12 high-protein breakfasts that aren’t eggs

12 high-protein breakfasts that aren't eggs

12 high-protein breakfasts that aren’t eggs

When you need a high-protein breakfast but you’re sick and tired of eggs, reach for any of these yummy, convenient recipes.

You know you need protein in the morning to feed your hardworking muscles and to help keep blood sugar levels stable throughout the day. While eggs are a popular choice — for good reason — eating eggs every day for every morning meal can get tired, fast.

Fortunately, it doesn’t have to be all eggs all the time. There are plenty of other high-quality protein options to revive your a.m. meals into ones you’ll wan to wake up for.

To get the scoop on amping up that morning protein, we tapped two registered dietitians to share protein-rich breakfast recipes that aren’t made with eggs. Keep reading to learn more.

1. Breakfast Quinoa Oatmeal

Quinoa and other whole grains can help reduce the risk of some chronic diseases, per the USDA. “Quinoa has more protein than oatmeal and can even be pre-cooked and frozen in advance, so you can make this recipe with minimal time and prep,” Harlow says.

If you decide to go the apple route for toppings (there are so many options!) you’ll get an extra crunchy sweetness, plus a boost of fiber.

‌2. Tofu Scramble and Tempeh Bacon Breakfast Bowl

You need not be a vegan to enjoy this super savory, protein-filled breakfast bowl. Antioxidant-rich turmeric (and some optional nutritional yeast) give the tofu its rich golden color while the maple-tamari tempeh delivers a good dose of iron and protein, per the USDA. Adding veggies like onions and kale can give this dish some added nutrients,Harlow says.

‌3. Peach Parfait

Depending on the type you buy, Greek yogurt can be a wonderful source of protein. When shopping for groceries, read labels and look for Greek yogurt without any added sugars — you can sweeten your morning mixture yourself with delicious fruit.

This peach parfait looks exquisite as is, but don’t be afraid to veer outside of peaches depending on the season; berries (frozen or fresh) can be a great addition to your mornings, adding extra fiber to keep you full until lunchtime.

‌4. Blueberry Chia Smoothie


“Kefir is an excellent way to get in your daily dose of probiotics to keep your gut healthy,” Elise Harlow, RDN of The Flourished Table says. “Kefir actually has more probiotics than yogurt.”

‌5. High Protein Chocolate Banana Overnight Oats

No cooking, 22 grams of protein and a nutritionist-approved dessert-for-breakfast flavor? This recipe pretty much has it all.The unsung hero of this chocolatey morning meal is cottage cheese, which contributes to its high protein count and creamy texture. Just mix all of the ingredients up in a jar and refrigerate over night. Come morning, your delicious fuel will be ready for you.

‌6. 5-Minute Glowing Green Smoothie

Getting enough veggies in the day can be hard enough, so adding them to a smoothie is a great way to reach that daily goal. “Spinach is a great one to add to smoothies because it blends well and does not change the flavor very much, if at all,” Harlow says.

‌7. Protein Chia Pudding

This gorgeous breakfast pudding packs in a whopping 19 grams of protein, thanks to the yogurt and protein powder. Beyond their fun texture, the chia seeds provide a great source of healthy omega-3 fats that can help reduce your risk of heart disease, per the American Heart Association.

Those omega-3 fatty acids can also help to fight inflammation, Harlow says.

‌8. Apple Cinnamon Protein Pancakes


These apple cinnamon pancakes clock in at 14.1 grams of protein per serving, so they’re sure to keep mid-day snacking at bay. “Oats are an excellent source of soluble fiber, which is the kind that helps lower cholesterol. Grinding them into flour results in a fluffier pancake,” Nicole Rodriguez, RD says.

‌9. Scrambled Tofu Breakfast Burrito


Waking up to a hefty serving of vegetables not only sets the tone for the rest of the day, but it’s sure to keep you full for hours. You might consider adding more protein by incorporating a lean protein like chicken, turkey or even tofu, Rodriguez says. (And, if you’re tempted, there’s no shame in adding an egg into the mix.)

‌10. Avocado Toast With Cottage Cheese and Tomatoes

When it comes to cottage cheese, Rodriguez suggests looking for a no-salt-added variety, so you can have more flexibility with toppings. “Avocado is a smart pairing for satiety, but also aids absorption of the lycopene, a potent antioxidant found in tomatoes,” she says.

‌11. Strawberry Kiwi Smoothie

To make this smoothie even more filling, add a scoop of protein powder or a heart-healthy fat like peanut butter or avocado, Rodriguez suggests. “Depending on your needs, you might also consider increasing complex carbs by adding 1/2 cup of old fashioned oats.”

‌12. Protein Granola Breakfast Bowl

Granola can be loaded with calories, so consider limiting this bowl topping to 1/4 cup, Rodriguez suggests. “And because there’s no nutritional difference between organic and other yogurts, choose yours based on taste preference.”

For full references please use source link below.

By Kate Bratskeir

Kate Bratskeir is the author of “A Pocket Guide to Sustainable Food Shopping: How to Navigate the Grocery Store, Read Labels, and Help Save the Planet.” A journalist based in New York, she covers food, health and the environment. Her work has been published in New York Magazine, HuffPost, Travel & Leisure, Health and more.

(Source: livestrong.com; October 20, 2023; https://tinyurl.com/2yy8jh3p)