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7 High-Protein Breakfasts That Aren't Eggs

author image Christopher Mohr, PhD, RD
Christopher R. Mohr, PhD, RD is a nutrition consultant, writer and speaks all around the world on the topic of nutrition, health and performance. He has a PhD in exercise physiology and is a registered dietitian.
7 High-Protein Breakfasts That Aren't Eggs
Get your morning protein without eggs. Photo Credit: Centaur Adobe Stock/ Niki Gruttadauria/ LIVESTRONG.COM

Most diets skew protein consumption towards the evening meal, leaving breakfast lacking in this important muscle-building, satiating nutrient. This unbalanced intake doesn’t quite give the hardworking muscles all they need, nor does it perform the job of helping curb appetite throughout the day.

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Furthermore, our bodies have a limited capacity to store excess dietary protein from a single meal. In other words, your steak dinner isn’t going to help with building muscle the next morning. The solution? Amp up protein in the morning (and throughout the day). So what do you choose? Eggs are the most likely choice, and while they’re a superior choice, there are many other high-quality protein options that you can enjoy in the morning to keep it interesting.

1. Smoked Salmon Avocado Toast

Smoked salmon doesn’t get enough love. In addition to being a great source of protein, smoked salmon offers a solid dose of healthy omega-3 fats. Want to make it even better? For this breakfast, enjoy sprouted-grain bread, avocado and wild salmon topped with garlic and herb seasonings. The combination of sprouted-grain bread, with about four grams of protein per slice, along with the smoked salmon, puts this combination above 20 grams of protein. And it’s certainly not lacking in flavor! NUTRITION INFO: 24 grams of protein, 7 grams of carbohydrates, 21 grams of fat

Full Recipe: Smoked Salmon Avocado Toast

This egg-free parfait has 19 grams of protein.
This egg-free parfait has 19 grams of protein. Photo Credit: ehaurylik/ Adobe Stock

2. Red, White and Blue Parfait

This easy parfait (for kids and adults alike) pairs cottage cheese with berries and almonds. This breakfast offers 13 grams of protein per half-cup of cottage cheese and another six grams in the almonds, topping out at almost 20 grams of protein in total. NUTRITION INFO: 19 grams of protein, 29 grams of carbohydrates, 10 grams of fat

Full Recipe: Red, White and Blue Parfait

3. Sunshine Smoothie

Smoothies are fast, simple breakfasts that can be loaded with nutrition and eaten on the go. But while smoothies can be loaded with quality nutrition, it’s important to craft them carefully so you’re getting the nutrition you need without overdoing the sugar and calories. This one is a perfect start to the day; it offers high-quality protein, kefir for a healthy gut and nuts for some healthy fats as well. NUTRITION INFO: 36 grams of protein, 51 grams of carbohydrates, 13 grams of fat

Full Recipe: Sunrise Smoothie

4. Amped-Up Bircher Microbe Muesli

Muesli, like smoothies, can be done the right way (good-for-you ingredients) and the wrong way (loads of sugar). Choosing the healthier ingredients, such as Greek yogurt, dried fruit, chia seeds, hemp seeds, apples and almonds, make this an amped-up muesli offering probiotics, fiber, protein, omega-3s and vitamin E. NUTRITION INFO: 31 grams of protein, 54 grams of carbohydrates, 13 grams of fat

Full Recipe: Amped-Up Bircher Microbe Muesli

5. Quinoa Porridge

Normally served for dinner, quinoa makes a unique breakfast “cereal” as well. And with eight grams of complete protein per cup, it fills the morning nutrient void too. Add in milk and almond butter and you’ve got one seriously high-protein breakfast option. NUTRITION INFO: 17 grams of protein, 63 grams of carbohydrates, 17 grams of fat

Full Recipe: Quinoa Porridge

The Chocolate Nutter Butter Smoothie has 17 grams of protein.
The Chocolate Nutter Butter Smoothie has 17 grams of protein. Photo Credit: capacitorphoto/Adobe Stock

6. Chocolate Nutter Butter Smoothie

This tasty concoction not only offers kefir (a fermented dairy product) for a healthy gut, but it also combines high-quality whey protein, cacao, bananas, pecans and spinach for a flavorful, nutrient-dense way to start your day. NUTRITION INFO: 37 grams of protein, 50 grams of carbohydrates, 12 grams of fat

Full Recipe: Chocolate Nutter Butter Smoothie

7. Breakfast Burrito

This is a perfect breakfast for using up leftover meat from the night before. Pairing with sweet potato, Greek yogurt and sprouted-grain tortillas makes it a healthy and delicious breakfast too. NUTRITION INFO: 35 grams of protein, 53 grams of carbohydrates, 15 grams of fat

Full Recipe: Breakfast Burrito

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