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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.

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7 High-Protein Breakfasts That Aren't Eggs
Get your morning protein without eggs. Photo Credit: Centaur Adobe Stock/ Niki Gruttadauria/ LIVESTRONG.COM

A lot of diets skew protein consumption toward the evening meal, leaving breakfast lacking in this essential 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.

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). And while eggs are the most likely choice, there are many other high-quality protein options that you can enjoy to keep all your daytime meals interesting.

1. Smoked Salmon Avocado Toast
Smoked salmon is a great source of protein and offers a healthy dose of omega-3 fats. Photo Credit: Olha_Afanasieva/iStock/Getty Images

1 Smoked Salmon Avocado Toast

While smoked salmon gets a lot of love on the weekends (hello, brunch!), it usually gets ignored during the week. In addition to being an excellent source of protein, smoked salmon offers a solid dose of healthy omega-3 fats that can help reduce heart disease every day (not just on Saturdays and Sundays).

Want to make it even better? Try topping sprouted-grain bread with avocado, wild salmon and a little garlic and herb seasonings. The combination of sprouted-grain bread, which racks up about four grams of protein per slice, along with the smoked salmon, puts this combination above 20 grams of protein.

Recipe and Nutritional Info: Smoked Salmon Avocado Toast

Read more: 10 Low-Carb Breakfasts That Will Fill You Up

2. Red, White and Blue Parfait
This egg-free parfait has 19 grams of protein. Photo Credit: jaroszpilewski/iStock/Getty Images

2 Red, White and Blue Parfait

This easy parfait will win over both kids and adults, whether it’s for breakfast or a midday snack. The combination offers 13 grams of protein per half-cup of cottage cheese, and another six grams can be found in the almonds, topping out at almost 20 grams of protein in total.

To keep this meal interesting throughout the year, choose seasonal berries and swap out the almonds for sunflower or pumpkin seeds.

Recipe and Nutritional Info: Red, White and Blue Parfait

Read more: 18 Paleo Snacks Under 200 Calories

3. Sunshine Smoothie
Craft smoothies carefully to guarantee you are getting the nutrition you need without overdoing the sugar and calories. Photo Credit: saschanti/iStock/Getty

3 Sunshine Smoothie

Smoothies are fast, simple breakfasts that can be loaded with nutrition and have become synonymous with eating on the go. And while these shakes can be packed with quality nutrition, it’s crucial to craft them carefully to get the nutrition you need without overdoing the sugar and calories.

This version 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.

Recipe and Nutritional Info: Sunrise Smoothie

Read more: 16 Snacks That Are OK to Eat at Night

4. Amped-Up Bircher Microbe Muesli
Muesli, like smoothies, can be nutritious but also dangerously high in sugar and calories. Photo Credit: Eising/Photodisc/Getty Images

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). Be sure you choose the right ingredients, such as Greek yogurt, dried fruit, chia seeds, hemp seeds, apples and almonds.

The beauty of this amped-up breakfast bowl of muesli is that it offers probiotics, fiber, protein, omega-3s and vitamin E.

Recipe and Nutritional Info: Amped-Up Bircher Microbe Muesli

Read more: 7 Easy Healthy Dinners Anyone Can Make

5. Quinoa Porridge
Quinoa makes a unique breakfast “cereal.” Photo Credit: nata_vkusidey/iStock/Getty Images

5 Quinoa Porridge

While everyone has come to think of quinoa as a dinner staple, it can seamlessly step in as a breakfast “cereal.” And with eight grams of complete protein per cup, it fills the morning’s nutrient void. Add some milk and almond butter and you’ve got one seriously high-protein breakfast option.

Recipe and Nutritional Info: Quinoa Porridge

Read more: 8 Easy Eco-Friendly Food Swaps You Can Make Today

6. Chocolate Nutter Butter Smoothie
The Chocolate Nutter Butter Smoothie has 17 grams of protein. Photo Credit: VeselovaElena/iStock/Getty Images

6 Chocolate Nutter Butter Smoothie

This tasty concoction has everything going for it — and not an egg in sight! It has kefir (a fermented dairy product) for a healthy and balanced gut, plus high-quality whey protein for that muscle-building power. And let’s not forget cacao, bananas, pecans and spinach for a flavorful, nutrient-dense way to start your day.

Recipe and Nutritional Info: Chocolate Nutter Butter Smoothie

Read more: Cut Calories With These “Pasta Poser” Recipes

7. Breakfast Burrito
Breakfast burritos are one of the most versatile meals, whether you eat it in the morning or at night. Photo Credit: MilanEXPO/iStock/Getty Images

7  Breakfast Burrito

Breakfast doesn’t have to be a precious affair, and this meal takes its cue from whatever leftover protein you have from the night before. Pair the protein with sweet potatoes and Greek yogurt, and wrap it all up in a sprouted-grain tortilla. The result is an on-the-go protein-heavy breakfast that will keep you satisfied until lunchtime (or beyond).

Recipe and Nutritional Info: Breakfast Burrito

Read more: 5 Tasty (and Healthy!) Jerkies and 4 to Avoid

What Do YOU Think?
What do you think?

What Do YOU Think?

Do you eat high-protein breakfasts without eggs? What are some of your favorite recipes? Let us know in the comments below!

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