7 High-Protein Breakfasts That Aren't Eggs

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Egg-free high-protein breakfast ideas.

Many popular diets incorporate plenty of protein during lunch and dinner, leaving breakfast lacking in this muscle-building, satiating nutrient. This unbalanced intake won't feed hardworking muscles, nor will it perform the job of helping curb those late-morning hunger pangs.

Plus, 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 that morning protein. While eggs are the most likely choice, many other high-quality protein options can turn your a.m. meal into a tempting treat.

Credit: Centaur Adobe Stock/ Niki Gruttadauria/ LIVESTRONG.COM

Many popular diets incorporate plenty of protein during lunch and dinner, leaving breakfast lacking in this muscle-building, satiating nutrient. This unbalanced intake won't feed hardworking muscles, nor will it perform the job of helping curb those late-morning hunger pangs.

Plus, 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 that morning protein. While eggs are the most likely choice, many other high-quality protein options can turn your a.m. meal into a tempting treat.

1. Smoked Salmon Avocado Toast

Smoked Salmon Avocado Toast high protein breakfast

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), per the American Heart Association.

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 4 to 5 grams of protein per slice, along with the smoked salmon, puts this combination above 20 grams of protein.

Get the Smoked Salmon Avocado Toast recipe and nutrition info here.

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

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), per the American Heart Association.

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 4 to 5 grams of protein per slice, along with the smoked salmon, puts this combination above 20 grams of protein.

Get the Smoked Salmon Avocado Toast recipe and nutrition info here.

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

2. Red, White and Blue Parfait

High-protein Breakfast 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 6 grams can be found in the almonds, resulting in 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.

Get the Red, White and Blue Parfait recipe and nutritional info here.

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 6 grams can be found in the almonds, resulting in 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.

Get the Red, White and Blue Parfait recipe and nutritional info here.

3. Sunshine Smoothie

Sunrise Smoothie high protein breakfast

Smoothies are fast, simple breakfasts that can be loaded with nutrition. And while these popular shakes can be packed with quality nutrition, it's crucial to craft them carefully to get the nutrients without loading up on sugar and calories.

This version is a perfect start to the day; it offers high-quality protein, probiotic-rich kefir (a fermented dairy product) for a healthy gut and nuts for good-for-you fats as well.

Get the Sunrise Smoothie recipe and nutritional info here.

Smoothies are fast, simple breakfasts that can be loaded with nutrition. And while these popular shakes can be packed with quality nutrition, it's crucial to craft them carefully to get the nutrients without loading up on sugar and calories.

This version is a perfect start to the day; it offers high-quality protein, probiotic-rich kefir (a fermented dairy product) for a healthy gut and nuts for good-for-you fats as well.

Get the Sunrise Smoothie recipe and nutritional info here.

4. Amped-Up Bircher Microbe Muesli

Bircher Microbe Muesli high protein breakfast

Muesli, like smoothies, can be done the right way with good-for-you ingredients and the wrong way with loads of sugar. Be sure you choose wholesome 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.

Get the Amped-Up Bircher Microbe Museli recipe and nutritional info here.

Read more: The Best High-Protein, Muscle-Building Recipes for 6 Types of Diets

Muesli, like smoothies, can be done the right way with good-for-you ingredients and the wrong way with loads of sugar. Be sure you choose wholesome 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.

Get the Amped-Up Bircher Microbe Museli recipe and nutritional info here.

Read more: The Best High-Protein, Muscle-Building Recipes for 6 Types of Diets

5. Quinoa Porridge

Quinoa Porridge high protein breakfast

While everyone has come to think of quinoa as a dinner staple, it can seamlessly step in as a breakfast "cereal." Quinoa and whole grains can help reduce the risk of some chronic diseases, per the USDA. And with 8 grams of complete protein per cup, it can fill that morning nutrient void. Add milk and almond butter and you've got one seriously high-protein breakfast option.

Get the Quinoa Porridge recipe and nutritional info here.

While everyone has come to think of quinoa as a dinner staple, it can seamlessly step in as a breakfast "cereal." Quinoa and whole grains can help reduce the risk of some chronic diseases, per the USDA. And with 8 grams of complete protein per cup, it can fill that morning nutrient void. Add milk and almond butter and you've got one seriously high-protein breakfast option.

Get the Quinoa Porridge recipe and nutritional info here.

6. Chocolate Nutter Butter Smoothie

Chocolate smoothie egg-free high protein breakfast

This tasty concoction has everything going for it — and not an egg in sight. It has kefir 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. Gather all of your ingredients and you've got a nutritious breakfast in minutes.

Get the Chocolate Nutter Butter Smooth recipe and nutritional info here.

This tasty concoction has everything going for it — and not an egg in sight. It has kefir 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. Gather all of your ingredients and you've got a nutritious breakfast in minutes.

Get the Chocolate Nutter Butter Smooth recipe and nutritional info here.

7. Breakfast Burrito

Breakfast Burrito high protein breakfast

Breakfast doesn't have to require major time and effort, 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).

Get the Breakfast Burrito recipe and nutritional info here.

Read more: High-Protein, Low-Carb Breakfasts Worth Waking up To

Breakfast doesn't have to require major time and effort, 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).

Get the Breakfast Burrito recipe and nutritional info here.

Read more: High-Protein, Low-Carb Breakfasts Worth Waking up To

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Credit: Centaur Adobe Stock/ Niki Gruttadauria/ LIVESTRONG.COM
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