be recommended for those looking to lose weight," she says.
Related: 'I'm a Cardiologist—This Is the Morning Snack I Eat Almost Every Day'
23 Best Ideas for a High-Protein Breakfast Without Eggs
1. Dave’s Killer Bread Protein Bagels
While balance is critical, if you're short on time and need to grab-and-go, Johnson suggests spreading two tablespoons of reduced-fat cream cheese (about 60 calories) onto Dave's Killer Bread Protein bagels. (You might benefit from some fruit during a mid-morning snack for extra vitamins, though the bagels also net you five grams of filling fiber.)
Protein: 15 grams
2. Whole wheat everything bagel with veggie tuna salad and peach
Lisa Moskovitz, RD, CDN, the CEO of NY Nutrition Group, recommends slicing a whole wheat everything bagel in half, adding a half cup of veggie tuna salad for more protein and a sliced peach for a sweet side with a bonus of 3 grams of fiber.
Protein: 16 grams
3. Lox, cream cheese and tomato on a whole-grain tortilla
Lox (or smoked salmon) is a bagel shop staple, but your carb of choice doesn't need a hole in the middle to compliment the salmon filet. Moskovitz recommends putting two slices of lox, two tablespoons of cream cheese and a tomato on top of a whole-wheat tortilla for an under-350-calorie breakfast with almost 20 grams of protein.
Protein: 17 grams
4. Veggie tofu scramble
Eggs are just one dish worth scrambling. Moskovitz's four-ingredient veggie tofu scramble recipe calls for a half-cup of tofu, a half-cup of beans, spinach and mushrooms (and very little pre-coffee meal prepping).
Protein: 19 grams
Related: 40 Tofu Recipes Even Meat-Lovers Will Enjoy
5. Overnight chia oatmeal
Hot take: The best protein breakfasts are made while you sleep. Moskovitz suggests combining a quarter cup of rolled oats, a tablespoon of chia seeds, one scoop of protein powder, a third of a cup of frozen berries and water or almond milk. Stick it in the fridge overnight, and you've got a sweet grab-and-go high-protein breakfast without eggs in the morning.
Protein: 25.3 grams
6. Whole grain English muffin with almond butter
Whole-grain breads typically have more protein than their white counterparts. Moskovitz says that whole-grain English muffins with two tablespoons of almond butter pair perfectly with a protein-rich beverage like 2% or soy milk.
Protein: 20 grams
7. Avocado toast with cottage cheese
This high-protein breakfast idea from Moskovitz gives the millennial-loved brunch dish a protein-packed punch. It calls for one slice of whole-grain bread, a half-cup of cottage cheese, and a third of an avocado. The cucumber slices and Everything But the Bagel seasoning aren't protein sources but add refreshing and salty tastes, respectively.
Protein: 17.4 grams
Related: 16 Amazing Avocado Toast Recipes to Start Your Day on a Delish Note
8. High-protein cereal with strawberries and flax seed
Look for a high-protein breakfast cereal with around 15 grams of protein (bonus if it has 8+ grams of fiber, too). Moskovitz recommends adding a half-cup of strawberries for fiber and antioxidants and a tablespoon of ground flax seed with about two grams of protein.
Protein: 16.4 grams
9. Greek yogurt with nuts and a banana
Greek yogurt is creamier and generally has 10+ more grams of protein than regular yogurt. Moskovitz suggests sprinkling a quarter-cup of walnuts or almonds on top of two-thirds of a cup of Greek yogurt for healthy fats and more protein. A banana adds a touch of sweetness and potassium.
Protein: 24 grams
10. Green smoothie
This won't be the last time smoothies make this list. Pasquariello's top recommendation includes iron-rich spinach, mango and vanilla protein. (PS: The satisfaction level gets a boost from the six grams of fiber.)
Protein: 20 grams
Related: 3 Smoothie Creamy, Energizing Smoothie Recipes
11. Turkey and cheese whole grain breakfast wraps
Banish the idea that turkey and cheese are a lunchtime dish, Pasquariello says. Both contain protein and, combined with the protein and fiber in whole grain wraps, make for a substantial morning meal that'll leave you full until the lunch bell does ring.
Protein: 18 grams
12. Cottage cheese and pineapple bowls with whole-grain granola
Pasquariello is a massive fan of cottage cheese, which usually contains about 10 to 15 grams of protein per serving. Adding fresh pineapple reduces added sugar, and whole-grain granola likely tacks on some fiber and protein.
Protein: 16 grams
13. Protein oatmeal with berries and almond butter
You can find high-protein oatmeal options with around 15 grams of protein in the grocery store. Pasquariello suggests adding almond butter (around 3 grams of protein per two-tablespoon serving) plus berries for a well-balanced, high-protein breakfast.
Protein: 18 grams
14. AB&J on Ezekiel bread
Move over, PB&J. Almond butter has a touch more fiber and is a good source of protein, while Ezekiel bread contains around 5 grams of protein. Add on some jelly for a protein-rich twist on the quintessential childhood lunch.
Protein: 10 grams
15. Greek yogurt parfait
Greek yogurt is a predictable pick for a high-protein breakfast without eggs. Yet, Sarah Keathley, MS, RD, LD, a registered dietitian with Top Nutrition Coaching, says you can increase the protein count with other ingredients. She suggests using a nonfat Greek yogurt as a base, adding high-protein granola, honey, chia seeds, blueberries and two tablespoons of the original PB2 powder (6 grams of protein) for a protein-packed parfait.
Protein: 30 grams
Related: Overnight Oats and Greek Yogurt Parfait with Berries
16. Oikos Complete with RX Bar paired with blackberries
Keathley loves this high-protein breakfast full of ready-made grocery store staples. "this is a super easy fast grab for those who don’t have time for breakfast," she says. Oikos Complete is a protein drink with 23 grams of fiber, and RX protein bars have 12 grams. Blackberries add vitamins, antioxidants and fiber. In fact, Keathley notes that the entire meal also boasts 13 grams of fiber while being relatively low in fat for a meal full of pre-packaged foods (11 grams).
Protein: 37 grams
17. Chicken sausage links platter
There's been a ton of plant-based protein picks on this list. However, meat lovers need not leave the chat. Keathley recommends making a protein-rich platter with chicken sausage links, a slice of Dave's Killer bread topped with almond butter and sprinkled cinnamon and a 5.3-ounce container of Fage Total 2% strawberry Greek yogurt.
Protein: 29 grams
18. Fairlife chocolate nutrition plan with almond butter toast
Keathley has another one for types who want their protein on the run. Fairlife's chocolate nutrition plan contains a whopping 30 grams of protein. Tack on more by spreading almond butter on Ezekiel bread. A side of berries, like blackberries, contributes to the meal's impressive 14 grams of fiber.
Protein: 30 grams
19. Cereal power bowl
Keathley recommends starting with Special K Protein cereal, which has 10 grams of protein. Then, mix in high-protein granola, PB2 powder, chia seeds, blueberries and high-protein almond milk for breakfast with more than 32 grams of protein, 13 grams of fiber and zero eggs.
Protein: 32 grams
20. Breakfast smoothie
Keathley builds a nutrient-dense breakfast drink by blending Vital Proteins Unflavored Collagen Peptide Powder (18 grams of protein), high-protein soy milk, PB2 powder and frozen banana, blackberries and spinach.
Protein: 41 grams
21. Turkey bacon breakfast burrito
Score another one for meat lovers. Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Fortune Recommends Health, notes that turkey bacon generally contains about 20 to 24 grams of protein. You can increase your protein count by choosing a whole-grain wrap.
Protein: 25 grams
Related: Easy Baked Breakfast Burritos
22. Smoked salmon on wholegrain toast
Besides racking up grams of protein, salmon is a source of satisfying, heart-healthy omega-3s, while whole-grain toasts provide fiber, Dr. Mohr says. Mohr reports that the high-protein, low-calorie breakfast contains 300 calories.
Protein: 23 grams
23. Quinoa and berry bowl
Quinoa contains around eight grams of protein and six grams of fiber, making it a fantastic one-two punch for satiety. Dr. Mohr says combining it with berries adds flavors, fiber and nutrients.
Protein: 8 grams
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Sources
Effect of Protein-Rich Breakfast on Subsequent Energy Intake and Subjective Appetite in Children and Adolescents: Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients.
Chelsea Johnson, RD, a registered dietician with Memorial Hermann
Egg, whole, raw, fresh. FoodData Central.
Lisa Moskovitz, RD, CDN, the CEO of NY Nutrition Group
Sarah Keathley MS, RD, LD, a registered dietitian with Top Nutrition Coaching
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