Try any of these high protein breakfast recipes without eggs for a filling and satisfying first meal of the day!
Most high protein breakfast recipes feature eggs– whether scrambled, boiled, fried, or even whipped into a high protein oatmeal! But, if you have an egg allergy, don’t feel like running to the store, or happen to not enjoy eggs, you might be looking for a satisfying, filling, and high protein breakfast recipe without eggs.
Most egg-free breakfast options like toast, bagels, pastries, and cereal are high in carbs and relatively low in protein (unless you're eating from my list of high-protein breakfast cereals!). This list of recipes has everything from oatmeal, smoothies, savory breakfasts, and other sweet morning meals that are loaded with protein without relying on eggs.
Jump to:
Why a high protein breakfast is important
Breaking your overnight fast with a high protein breakfast is important for several reasons, all equally important in my dietitian's eyes!
- Eating 20-30 grams of protein at breakfast will make it easier to meet your total protein needs for the day, aiding in muscle building and recovery, hormone production, and all the other body processes that rely on you eating enough protein.
- You’ll feel fuller for longer after eating a high protein breakfast. This will help you stay focused and energized throughout your morning instead of heading back to the kitchen or thinking about your next meal an hour or two into your day.
- Eating high protein meals helps activate the hormones that help you feel full from the food you eat. If you struggle with overeating, eating more protein could help reduce the urge to keep eating when you’re body has gotten enough energy.
High protein breakfast ideas without eggs
There are 35 high protein recipes below for you to choose from, but if you’re looking for just a simple idea of items to include in your breakfast, here’s a list of common foods you could include in your breakfast and how much protein you can expect from them (all obtained from MyFoodData, which sources nutrition information from the USDA Food Data Central). You can also add a big protein boost to any breakfast with a cup of protein coffee alongside your meal!
| Food | Protein (grams) | Serving Size |
| Greek Yogurt | 20 g | 7 ounces |
| Tofu | 17 g | 1 cup |
| Beans | 15-30 g | 1 cup |
| Cottage Cheese | 15 g | 1 cup |
| Breakfast sausage | 12 g | 2 ounces |
| Bagel | 10 g | 1 bagel |
| Milk | 8 g | 1 cup |
| Peanut Butter | 7 g | 2 tablespoons |
| Nuts (various kinds) | 2-7 g | 1 ounce |
| Chia seeds | 4 g | 2.5 tablespoons |
| Thomas Light English Muffin | 4 g | each |
| Ground Flax Seeds | 4 g | 3 tablespoons |
| Oatmeal | 3 g | ½ cup cooked |
| Avocado | 2 g | ½ of a medium |
Egg-free high protein oatmeal recipes
Overnight Oats with Protein Powder
20-40 grams of protein per serving (depending on milk and protein powder used)
This is a great basic overnight oats recipe. It uses protein powder, chia seeds, oats, and milk (if you use dairy or another higher protein variety) to pack anywhere from 20-40 grams of protein in one serving. Use this recipe as a blank canvas to add fruit, nuts, seeds, or any other flavorings you might enjoy!
Get the recipe from Organically Addison
Peanut Butter Banana Overnight Oats
27 grams of protein per serving
This overnight oat recipe is super simple and uses steel-cut oats, yogurt, nut butter, and flaxseed for protein. It's then topped with banana, nuts, and cinnamon for a simple and delicious flavor combo.
Get the recipe from The Picky Eater
Chocolate Cherry Overnight Oats
20 grams of protein per serving
Basically dessert for breakfast, these overnight oats are rich and decadent with chocolate, cherries, and an added protein boost from protein powder. The recipe uses vanilla, but you could make it extra chocolatey with a chocolate-flavored protein powder!
Get the recipe from Haute & Healthy Living
Overnight Protein Oats with Blueberries
24 grams of protein per serving
This tasty overnight oat recipe tastes like blueberries and cream with a bright burst of flavor from fresh lemon zest. You can easily make this recipe vegan by swapping maple syrup in for the honey and using a plant-based protein powder. Oats, chia seeds, and protein powder give this oatmeal 24 grams of protein!
Get the recipe from Clean Eating Kitchen
Biscoff Overnight Oats
21 grams of protein per serving
These Biscoff overnight oats are made with oats, protein powder, and Greek yogurt, swirled with Lotus Biscoff cookie butter, and sprinkled with bits of Biscoff cookie crunch… all for 21 grams of protein and getting to eat dessert for breakfast!
Get the recipe from One Wholesome Life
White Chocolate Raspberry Overnight Oats
17 grams of protein per serving
Creamy raspberry overnight oats are topped with a thick layer of white chocolate that’s hardened over top (think magic shell ice cream style) and has 17 grams of protein to start your day.
Get the recipe from Lifestyle of a Foodie
High protein savory breakfasts without eggs
Creamy Mushroom Smashed Avocado Toast
12 grams of protein per serving
Creamy, umami-packed mushrooms and buttery-rich avocado make for the perfect pairing in this vegan avocado toast that has 12 grams of protein per serving.
Get the recipe from Rainbow Plant Life
Country Breakfast Sausage
13 grams of protein per serving
This easy recipe takes just minutes to mix together and makes a protein-packed, flavorful pork sausage to enjoy with your breakfast. You need just 7 simple ingredients and each serving has 13 grams of protein!
Get the recipe from Fit Mama Real Food
Chorizo Sweet Potato Skillet
18 grams of protein per serving
This chorizo sweet potato hash is a flavorful brunch recipe that’s filling and loaded with 18 grams of protein per serving. It’s full of fresh flavor and plenty of veggies – perfect for a weekend meal at home.
Get the recipe from Feasting Not Fasting
Vegan Breakfast Burritos
20 grams of protein per serving
These breakfast burritos are made with potatoes, black beans, nopalitos, avocado, red chile sauce, and crumbled tofu; all wrapped up in a soft flour tortilla. Each burrito has an impressive 20 grams of protein and no eggs, meat, or dairy!
Get the recipe from Beyond Mere Sustenance
Tofu Scramble
10 grams of protein per serving
Like the texture and flavor of eggs, but don’t want to actually eat eggs? Tofu scramble is the closest thing. With tofu, milk, and seasonings, you’ll have a dish of soft, scrambled tofu ready to eat or add to the rest of your breakfast meal. Each serving has 10 grams of protein (more than an egg!).
Get the recipe from Profusion Curry
Smoked Salmon Breakfast Bowl
17 grams of protein per serving
Start your day off right with this delicious and healthy smoked salmon breakfast bowl! It’s gluten, dairy, and sugar-free, making it a perfect option for those with dietary restrictions or anyone looking for a nutritious, high protein breakfast.
Get the recipe from Peel with Zeal
Avocado Toast
14 grams of protein per serving
This variation of avocado toast adds white beans for more fiber and protein and is garnished with microgreens and pickled onions for extra delicious flavor!
Get the recipe from Naturallie Plant Based
Vegan Egg Muffins
7 grams of protein per muffin
Each muffin cup is filled with tofu, seasonings, vegetables, and vegan feta cheese for incredibly flavorful “egg-less” muffins. Eat 2 or 3 with your breakfast, as each one is just 100 calories and has 7 grams of protein.
Get the recipe from Naturallie Plant Based
High Protein Breakfast Burritos
20 grams of protein per serving
This vegan recipe for breakfast burritos uses tofu, walnuts, avocado, and beans along with a high protein tortilla to give you 20 grams of protein with no meat, dairy, or eggs needed!
Get the recipe from Melissa Traub
Turkey Biscuits and Gravy
26 grams of protein per serving
Turkey Biscuits and Gravy is a simple and quick dish that tastes complicated but is really simple to prepare. The fluffy biscuits and turkey sausage gravy make an incredibly satisfying breakfast with 26 grams of protein per serving!
Get the recipe from The Feathered Nester
High protein sweet breakfasts without eggs
Greek Yogurt Protein Fluff
23 grams of protein per serving
This easy, protein-packed breakfast (or dessert!) is made with Greek yogurt, your favorite fresh or frozen berries, grass-fed natural gelatin, and whey protein powder. An excellent alternative to plain yogurt in the morning with 23 grams of protein!
Get the recipe from Like Hot Keto
Keto Cinnamon Crunch Cereal
21 grams of protein per serving
This crispy, crunchy keto cereal tastes like churros by itself or cinnamon toast crunch in a bowl with milk (even more protein!) It's a super easy, low-carb,high protein recipe with only 3 ingredients!
Get the recipe at Like Hot Keto
Whipped Cottage Cheese
3 grams of protein per serving
This isn’t breakfast by itself, but each serving (about 2 tablespoons) has 3 grams of protein to add to your breakfast! Perfect on fruit, granola, or to top a smoothie!
Get the recipe at My Kids Lick the Bowl
Sunflower Seed Butter
3 grams of protein per serving
Another high protein breakfast addition. Sunflower seed butter has 3 grams of protein per tablespoon serving. Smear it on toast, bagels, or an English muffin, or add a dollop to oatmeal or a banana to increase your protein at breakfast!
Get the recipe at My Kids Lick the Bowl
Breakfast Banana Splits
17 grams of protein per serving
A healthier twist to a classic banana split that you can start your day with! A banana is topped with Greek yogurt, granola, nuts, and fresh fruit, providing a satisfying 17 grams of protein and plenty of fiber from the fresh fruit!
Get the recipe at Neighborhood Food Blog
Vegan Blueberry Muffins with Protein Powder
8 grams of protein per muffin
These blueberry muffins are vegan and high protein thanks to a quarter cup of protein powder replacing some of the flour! Each muffin has 8 grams of protein, significantly more than a typical muffin!
Get the recipe at Joyful Dumplings
Vegan Protein Waffles
13 grams of protein per serving
These delicious protein waffles have no eggs or dairy and are fluffy, soft, and incredibly flavorful. Each waffle has 13 grams of protein, thanks to oat flour, protein powder, and almond butter.
Get the recipe at Savor the Spoon
Mango Chia Pudding
10 grams of protein per serving
This recipe is loaded with tropical flavors and packed with nutritious ingredients that will keep you energized throughout the morning. Combined with chia seeds, coconut milk, and a touch of honey or maple syrup for sweetness, this pudding is a delightful blend of flavors and textures and has 10 grams of protein in each serving!
Get the recipe at Peel with Zeal
Cottage Cheese and Fruit Bowls
26 grams of protein per serving
Perfect for a quick breakfast, these cottage cheese breakfast bowls pack over 25 grams of protein in one serving
Get the recipe at The Dizzy Cook
Apple Cinnamon Cottage Cheese Breakfast Bowls
17 grams of protein per serving
An autumn take on a high protein cottage cheese bowl with diced apples, cinnamon, and granola for 17 grams of protein in each serving.
Get the recipe at The Schmidty Wife
Vegan Protein Cookies
10 grams of protein per cookie
Don’t waste your money on tasteless packaged breakfast cookies when you can whip up a batch of these high protein vegan cookies in just 20 minutes. Each cookie has TEN grams of protein and is packed with flavors from bananas, peanut butter, and chocolate chips.
Get the recipe at My Plantiful Cooking
Chia Breakfast Bowl
22 grams of protein per serving
Chia seeds, yogurt, milk, and some add-ins you can switch up, like fruit, nuts, hemp hearts, and honey, are all you need for this super simple high protein chia pudding bowl.
Get the recipe at Moderately Messy RD
No Bake Peanut Butter Protein Bars
14 grams of protein per serving
Forget about low-protein granola bars. These peanut butter protein bars take just 15 minutes, are low in sugar, and have 14 grams of protein each!
Get the recipe at Haute & Healthy Living
High protein breakfast shakes and smoothie bowls
Strawberry Smoothie Bowl
20 grams of protein per serving
With a smoothie base of frozen strawberries, protein powder, dates, and soy milk, you have a high-protein, deliciously sweet base to top with nuts, chocolate chips, seeds, coconut flakes, and more fruit!
Get the recipe at Addy Bean
No Banana Chocolate Peanut Butter Protein Shake
43 grams of protein per serving
This delicious smoothie-style shake combines creamy peanut butter with some chocolatey flavors. It's high in protein, refined sugar-free, and packed with nutrients and healthy fats.
Get the recipe at Whole Food Soul Food Kitchen
Apple Oatmeal Breakfast Smoothie
12 grams of protein per serving
This Apple Oatmeal Breakfast Smoothie is packed with plant-based protein from oats, almond or peanut butter, chia seeds, and hemp hearts. With a touch of cinnamon, this nutritious vegan apple smoothie tastes like apple pie!
Get the recipe at Flavour and Savour
Acai Bowl with Protein
22 grams of protein per serving
This refreshing acai bowl is packed with fiber from 4 different types of fruit and 22 grams of protein!
Get the recipe at Begin with Balance
Banana Peach Smoothie
14 grams of protein per serving
Just four ingredients and this smoothie tastes like dessert but is filling and nutritious enough for breakfast!
Get the recipe at Lifestyle of a Foodie
Strawberry Cottage Cheese Smoothie
22 grams of protein per serving
Most smoothies use yogurt for creaminess and a protein boost, but this strawberry-filled smoothie takes advantage of the velvety texture of blended cottage cheese to add 22 grams of protein to this smoothie!
Get the recipe at PCOS Nutritionist Alyssa
Leave a Reply