POWER UP YOUR MORNINGS: 12 EGG-FREE, HIGH-PROTEIN BREAKFAST IDEAS

No cracking required.

Eggs are the Old Reliable of breakfast proteins. They’re easy to cook, are relatively inexpensive to buy, and each little oval comes with 6 grams of high-quality protein. But whether you’ve got an egg allergy, aren’t a big fan of eggs to begin with, or are just a little tired of them as your day-in, day-out source of morning protein, you might be looking for other ways to power your breakfast. We've got you!

Below, we’ve rounded up 12 ways to amp up the protein at the first meal of the day without using eggs. From tofu sammies to egg-free breakfast burritos, there’s a whole world of high-protein options that don’t have to include the ubiquitous scramble. Try any of them to start the day on a high note for protein. 

Tofu Breakfast Sandwich

If you’ve ever been fooled into thinking tofu was chicken, you know this vegetarian protein is a chameleon of flavor. It’s also easy to make tofu stand-in for eggs in a breakfast sandwich! 

At breakfast time, dress up a thick-sliced slab of extra-firm tofu with savory seasonings like salt, pepper, paprika, and onion powder. (Try this recipe for eggy tofu patties.) Once cooked, pop it between your favorite slices of bread or bagel, add fixings like sliced tomato, sprouts, or cheese, and you’ve got a handheld, egg-free breakfast that travels well. 

Beans on Toast

It’s not just for the Brits. Beans on toast is a high-protein vegetarian breakfast we’d all do well to add to our rotation. (Did we mention its amazing fiber content?) While you could crack open a can of beans and pour ‘em directly onto toasted bread, taking a little extra time in the kitchen makes this traditional English breakfast much more appealing.

Check out this step-by-step recipe that adds a spice blend plus arugula, tomatoes, and wilted spinach. 

Turkey Sausage and Veggies

Is it breakfast, lunch, or dinner? Sometimes, the best meals are those that can fit into any category. A hash of turkey sausage and roasted veggies like this recipe comes together on a single sheet pan. Make this simple sheet pan meal in the evening and save extras in the fridge in a sealed container. You’ll be eating well all week long. 

Berry Protein Shake

A shake is arguably the easiest way to add protein (and lots of fiber-packed fruits and veggies) to your morning. Pop a scoop of protein powder into the blender along with a cup of frozen berries, a handful of spinach, some nut milk or cow’s milk, and an optional hint of sweetener (think maple syrup, dates, or honey). Then get blending! 

Greek Yogurt Parfait

Don’t sleep on Greek yogurt as a source of A.M. protein—each cup is packed with 24 grams. Make the most of this tangy, non-eggy option with a pretty parfait.

In a clear glass, add a layer of granola, then a layer of fruit (think strawberries, peaches, or even watermelon), then a layer of Greek yogurt. Repeat until you’ve reached the top. Last but not least, be sure to snap a picture, ’cause it’s gonna be gorgeous.

Eggless Breakfast Burrito

Seriously, what can’t you wrap in a tortilla? Though breakfast burritos famously start with an eggy foundation, a tortilla or other wrap certainly doesn’t have to house scrambled eggs. Plenty of other protein sources, such as seasoned black beans, sausage, or smoked salmon, can hop in. Check out these vegetarian burritos that have 18 grams of protein from beans, tofu, and veggies.

Tempeh Avocado Toast

Avocado toast is a blank canvas for all sorts of toppings, including pan-fried tempeh. (If you’ve never tried it, tempeh is a versatile protein source made with fermented soybeans.) Rather than top your avo toast with the usual fried or sunny-side-up options, give tempeh a whirl with this balsamic-glazed brunch toast. It’s got marinated mushrooms and beefy tomatoes for extra flavor and texture. Eggs who?

Peanut Butter Protein Balls

You might be used to making protein balls for a quick snack, but they’re just as easy to pop and go at breakfast. And considering that peanut butter has 10 grams of protein per serving, using it to hold together balls means you’re well on your way to a high-protein morning. Try these protein balls that use peanut butter, protein powder, flaxseed, and chia seeds.

Related: The 16 Best Protein Powders for Every Health Goal, Tested and Reviewed

Blueberry Banana Walnut Smoothie Bowl

Hang onto that Greek yogurt—you’ll want to reuse it for these tasty smoothie bowls. Made in just 5 minutes, they’re the answer to busy mornings that could use a pop of egg-free protein. This recipe calls for walnuts, but feel free to follow the beat of your own drum by experimenting with almonds, pistachios, pecans, or cashews. 

Vegan Protein Pancakes

Five ingredients and a griddle are all that stand between you and high-protein pancakes. These flapjacks are vegan and free of gluten, dairy, and—you guessed it—eggs. They get their protein boost from oat flour and a scoop of vanilla protein powder. Make a big batch and freeze ’em for an easy-peasy breakfast you can microwave. 

Cottage Cheese Breakfast Bowl

All dairy has protein, but not all products from a cow are created equal nutritionally. Choose your cheese wisely, especially cottage cheese, which boasts 24 grams of protein per cup. Once you’ve snagged a tub, pour it into a bowl and top with apple, granola, and a dusting of cinnamon, as in this recipe.

Quinoa Porridge

At 8 grams per cup, quinoa is one of the highest-protein grains out there, so why not try it for breakfast? Believe it or not, turning it into a porridge gives it a consistency similar to oatmeal. This quinoa porridge soaks up flavor from almond milk and gets topped with an antioxidant-rich blueberry-vanilla compote. You can also simply sprinkle sliced almonds on top for even more protein. 

Related: The 8 Best Protein Bars of 2024, Tested and Reviewed by Dietitians

For protein at breakfast, eggs don’t have to take center stage. Think outside the oval with other protein sources, including beans, tofu, dairy products, whole grains, and even breakfast meats. You might get more protein than you would do with eggs alone and create more creative breakfasts overall.

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2024-06-26T15:01:17Z dg43tfdfdgfd