12 High-Protein Breakfast Ideas Without Eggs

Everyone knows eggs have lots of protein for breakfast. But what about other, non-egg, high-protein breakfast ideas? It’s very possible to have a nourishing, high-protein breakfast — no eggs required. Here are 12 easy, flavorful, high-protein breakfast options without eggs. (Plus: How much protein you should be getting for optimal health.)

How Much Protein Do I Need Daily? (And Why You Need Protein at Breakfast)

Let’s start with the basics: It is important to eat a breakfast with protein. A protein-packed breakfast helps power your body for the day, keeps you fuller longer, and is critical to all kinds of bodily repair and processes. Protein at breakfast can also help in weight loss.

“Eating a combination of protein, fat and healthy carbohydrates at each meal (including at breakfast) will help keep you full, feel satiated and keep your blood sugar stable,” says Elizabeth Ceccarelli, a registered dietitian in the Philadelphia area. “”Aim for 30 grams of protein at breakfast.”

By comparison, she adds, “Eating only carbs at breakfast — cereal, white pancakes, bagels — will spike your blood sugar and you’ll be left feeling hungry soon after, most likely craving more simple carbs.”

How much protein do you need?

The Recommended Daily Allowance (R.D.A.) of protein is a minimum of .8 grams of protein per kilogram of body weight.

But note: This is only a rough guideline. An athlete, older person, or someone working to build muscle could easily require more protein than this minimum. My doctor recommends that I get 80 to 100 grams per day, or between 30 and 40 grams per meal. A very overweight person may require less protein. Speak with your doctor or medical health professional for a more tailored protein goal.

1. Calculate your weight in pounds to kilograms here. (For reference, 1 pound = .45 kilograms.) Then,
2. Multiply that number by .8 for your minimum grams of protein per day. Under this calculation, for example, a 150 lb. woman = 68 kg. Multiplied by .8, she needs a minimum of 54 grams of protein per day.

How much protein is in common breakfast foods?

Protein at breakfast keeps you fueled up and full. But how much protein is in different breakfast foods? To be sure, eggs provide a great source of protein. But you do not need eggs for a high-protein breakfast.

Dietitian Elizabeth Ceccarelli suggests each of the following breakfasts, which total the recommended 30 grams of protein, or thereabouts:

• 1/2 C Greek yogurt with berries,  1/4 cup walnuts, 1 tbsp. pumpkin seeds and 2 slices of turkey bacon
• 1/2 cup cottage cheese with 2 slices smoked salmon, whole grain toast, and 1/2 avocado
• 1 slice of whole grain toast with 1 tbsp peanut butter, a small fruit smoothie made with 1/2 cup greek yogurt, 1 tbsp. whey protein powder, 1/2 banana, and some berries

Here’s a cheat sheet of approximate protein values for common breakfast foods, sourced from the USDA food database and Johns Hopkins Medicine’s useful PDF chart:

• 21 grams = 3 ounces cooked salmon
• 12 grams = 1 tablespoon protein powder (amount vary by brand)
• 14 grams = 1/2 cup cottage cheese
• 14 grams = one 2 ounce pork or turkey sausage patty
• 12 grams = 1/2 cup Greek yogurt
• 9 grams = 1/2 cup silken tofu
• 8 grams = 1/2 cup cooked black beans
• 8 grams = 8 oz milk
• 7 grams = 2 tablespoons peanut butter
• 7 grams = 2 tablespoons almond butter
• 7 grams = 1 oz. hard cheese (such as cheddar)
• 6 grams = one egg
• 5 grams = 1/2 cup raw rolled oatmeal
• 3.5 grams = one egg white
• 4 to 6 grams = 1/4 cup nuts
• 3 grams = 1/2 cup cooked plain spinach
• 3 grams = one slice multigrain toast
• 2 grams = 1 tablespoon chia seeds
• 1 gram = 1 cup berries
•  1 gram = 1/2 avocado

How to Make a High-Protein Breakfast Without Eggs: 12 Ideas + Recipes

With breakfast protein goals in mind, here are high-protein breakfast recipes and ideas for how to get high protein for breakfast, not eggs. Plus, don’t forget about supplementing with a scoop of protein powder into a smoothie, bowls of yogurt or oatmeal, or even your coffee.

1. Almond Butter Energy Bites

These are the ultimate grab-and-go breakfast food, made with nourishing nut butter, seeds, and even a little dark chocolate. Stir, scoop, chill, eat.

2. Multigrain Oatmeal

English porridge is one of the world’s great simple, cozy meals. This recipe adds extra fiber, protein, and flavor thanks to milk; a mix of whole grains like oats, quinoa, and millet; and filling toppings like nuts and seeds.

3. Nut Butter Toast With Fixings

Multigrain toast has about 3 grams of protein per slice. Add two tablespoons of peanut butter or nut butter of choice, then add extra seeds for an easy, plant-based high-protein breakfast with great texture from crisp toast and smooth PB.

4. Cottage Cheese With Fruit and Seeds

Cottage cheese is a protein powerhouse and naturally gluten free. Serve simply with berries and a favorite seed cracker for a nourishing high-protein breakfast idea without eggs. This one of the best high-protein breakfast ideas without eggs.

5. Tofu Scramble

Squint and you can almost believe it’s scrambled eggs. Silken tofu is a little bit magical, taking on the flavor of how it’s cooked. Great paired with other flavors, I love a mixed vegetable tofu scramble, made just like I’d do with eggs.

6. Gallo Pinto (Costa Rican Rice + Beans)

This traditional recipe, served at breakfast (and lunch and dinner) in Costa Rica, comes straight from one of the world’s great Blue Zones, known for health and longevity. Black beans combine with rice and basic seasoning for a well-rounded, filling, high-fiber, high-protein breakfast idea without eggs.

7. Homemade Breakfast Sausage

Make these in advance and get a serious protein bump at breakfast. Serve this as a breakfast sandwich with avocado, sprouts, and sliced tomato, or however you like.

8. Fancy Avocado Toast

Even without the egg, avocado toast is a satisfying, protein-packed breakfast when paired with multigrain toast, microgreens, and a little cheese on top. This is also easily vegan.

9. Overnight Oats With Yogurt

Based on traditional Bircher muesli, these high-protein overnight oats are eminently satisfying, packed with nutrients, and make a well-rounded breakfast you can make ahead. With cinnamon and lots of optional add-ins like nuts, coconut, and fruit.

10. Ricotta Toast With Prosciutto and Figs

Just a little bit classy, and a lot delicious, ricotta also serves up a nice amount of calcium. Drizzle with honey for a little extra sweetness.

11. Salmon and Greens

Salmon and fish are traditional breakfast foods in some Asian cultures, such as in Japan. This highly nutritious fish not only has tons of protein, it also has important Omega-3s.

12. Smoked Salmon Sandwiches

These open-faced smoked salmon sandwiches serve up lots of protein, thanks to both cream cheese and the salmon. These taste fantastic, look great, and area ready in minutes.

High protein breakfast foods with no eggs? No problem.

Protein is vital to our nutrition, and a protein-rich breakfast is an important place to start. Whether you’re cutting back on eggs for cost or health reasons, getting a high protein breakfast without eggs is easy and tasty. Here’s one recipe to get you going.