Healthy Recipes / Breakfast
By Jennifer Huddy, MS, RD
Updated
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Get inspired by these mouth-watering high-protein breakfast recipes without eggs to start your morning off right. These recipes are not only egg-free, but many are allergen and vegan-friendly.
If you have an egg allergy, follow a vegan diet, or simply dislike eggs, you may find eating enough protein with breakfast challenging. Many eggless breakfast options, like toast, cereal, and bagels, are low in protein.
Research shows that eating a high-protein breakfast can keep you full longer and help maintain muscle mass. A good rule of thumb is to aim for around 15-30 grams of protein with your breakfast meal.
There are lots of high-protein ingredients you can use instead of eggs for breakfast, including:
- Greek yogurt.
- Cottage cheese.
- Tofu.
- Beans.
- Nuts and nut butters.
- Seeds, like chia seeds and hemp seeds.
- Cow’s milk or high protein plant-based milk like soy milk.
- Protein powder.
High Protein Breakfast Ideas (Without Eggs)
You’ll find plenty of delicious, high-protein breakfast options without eggs in our comprehensive list below, including vegan, dairy-free, and gluten-free recipes.
1. Berry Layered Chia Pudding
You can prepare this beautiful and simple chia pudding in advance for a quick, on-the-go breakfast option the following day. Two tablespoons of chia seeds have around 4.5 grams of protein; the rest of the protein will come from milk and toppings.
Be sure to use milk that contains protein, like cow’s milk, soy milk, or pea protein milk. Adding toasted nuts or a protein granola on top can boost the protein even more.
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2. Tofu Scramble
With a whopping 24 grams of protein per serving, this tofu scramble will keep you satisfied all morning. Crumbled tofu mimics the soft texture of scrambled eggs, while nutritional yeast and turmeric add flavor and a nice yellow color. For a balanced meal, add sauteed veggies and serve with whole-grain toast.
3. Homemade Protein Bars
These chewy, nutty protein granola bars are the perfect breakfast for busy mornings. High-protein ingredients like nuts, seeds, Greek yogurt, and protein powder give these bars 19 grams of protein each.
Use vegan yogurt and choose gluten-free oats to make these bars dairy-free, gluten-free, and vegan.
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4. Fluffy Vegan Protein Pancakes
These simple vegan pancakes include protein powder, providing 16 grams of protein for two pancakes.
Boost the protein even more by swapping the water for high-protein plant milk and topping the pancakes with nut butter. You can also buy a high-protein pancake mix to simplify this breakfast further.
5. No-Egg Breakfast Burrito
These breakfast burritos are loaded with protein and flavor, from the scrambled chickpeas to the seitan “bacon.”
Roasted vegetables and fresh avocado boost the nutrition of this breakfast, making it an all-around power pack. These burritos are also dairy-free and vegan.
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6. Overnight Oats with Rhubarb Compote
This unique overnight oats recipe makes the perfect work-week breakfast to prepare in advance. Be sure to use plant-based milk and yogurt products that contain protein, as many (like almond milk) do not.
The walnuts and almonds provide additional protein, and you can also add protein powder if desired.
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7. Best Green Smoothie Bowl
While smoothie bowls don’t typically have much protein, some simple swaps can turn them into a high-protein breakfast. This beautiful fresh green smoothie bowl contains almond butter for protein.
Choose protein-rich plant milk and top your smoothie with chia seeds and toasted nuts to round out this dish. You can also blend in unflavored protein powder for an added boost.
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8. Peanut Butter Toast
This recipe is a twist on classic peanut butter toast and is topped with warm brown sugar bananas, dates, and chopped apples. It contains 16 grams of protein per serving, which can be increased by choosing a high-protein whole-grain bread.
9. Raspberry, Walnut, and Honey Rosewater Yogurt Parfaits
These beautiful, delicate yogurt parfaits are simple yet flavorful. The protein comes from Greek yogurt and walnuts, for a grand total of 20 grams of protein.
You can easily prepare these in advance for a quick morning option. Consider topping with protein granola for an extra boost.
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10. Easy Vegan Breakfast Tacos
An excellent weekend breakfast or brunch option, these vegan breakfast tacos are sure to impress. They’re loaded with a seasoned tofu scramble and simmered black beans for over 18 grams of protein for two tacos. This recipe is also gluten and dairy-free.
11. Cottage Cheese Toast
Cottage cheese toast is a simple but delicious high-protein breakfast. Start by spreading cottage cheese on toasted bread and top with sweet or savory ingredients, like cucumber, dill, and sea salt, or berry jam and hemp seeds.
Just ½ cup of cottage cheese on two pieces of whole-grain toast has 24 grams of protein!
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12. Spiced Muesli with Raisins and Cashews
This cozy spiced muesli is a perfect balanced breakfast you can make the night before. While it contains some protein from the cashews, you can boost it by using plant-based milk with protein and adding ingredients like chia seeds or Greek yogurt.
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13. Strawberry Date Silk Smoothie
With only three ingredients, this pink breakfast smoothie has around 11 grams of protein. Add protein powder or almond butter to meet your breakfast protein needs with this quick, on-the-go option.
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14. Spiced Pumpkin Granola with Cashews and Cranberries
Pumpkin granola isn’t just for fall. Hemp seeds and cashews pack the protein in this flavorful spiced granola. Pair it with milk or Greek yogurt to round out the meal and meet your protein goal. This granola would also be a great addition to top a smoothie bowl.
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15. Peanut Butter Banana Baked Oatmeal
Baked oatmeal is a nutritious and easy way to have a warm, satisfying breakfast for the week ready to go. Swap the almond milk for an option that contains protein, like cow’s milk or soy milk. Drizzle peanut butter and sprinkle chopped peanuts on top for a protein boost.
16. High Protein Vegan Avocado Toast
With 16 grams of protein in two slices, this eggless avocado toast is the perfect filling breakfast. Since avocados aren’t high in protein, this recipe includes mashed and seasoned chickpeas to balance out the dish and provide the bulk of the protein. This meal is dairy-free and can be made gluten-free by swapping the bread choice.
17. Granola Crunch Apple-Peanut Butter Wrap
This simple breakfast recipe is made by wrapping up a whole-grain tortilla or flatbread with peanut butter, apple matchsticks, raisins, and granola for a quick, on-the-go option. One wrap has around 15 grams of protein, which could be increased by using protein granola.
18. Vegan Banana Protein Muffins
These muffins are so delicious you won’t even notice they’re vegan, gluten-free, and dairy-free. This allergen-friendly muffin recipe is also high in protein, with 10 grams per muffin. Boost the protein by baking in chopped walnuts or drizzling almond butter on top.
19. Steel-Cut Oats with Coconut and Pomegranate
Do you love a morning bowl of oatmeal but wonder how to add protein? Simply cook your oatmeal with milk instead of water (be sure to choose milk that has protein if going plant-based), top with a scoop of Greek yogurt, and add toasted walnuts. Rolled oats have a similar protein content to steel-cut, so choose whichever you prefer.
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19 High Protein Breakfasts Without Eggs
Get inspired by these mouth-watering high-protein breakfast recipes without eggs to start your morning off right. These recipes are not only egg-free, but many are allergen and vegan-friendly.
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