Twenty egg-free, high-protein breakfasts that will meet your protein needs without breaking the bank buying eggs!
The price of eggs right now is ridiculous . . . . am I right?!! While hopefully this drastic price raise is a temporary situation, in general, the average price of eggs is much higher than it was pre-covid. In 2019, a dozen eggs costed around $1.70. In 2024 the average price jumped to $4.15 per dozen! That’s a huge jump in just a few years!
Eggs are a repeated breakfast food at our house due to their ability to create a satiating meal. Recently, however, we have tried to limit their frequency in order to stay in budget. That’s where the idea for this post was born . . . 20 egg-free, high-protein breakfasts. Breakfasts that don’t use eggs but are still just as high in protein to keep you full and satisfied until lunch.
If you are looking for more ways to eat healthy on a budget, I wrote a series of posts with lots of amazing tips. You can find them here:
5 Steps for Eating Healthy on a budget:
- Choosing Budget-Friendly, Nutrient-Dense Foods
- Planning a Menu on a Budget
- Finding Good Deals on Healthy Foods
- Making Food Last Longer
- Easy Ways to Use Leftovers
Why Protein at Breakfast?
While it can be possible to get all the protein you need between lunch and dinner, there are a few reasons why it is beneficial to spread it out between 3 meals per day. First, protein is one of the most satiating nutrients. Adding it to a meal means you are going to stay full and satisfied longer than when you go without it. That means avoiding that midmorning hanger when you eat only carbs for breakfast! Yay!!
The second reason for spreading your protein intake throughout multiple meals, is to maximize it’s absorption and utilization. Your body absorbs and utilizes only a certain amount of protein at a time. For example, eating 90 grams of protein spread between three meals supports muscle building and repair much better than if that same 90 grams of protein was spread between only two meals.
20 Egg-Free, High-Protein Breakfasts
Whether you are trying to eat less eggs to save money, are allergic to them, or just want to branch out from your traditional egg containing breakfasts, these 20 Egg-free, High-Protein Breakfasts are just what you are looking for! I’ve given you basic formulas for creating your own egg-free, high protein breakfasts as well as provided links to exact recipes. I recommended bookmarking or pinning this article to reference whenever you need it in the future.
1. Tofu Egg Scramble
4 oz Tofu + 1 slice Whole Wheat Toast + 8 oz Milk = 25 grams
Tofu is an excellent way to add protein to your breakfast without using eggs. In four ounces of firm tofu you get 13 grams of protein. That is the same amount you get from 2 large eggs. Adding a piece of whole grain toast on the side adds another 4 grams of protein. Serve that with a glass of milk (cow, soy or pea) and you add another 8 grams of protein, bringing your total to 25 grams.
If you are wondering how to make scrambled tofu, this Easy Tofu Scramble from Thrive Nutrition RD packs some delicious flavors as wells as added nutrients from vegetables and seasonings. This Southwest Tofu Scramble is another delicious option as well!
2. Yogurt Parfaits
2/3 cup Greek Yogurt + 1 T Nut Butter + 1/4 cup Granola = 23 grams
Greek yogurt is an excellent way to pack protein into breakfast! And who doesn’t like a delicious parfait?! The best part is that you can make them in advance so they’re ready to go for busy mornings.
In 2/3 cup of Greek yogurt you get 16 grams of protein. Adding one tablespoon of nut butter gives 3.5 more grams and 1/4 cup granola adds another 3.5 grams. Adding berries and a drizzle of honey gives it just the right touch.
Want even more protein? Up the Greek yogurt level to 1 cup and you’ll add an additional 8 grams.
Protein levels may vary based on the granola you use. My go to granola recipe is the one from my Time to Nourish Cookbook on Amazon.
3. Fruit Smoothie
1/2 cup Greek Yogurt + 8 oz Milk + 2 T Almonds = 25 grams
You can use any fruit you want in this high protein smoothie recipe formula. I love using cherries and strawberries! They pair deliciously with the almonds!
If you don’t drink cows milk, I would recommend using soy milk or pea milk for this smoothie. They are the only milk alternatives that provide a comparable amount of protein to cows milk. Of course, if protein is not your goal, then almond milk, coconut milk or oat milk are fine too.
4. Loaded Oatmeal
1/2 cup Oats + 2 T Hemp Hearts + 1/4 cup Powdered Milk + 1 T Nut Butter = 24 grams
Oatmeal is one of my favorite breakfasts. First, because it’s delicious, and second because it keeps me full longer than most other breakfasts do. Especially when you pack it full of these delicious protein-rich food sources.
In this recipe the oats provide 6 grams of protein, the 2 tablespoons of hemp hearts give 6 more grams, the 1/4 cup powdered milk adds another 8 grams and the nut butter an additional 3 grams. Toasted coconut and fruit taste amazing mixed in! When I’m having a sweet tooth I also love topping it with chocolate chips or maple syrup. Yum!
I you are looking for a specific recipe, this Chocolate Proats Recipes from Dietitian Johna uses milk, chia seeds, and peanut butter to create a delicious breakfast that offers 22 grams of protein!
5. Protein Pancakes
1 cup Protein Pancake Mix + 3/4 cup Milk + 1/3 cup Greek Yogurt = 23 grams
If you mix 1 cup of Kodiak Cake mix with 3/4 cup of milk you create pancakes that provide 15 grams of protein. Top them with 1/4 cup of your favorite Greek yogurt and you bring the total to 24 grams of protein!
There are other protein pancake mixes that offer similar amounts of protein, like Bob’s Red Mill or Krusteaz.
6. Protein Waffles
1 cup Protein Pancake Mix + 3/4 cup Milk + 1/3 cup Greek Yogurt = 23 grams
Mix the exact same ratio of protein pancake mix and milk as pancakes, but cook it in your waffle iron instead. Top it with 1/4 cup Greek yogurt to create a delicious breakfast that provides 23 grams of protein.
I love making a big batch of protein waffles then freezing them. They reheat perfectly in a toaster (think Eggos) and make an excellent breakfast for those busy mornings.
If you want to make your own homemade protein waffles, this recipe from Kayla’s Vegan Kitchen is a delicious option!
7. Lentil Breakfast Tacos
1/2 cup Lentils + 3 oz Scrambled Tofu + 8 oz Milk = 26 grams
You may not think of lentils as a breakfast food, but they make a super delicious, nourishing breakfast! In a half cup of cooked lentils you get 9 grams of protein. Combine that with 3 ounces of scrambled tofu and a glass of milk and you have a breakfast that provides 26 grams of protein.
This Lentil breakfast taco recipe from The Stingy Vegan provide 14 grams of protein per serving. Served with a glass of milk it provides 22 grams of total protein.
8. Kefir Chia Pudding
1 cup Kefir + 1/2 cup Greek Yogurt + 2 T Chia Seeds = 24grams
Kefir chia puddings are another great one to make in advance. One cup of Kefir offers 8 grams of protein. Mixing in 1/2 cup of Greek yogurt gives an additional 12 grams of protein. The 2 tablespoons of chia seeds add 3 more grams of protein bringing the total to 24 grams.
You can use plain kefir or flavored kefir for added sweetness. Topping it with toasted coconut and berries is the chefs kiss!
9. Cottage Cheese Toast
2 slices Wheat Toast + 2/3 cup Cottage Cheese + 1 T Pepitas = 26 grams
Cottage cheese is an excellent way to add protein to breakfast. In just 2/3 cup you get 17 grams of protein! Spreading it over 2 slices of whole wheat bread and topping it with a tablespoon of peptias adds 7 more grams of protein, bringing to the total to 26 grams.
My favorite way to eat cottage cheese toast is topping it with sliced avocado, pepitas and a sprinkle of sumac. Sumac is a slightly tangy/citruses spice. You can find it at some grocery stores or on Amazon. Everything Bagel Seasoning tastes great on it too!
10. Overnight Quinoa Pudding
1/4 cup Cooked Quinoa + 1 cup milk + 2 T Hemp Hearts + 1 T Almond Butter = 24 grams
This is a perfect breakfast to make with your leftover quinoa. Add everything to a jar then sweeten it with honey or maple syrup. In the morning top it with sliced bananas for a delicious breakfast.
If you would like a more flavored up version, this recipe from Glow Diaries looks amazing!
11. Turkey Breakfast Tostadas
3 oz Lean Turkey + 1/4 cup Beans = 28 grams
The ground turkey and beans add an amazing 28 grams protein to these tostadas. Served on a toasted corn tortilla and topped with salsa, cilantro, and avocado makes them a super delicious and satisfying breakfast.
If you are looking for a way to spice up your breakfast tostadas, these Tangy Turkey Tostadas from Taste of Home look amazing!
12. Sweet Cottage Cheese Bowls
3/4 cup Cottage Cheese + 1 T Nut Butter = 21 grams
The 3/4 cup of cottage cheese gives you 18 grams of protein. Adding the 1 tablespoon of nut butter gives an additional 3.5 grams. Add some fresh fruit and a drizzle of honey and you have a tasty and filling breakfast.
Want to flavor it up even more? These Sweet Cottage Cheese Breakfast Bowls from What Molly Made sound amazing and have 29 grams of protein!
13. Savory Cottage Cheese Bowls
3/4 cup Cottage Cheese + 2 T Sliced Almonds = 22 grams
You can eat it with just the nuts and cottage cheese, but adding other ingredients makes it even better. My favorite way to make savory cottage cheese bowls is with 3/4 cup cottage cheese, 2 tablespoons toasted almonds, 1 tablespoon diced jalepenos, a handful of sliced cherry tomatoes and fresh cracked black pepper. So yummy!
14. Salmon Toast
4 oz Canned Salmon + 2 slices Whole Wheat Bread = 27 grams
Canned salmon is an excellent way to add more protein to your breakfasts. You can eat it as is and meet your protein needs, but it tastes even better with added flavors.
The Easy Canned Salmon Crostini’s from Walder Wellness shows three different ways to flavor up canned salmon for toast. All of them sound amazing to me!
If you do not like canned salmon, smoked salmon is another easy and ready-to-eat option. This Smoked Salmon Cottage Cheese Toast recipe from How Sweets Eats sounds delicious!
This Smoked Salmon Cottage Cheese Toast recipe from How Sweets Eats uses smoked salmon instead of canned if you prefer that.
15. Bean Breakfast Burritos
Whole Wheat Tortilla + 1/2 cup Beans + 1/4 cup Cheese + 2 T Greek Yogurt = 21 grams
You can mix the Greek yogurt in with the beans, or use it as a sour cream like dip on the side. I love adding a dash of chili powder, cumin and a squeeze of lime. They also taste amazing with some roasted sweet potatoes inside.
For a specific recipe to follow, the Black Bean Sweet Potato Burrito recipe from The Conscious Plant Kitchen has 22 grams of protein. I like using sharp cheddar cheese in place of the plant based cheese.
Another great recipe option is the Eggless Breakfast Burrito from Cheap Lazy Vegan. It uses Tofu as the protein source instead of beans if you prefer that. Each burrito has 18 grams of protein.
16. Tempeh Breakfast Sandwiches
4oz Tempeh + Whole Grain Bun = 27 grams
If you want an egg free and meat free breakfast sandwich, but still want to pack in protein, then tempeh is a great solution for you! In just 4 oz you get 23 grams of protein!
If you need ideas on how to cook tempeh, this Savory Tempeh Breakfast Sandwich on Connoisseurus Veg looks like a tasty one.
17. Turkey Vegetable Hash
4 oz Lean Ground Turkey + 1/4 cup Cooked Quinoa + 1/2 cup Roasted Sweet Potato
Make a big batch of this, keep it in the fridge then warm it up each morning for a delicious and filling breakfast. Add in other vegetables and seasonings to make it even more delectable.
For a recipe that follows a similar formula check out this Roasted Vegetable & Turkey Breakfast Hash recipe from Chris Loves Julia.
18. Stuffed Bell Peppers
3 oz Lean Ground Turkey + 1/4 cup Beans + 1 T Feta = 23 grams
Stuffed bell peppers may not sound like a traditional breakfast, but they definitely can and should be! They are delicious, nutritious and very filling. The best part is that you can make a batch of them, freeze them in individually portioned containers then warm them up for breakfast in a pinch.
If you are looking for a specific recipe, these Greek Stuffed Peppers from the Mediterranean Dish look amazing! Each one provides 15 grams of protein. Pair that with a glass of milk and you’ll reach 23 grams of protein.
19. Overnight Oats
1/2 cup Greek Yogurt + 4 oz Milk + 1/2 cup Oats = 22 grams
Overnight oats are another delicious and satiating breakfast that you can prep in advance. The best part is that there are so many ways to flavor them up.
These Raspberry Peanut Butter Overnight Oats from Eating Well look amazing and offer 20 grams of protein per serving. The recipe makes 2 servings, but you a easily double it if you want to eat it for 4 easy breakfasts on the go.
20. Oat Bran Bowls
2/3 cup Oat bran + 1 cup Milk + 1/4 cup Nuts = 22 grams
Oat bran is the outer layer of the oat grain and offers slightly more protein than whole oat (8 grams of protein per half cup of oat bran versus 6 grams of protein per half cup of whole oats). They’re also loaded with fiber . . . another satiating ingredient.
This High Protein Oat Bran recipe from Peanut Butter Fingers, also includes cottage cheese and provides 27 grams of protein per serving.
Not Every Breakfast Needs to be High Protein!
While including high protein foods at breakfast is a great way to create nourishing and satiating meals, it’s important to remember that eating does not have to be perfect! Eat to both enjoy food and to feel your best. Ditch the perfection!
Another great reminder, is that you do not need to count the number of grams of protein you eat per day! While it can be helpful to understand roughly how much protein you need and what that looks like in your meals, a normal diet fluctuates from day to day and that’s just fine.
Help Understanding Your Protein Needs
If you would like help understanding your individual protein needs I am happy to help you! You can book an appointment with me at this link.
