Scrambled, hard-boiled, or poached—when it comes to high-protein breakfast options, eggs tends to steal the spotlight. Although we love a veggie-packed omelet as much as the next person, once in awhile a morning meal shake-up is in order. Instead of throwing in the towel and opting for a donut, which is bound to leave you hungry an hour later, we recommend exploring other high-protein options.
Not sure how to load up on this filling macronutrient once egg protein is taken out of the equation? We’ve put together 15 high-protein breakfast meals that are delicious and promise to keep you satiated, all without an egg in sight.
How to Make It: Nuts are a great way to transform waffles from a carb and sugar bomb to a balanced breakfast, thanks to their abundance of protein and healthy fats. To make this an all-star breakfast, opt for a KNOW Better waffle, which boasts 18 grams of protein per waffle. Spread one tablespoon of Smucker’s Natural Peanut Butter onto a toasted KNOW Better waffle and top it off with one half of a sliced banana.
Nutrition: 433 calories, 35 g fat (1 g saturated fat), 150 mg sodium, 26 g carbs (9 g fiber, 10 g sugar), 20 g protein
Pumped Up Avocado Toast
1 slice Ezekiel Sprouted Whole Grain Bread
¼ avocado, mashed
How to Make It: Sausage is a solid option when it comes to upping the protein content of your breakfast, assuming you pick a link that is lean. Applegate’s Peppered Turkey Breakfast Sausage has just 5 grams of fat and plenty of flavor thanks to its ample seasoning. Slice up three links and enjoy it alongside a slice of Ezekiel Sprouted Whole Grain Bread that has been covered in one-quarter of a mashed avocado for a savory morning treat.
Nutrition: 260 calories, 13.5 g fat (3 g saturated fat), 440 mg sodium, 21 g carbs (7 g fiber, 0 g sugar), 16 g protein
½ cup blueberries
½ cup KIND Cinnamon Oat Clusters with Flax Seeds
How to Make It: Yogurt parfaits are a breakfast staple, but many have too much sugar and too little protein to keep you feeling full for a long time. Opting for plain Greek yogurt like the 2% version from Fage will serve as a healthier base for your breakfast bowl. Add one-half cup of antioxidant-rich blueberries and a half cup of KIND Cinnamon Oat Clusters with Flax Seeds for a more balanced parfait option.
In addition to protein, Greek yogurt is loaded with probiotics. To learn more about these healthy bacteria and how to fit them into your diet, take a peek at our list of probiotic foods for a healthy gut.
Nutrition: 340 calories, 9 g fat (3.5 g saturated fat), 95 mg sodium, 50 g carbs (8 g fiber, 21 g sugar), 24 g protein
Banana Nut Oatmeal
½ cup skim milk
1 ounce crushed walnuts
How to Make It: Oatmeal is a must during colder months, and by creating your bowl carefully you can make sure you’re hitting your protein goals for the morning. thinkThin’s Banana Bread Bowl is a step in the right direction, especially because of its low sugar content. To further up your protein intake, prepare the oatmeal with skim milk and add in one ounce of crushed walnuts for an extra kick of omega-3s.
Nutrition: 430 calories, 23 g fat (2 g saturated fat), 195 mg sodium, 41 g carbs (7 g fiber, 16 g sugar), 14 g protein
How to Make It: Think you need to forgo pancakes if you’re trying to eat healthily? This protein-rich mix from Birch Benders will let you have your (pan)cake and eat it too. After preparing them, which is super easy and only requires water, drizzle one tablespoon of maple syrup and sprinkle ¼ cup of sliced almonds on top for some extra vitamin E and protein.
Nutrition: 360 calories, 12.5 g fat (2 g saturated fat), 300 mg sodium, 42 g carbs (3 g fiber, 20 g sugar), 21 g protein
Tofu Scramble and Toast
1 cup spinach
¼ cup Bob’s Red Mill Large Flake Nutritional Yeast
1 slice of Ezekiel Sprouted Whole Grain Bread
Turmeric (to taste)
How to Make It: Even the most devoted carnivore can benefit from the occasional vegan meal, and breakfast is a great place to start. Saute ½ cup of firm tofu and 1 cup of spinach and mix in a sprinkle of turmeric and ¼ cup of Bob’s Red Mill Large Flake Nutritional Yeast for flavor and protein. Add a slice of toasted Ezekiel Sprouted Whole Grain Bread for some high-quality carbohydrates and fiber.
If you’re on the fence about trying out a vegan menu, know that veganism is the best diet for weight loss.
Nutrition: 290 calories, 6 g fat (1 g saturated fat), 205 mg sodium, 29 g carbs (11 g fiber, 2 g sugar), 27 g protein
Protein Cereal and Berries
How to Make It: Sometimes nothing sounds as good as a classic bowl of cereal and milk. With a few strategic choices, you can transform this lazy breakfast into a nutrient-rich, balanced way to begin your day. Start off by picking a cereal that is high in protein and low in sugar, like Kashi GO LEAN Original. Pair one serving of this with Silk’s Protein Nutmilk and throw in a cup of sliced strawberries for a little sweetness and a lot of antioxidants.
Nutrition: 360 calories, 10 g fat (1.5 g saturated fat), 335 mg sodium, 55 g carbs (29 g fiber, 21 g sugar), 23 g protein
2 slices Ezekiel Sprouted Whole Grain Bread
1 teaspoon honey
½ cup blackberries
How to Make It: If you think ricotta is only good for filling lasagna and white pizza, think again. This super creamy dairy product is packed with protein and light on calories, especially if you opt for a lower fat version like Polly’s Part Skim Ricotta Cheese. Spread a ½ cup on top of two slices of toasted Ezekiel Sprouted Whole Grain Bread and drizzle with 1 teaspoon of honey for a touch of sweetness. Add a ½ cup of blackberries to up your antioxidant intake for the day.
Nutrition: 390 calories, 10 g fat (7 g saturated fat), 280 mg sodium, 46 g carbs (6 g fiber, 12 g sugar), 25 g protein
1 ounce goat cheese
½ sliced tomato
½ cup raw spinach
¼ cup shredded carrots
¼ cup cucumber slices
How to Make It: While grabbing an everything bagel with cream cheese from your local bagel shop may not be the most diet-friendly choice, making your own version at home can be. Start off with an Epic Everything Bagel from Dave’s Killer Bread for a lower calorie, higher protein alternative to your standard circle of refined carbs. Spread 1 ounce of goat cheese across your sliced, toasted bagel and top with ½ of a sliced tomato, ½ cup raw spinach, ¼ cup shredded carrots, and ¼ cup cucumber slices. Talk about a veggie-packed breakfast!
Nutrition: 390 calories, 10.5 g fat (6 g saturated fat), 440 mg sodium, 58 g carbs (8 g fiber, 7 g sugar), 20 g protein
½ cup unsweetened almond milk
½ cup rolled oats
1 ounce chopped pecans
1 tablespoon honey
Cinnamon (to taste)
How to Make It: If you think you don’t have time to make breakfast on a weekday morning, overnight oats might be a solid option for you since you can do all the prep work the night before. Combine ½ cup each of Fage 0% Fat-Free Yogurt, rolled oats, and unsweetened almond milk, stir until smooth, and refrigerate overnight. In the morning, add in 1 ounce of chopped pecans, a generous sprinkling of cinnamon, and a tablespoon of honey for slightly sweet, nutritionally- dense breakfast.
Nutrition: 485 calories, 24 g fat (1.5 g saturated fat), 130 mg sodium, 49 g carbs (7 g fiber, 22 g sugar), 21 g protein
Apple and Peanut Butter Smoothie
1 sliced apple
1 cup of unsweetened almond milk
1 tablespoon Smucker’s Natural Peanut Butter
Sprinkle of nutmeg
Cinnamon to taste
How to Make It: Turn your favorite healthy snack into an equally nutritious smoothie with this recipe. Throw 1 scoop of Sun Warrior Blend Raw Plant-Based Complete Protein Powder Vanilla, 1 sliced apple, 1 cup of unsweetened almond milk, 1 tablespoon of Smucker’s Natural Peanut Butter, and a sprinkle of both nutmeg and cinnamon into your blender. Once all of the ingredients are thoroughly blended, pour into your favorite glass or to-go container and enjoy your super high protein breakfast creation.
Nutrition: 284 calories, 12.5 g fat (2.5 g saturated fat), 590 mg sodium, 22 g carbs (4 g fiber, 10 g sugar), 20 g protein
Peanut Butter and Chocolate Smoothie
1 medium banana
1 tablespoon Smucker’s Natural Peanut Butter
1 cup steamed and cooled cauliflower
¼ cup soft tofu
1 teaspoon cocoa powder
How to Make It: If you crave chocolate first thing in the morning, you’re not alone. Instead of going for a donut or muffin, try this cocoa-centric smoothie recipe. Toss 1 cup of unsweetened almond milk, 1 medium banana, 1 tablespoon Smucker’s Natural Peanut Butter, 1 cup steamed and cooled cauliflower, ¼ cup cubed soft tofu, and 1 teaspoon cocoa powder into your blender. Make sure all of the ingredients are thoroughly blended before enjoying your healthier version of a chocolate milkshake.
Nutrition: 340 calories, 17 g fat (3 g saturated fat), 270 mg sodium, 33 g carbs (4 g fiber, 15 g sugar), 18 g protein
Toast and Lox
2 tablespoons Organic Valley Cream Cheese
2 ounces Echo Falls Wild Alaskan Sockeye Smoked Sliced Salmon
How to Make It: Salmon is a powerful superfood, so why not start your day off with it? Toast two slices of Food For Life Ezekiel 4:9 Sprouted Whole Grain Bread and spread 2 tablespoons of Organic Valley Cream Cheese before topping it off with 2 ounces of Echo Falls Wild Alaskan Sockeye Smoked Sliced Salmon. The combination of healthy fats, fiber, and protein is sure to keep you satiated all morning long.
Nutrition: 360 calories, 17 g fat (6 g saturated fat), 680 mg sodium, 30 g carbs (6 g fiber, 1 g sugar), 21 g protein
2 tablespoons Smucker’s Natural Peanut Butter
1 small sliced banana
How to Make It: According to rumor, the iconic singer loved a peanut butter and banana combo, and we do too! To make it a solid breakfast option, start by toasting two pieces of Dave’s Killer Bread Powerseed Thin Sliced for some high fiber carbohydrates. Top your toast with 2 tablespoons of Smucker’s Natural Peanut Butter and 1 small sliced banana for a nutrient-packed take on Elvis’s favorite meal.
Nutrition: 440 calories, 19 g fat (2 g saturated fat), 480 mg sodium, 50 g carbs (14 g fiber, 14 g sugar), 15 g protein
Pumpkin Pie Oatmeal
1 scoop Sun Warrior Blend Raw Plant-Based Complete Protein Powder Vanilla
½ cup pureed pumpkin
2 tablespoons brown sugar
1 ounce chopped walnuts
Sprinkle of nutmeg and cinnamon
How to Make It: You don’t need to save pureed pumpkin for Thanksgiving pies; you can also use it in this healthy oatmeal recipe. Start by preparing the oatmeal with water and mixing in one scoop of Sun Warrior Blend Raw Plant-Based Complete Protein Powder. Finish it off by stirring in one-half cup of pureed pumpkin, 2 tablespoons of brown sugar, 1 ounce of chopped walnuts, and a sprinkle of nutmeg and cinnamon.
Nutrition: 520 calories, 22.5 g fat (2 g saturated fat), 350 mg sodium, 57 g carbs (11 g fiber, 13 g sugar), 27 g protein