20 High-Protein Breakfast Ideas (That Aren't Eggs)

10 High-Protein Breakfast Ideas (That Aren't Eggs)
Photo: OatmealStories/Getty Images

Power up your morning with these delicious high-protein breakfast recipes that pack up to 30 grams per dish.

01 of 21

20 High-Protein Breakfast Ideas (That Aren't Eggs)

10 High-Protein Breakfast Ideas (That Aren't Eggs)
OatmealStories/Getty Images

If you want to stay satisfied all morning long—without the dreaded 10:30 a.m. hunger pangs—you need to make protein a big part of your meal. (P.S. Here's how much protein you should be eating every day.)

Instead of whipping up your usual scrambled eggs or throwing a dash of protein powder into your smoothie, look to some other delicious foods that can easily add to your breakfast protein count. We rounded up 20 high-protein breakfast ideas that don't have anything to do with eggs. No, seriously: Each good morning recipes contains 13 to 30 grams of protein per serving.

02 of 21

Apple-Cinnamon Breakfast Barley

Apple-Cinnamon Breakfast Barley

If you aren't on the carb-loving train yet, this super grain will convince you to hop aboard. Just 1/4 cup of dry barley packs 6g of protein and 8g of fiber, making it a hearty and filling option for your high-protein breakfast base.

03 of 21

Whole-Grain Fruit and Yogurt Parfait

Whole-Grain Fruit and Yogurt Parfait

If barley didn't blow your taste buds, farro—another super grain that's like the love child of oatmeal and brown rice—definitely will. This farro and Greek yogurt parfait is easy to meal prep ahead of time for a grab-and-go high-protein breakfast that hits all your a.m. nutrient needs. (

04 of 21

Peach-Halva Smoothie

Peach-Halva Smoothie

Instead of your usual banana and berries smoothie, swap out the latter ingredient for peaches. Then add tahini—a spread made from ground sesame seeds—and some soy milk for a 15g protein smoothie that's perfect for starting your day.

05 of 21

Overnight Cookie Dough Oats

Overnight Cookie Dough Oats

Non-morning people, here's a high-protein breakfast idea you'll love. These overnight oats are prepped the night before (meaning less effort required in the a.m.) and taste like a dessert. Plus, with 13g of protein, this breakfast will have you ready to tackle the day. (Obsessed? Try these other 20 overnight oats recipes.)

06 of 21

Baked Blueberry French Toast

Baked Blueberry French Toast

Wondering what makes this baked French toast recipe a high-protein breakfast? Muscle-building cottage cheese. Make a big batch on Sunday for easier mornings all week, or share your masterpiece with friends for a DIY healthy brunch. (For best results, serve with one of these healthy, creative mimosa recipes.)

07 of 21

Whipped Banana Cream Cheesecake Shake

Whipped Banana Cream Cheesecake Shake

This high-protein breakfast cheesecake shake uses cottage cheese for a serious protein boost, plus bananas, graham cracker, and vanilla to up the delicious factor. (Also try: Healthy Breakfast Cookies)

08 of 21

Almond Breakfast Porridge

Almond Breakfast Porridge

Ground almonds (one of the healthiest nuts out there) make a hearty base for this high-protein breakfast porridge. The combination of nuts and coconut cream make this dish high in healthy fats, and the warm spices make it the breakfast version of a cozy cup of chai.

09 of 21

Pinto Bean Tofu Breakfast Rancheros

Pinto Bean Tofu Breakfast Rancheros

Eggs aren't the only savory option for those in need of high-protein breakfast ideas. These pinto bean tofu breakfast rancheros pack 18g of protein and are totally vegan, proving that you don't need animal products to hit your daily quota of the muscle-loving macro.

10 of 21

Oatmeal Griddle Cakes with Whipped Ricotta Topping

Oatmeal Griddle Cakes with Whipped Ricotta Topping

Take your oatmeal out of the bowl with these healthy oatmeal griddle cakes. They're filled with Greek yogurt and almonds, and topped with a high-protein ricotta spread. For only 350 calories, you'll get 17g of protein and a breakfast worthy of Sunday brunch.

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Chocolate Nut Butter Spinach Smoothie

Chocolate Nut Butter Spinach Smoothie

This simple, five-ingredient smoothie is like sipping a high-protein breakfast-appropriate twist on chocolate cake—with a sneaky serving of greens inside. (If you're really a chocoholic, you'll drool over these other chocolate smoothie recipes too.)

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Vanilla Mango Breakfast Smoothie Bowl

Vanilla Mango Breakfast Smoothie Bowl
Karen Lushious of Lushious Eats

This tropical-tasting smoothie bowl gets its protein from vanilla protein powder, but you could also swap it for Greek yogurt, tofu, or cottage cheese. Blend it just like a smoothie, then pour in a bowl and top with chia, hemp, and sunflower seeds—or anything you'd like!

13 of 21

"Chorizo" Breakfast Tacos

The VB6 Cookbook by Mark Bittman

This faux chorizo breakfast taco recipe uses either tofu or tempeh (your choice!) for an egg- and meat-free take on a high-protein breakfast. Top with beans for even more protein and fiber, and stick with veggies to keep it lower in calories.

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Honey-Lemon Ricotta Toast with Figs and Pistachios

Honey-Lemon Ricotta Breakfast Toast with Figs and Pistachios
Ambitious Kitchen

Avocado toast might get all the Instagram love, but ricotta is the toast MVP when it comes to getting enough protein. And no need to worry if you're dairy-averse; studies show the protein in ricotta might be easier to digest than others.

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Cinnamon Quinoa Breakfast Bowl


This simple quinoa breakfast bowl recipe serves up 6g of protein from the quinoa alone, but you can personalize it if you want to amp it up. Top with nuts, seeds, and other healthy toppings to score a few extra grams, or swap for dairy or soy milk for even more.

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Chickpea Flour Vegan Omelet

Vegan Richa

Nope, those aren't eggs! This magic, vegan version of an omelet is made with chickpea flour, flaxseed or chia seed meal, spices, baking soda, and plain non-dairy yogurt, which makes it a great high-protein egg alternative if you don't want to eat more soy.

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Blueberry Almond Breakfast Quinoa Smoothie Bowl


Don't save quinoa for lunches and dinners. The hearty, whole grain makes a great swap for cereal or oatmeal for a high-protein breakfast. This simple smoothie bowl recipe with the quinoa topping packs 8.5g of protein—but you can also add a bit of protein powder or a more protein-rich milk if you want even more fullness factor.

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Sweet Potato Hash High-Protein Breakfast Bowl

Fit Foodie Finds

This hearty, savory bowl works for breakfast—and every other meal too. The combo of sweet potatoes, veggies, and sliced chicken sausage make it both filling and nutritious, packing healthy protein, fats, carbs, and micronutrients.

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Veggie Tofu Scramble

Connoisseurus Veg

ICYDK, tofu is one of the most versatile foods out there—and it makes for a perfect high-protein, vegan breakfast option. Heat up some veggies, then scramble it in a pan just like eggs. (Pro tip: Add turmeric to give it a egg-like color and for bonus health benefits.)

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Air Fryer Cajun Breakfast Sausage

Cotter Crunch

Break out your air fryer in the early hours (or meal-prep with it ahead of time) to make these indulgent Cajun breakfast sausage bites. Serve with a whole grain (such as oatmeal) and veggies for a well-rounded meal. (

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Almond Flour Pancakes


These healthy pancakes pack more protein than your usual mix because they're made with almond flour. This recipe has 6g of protein as-is; add a dollop of Greek yogurt or ricotta on top to get a few more grams and skip the sugary syrup.

Updated by
Toby Amidor, R.D.
Toby Amidor, M.S., R.D., C.D.N., F.A.N.D. is a cookbook author, spokesperson, speaker, and recipe developer with more than 20 years of experience. Her work has appeared in FoodNetwork.com, EatingWell.com, Today's Dietitian Magazine, and more. She has appeared on TV shows including The Dr. Oz Show, San Antonio Live, and more.
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