Eggs aren’t they only way to get in protein at breakfast. Here are 15 egg-free breakfasts high in protein that are easy to make and perfect for meal prep! These are perfect for when eggs are expensive or hard to come by.
How Much Protein Should You Eat at Breakfast?
Most people should aim for 25 to 30 grams of protein per meal, including breakfast, to ensure you eat enough protein in the day. The more active you are, the higher your protein needs. Your body size and height will also affect how much protein you should eat a day.
Active adults benefit from 1.2-2.0 grams per kilogram bodyweight per day of protein, with 1.6 grams per kilogram being an optimal starting point for most people.
If you only eat eggs for your protein source at breakfast, then you would need to eat 4-5 eggs to get around 25 grams protein. Here are 15 egg-free breakfasts high in protein.
15 Egg-Free Breakfasts High in Protein
1. Beef & Cheese Breakfast Biscuits
These large savory breakfast biscuits make tasty and portable high protein egg-free breakfasts. The biscuit base is made with flour, ground flaxseed, and Greek yogurt to give them fiber and protein. The beef and cheese add flavor and of course more protein. One biscuit has 20.5 grams protein. I like to eat two for a filling breakfast.
2. Mango Chia Pudding
This Mango Chia Pudding has 25 grams of protein. It is made with chia seeds, milk, maple syrup, and vanilla extract topped with a blend of Greek yogurt and frozen mango. Chia seeds provide protein, fiber, and omega-3 fats.
Dairy milk is used in this recipe because it is high in protein. If you need a non-dairy milk, then go with soy because it is the plant-based milk with the highest amount of natural protein.
3 High Protein Overnight Oats
Overnight oats are a popular breakfast, but they usually have minimal protein. These High Protein Overnight Oats use a protein drink as the liquid to boost the protein content in this easy to meal prep breakfast.
You just need oats, chia seeds, and your favorite protein drink to make this high protein egg-free breakfast. I love using chocolate Fairlife, but you can use any flavor you like. You’ll get 22.5 grams protein and 8.5 grams fiber. In the morning, I add a little Greek yogurt for more protein, and fruit for additional micronutrients.
4. Greek Yogurt Bagels
Bagels are a breakfast classic and these Greek Yogurt Bagels will be your new favorite recipe because they are simple to make and have 9.5 grams protein and 24.5 grams carbs per bagel.
There are so many ways to use Greek Yogurt Bagels for a high protein egg-free breakfast. Enjoy two bagels toasted with cheese to easily get over 25 grams protein. Add a slice of tomato for more flavor and nutrients.
Go the sweet route by preparing Greek Yogurt Bagels with cinnamon in the dough and two toast with peanut butter for another way to get in a high protein breakfast.
5. High Protein Banana Bread Mug Cake
This High Protein Banana Bread Mug Cake went viral on my Instagram as an easy high protein sweet snack that is also perfect for an egg-free breakfast. It turns protein powder into a delicious sweet mug cake.
Along with your favorite protein powder, you just need a banana, milk, vanilla, peanut butter, baking powder, cinnamon, and chocolate chips. The amount of protein can vary depending on the brand you use, but you’ll definitely get around 30 grams.
6. Cold Smoked Salmon Bagel
Get your omega-3s and your protein by eating cold smoked salmon for breakfast. Eat 4 ounces to get around 25 grams protein. Enjoy it with cream cheese and a bagel for a classic breakfast combo. Pair with this Greek Yogurt Bagel.
7. Avocado Toast with Cottage Cheese
I could eat avocado toast every day and be very content. When I first had avocado toast, the restaurant served the toast with cream cheese, avocado toast, and everything bagel seasoning.
To make this avocado toast a high protein egg-free breakfast, I replace cream cheese with cottage cheese. Load up your toast with cottage cheese, mashed avocado, and everything bagel seasoning for a delicious high protein breakfast!
8. Breakfast Sausage Sandwich
You can still enjoy a breakfast sandwich egg-free. I like using Trader Joe’s Chicken Breakfast Sausage Patties and Jimmy Dean’s Turkey Sausage Patties for breakfast sandwiches. Two patties and a slice of Muenster cheese on a whole wheat English muffin provides 20 grams of protein and it can be ready in about 5 minutes.
9. Ground Turkey Sweet Potato Hash
Ground turkey isn’t only for lunch and dinner, it can be used to provide protein for breakfast. Make an egg-free breakfast hash by cooking ground turkey, sweet potatoes, onions, and bell peppers in a skillet. Add your favorite seasonings, like garlic and pepper.
10. Greek Yogurt Berry Bowl
One cup of Greek yogurt provides about 25 grams of protein. Add fresh strawberries, blueberries, and raspberries for micronutrients and fiber. Top with sliced almonds for a little crunch additional protein and healthy fats. Drizzle maple syrup or honey on top for sweetness.
Frozen berries can also be used. I like to microwave a cup of frozen mixed berries for 30 to 60 seconds and then smash, and mix with Greek yogurt for a naturally sweetened and flavored yogurt bowl. Plus 1 cup of frozen mixed berries has 7 grams of fiber.
11. Baked Apple Cinnamon Yogurt Bowl
This is my favorite sweet treat that also works as a high protein egg-free breakfast. Chop an apple and add to a bowl and sprinkle cinnamon. Microwave for 90 seconds to 2 minutes. Then add peanut butter, a cup of Greek yogurt, and a little more cinnamon. Mix it together for a delightful warm yogurt bowl.
12. Cucumber and Tomato Cottage Cheese Bowl
One cup of cottage cheese provides about 25 grams of protein. Make a savory cottage cheese bowl by mixing in chopped tomato and cucumber with a dash of pepper and a drizzle of olive oil.
13. Cottage Cheese Fruit Bowl
Make a sweet cottage cheese bowl by mixing in your favorite fruit, nuts, and maple syrup or honey. I love adding mango and kiwi.
14. Breakfast Sausage and Potatoes
Roast diced potatoes, onions, and bell peppers at 425°F for about 30 minutes. Chop two Jimmy Dean’s Turkey Patties or Trader Joe’s Chicken Patties and add with potatoes. Top with shredded cheese to make a high protein egg-free breakfast bowl.
15. High Protein Smoothie
Smoothies are an easy portable breakfast. Make it high protein by using ¾ cup Greek yogurt and 1 cup milk with your favorite frozen fruit. I go for either a mango or mixed berry smoothie.
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