12 Egg-Free, Protein-Packed Breakfast Ideas
No cracking required.
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Eggs are the gold standard when it comes to breakfast protein. They’re easy to cook, relatively inexpensive to buy, and each little oval contains 6 grams of high-quality protein. But if you’re allergic to eggs, not a huge fan of eggs, or are just a little tired of eating them as your daily source of morning protein, you may be looking for other ways to fuel your breakfast. We’ve got you covered!
Below, we’ve rounded up 12 ways to boost protein from the first meal of the day without using eggs. From tofu sammies to egg-free breakfast burritos, there’s a whole world of protein-packed options that don’t have to include the ubiquitous scramble. Try one of these to start your day on a protein-packed note.
Tofu Breakfast Sandwich
If you’ve ever thought tofu was chicken, you know that this vegetarian protein is a true flavor chameleon. It’s also easy to replace eggs with tofu in a breakfast sandwich!
When it’s breakfast time, dress a thick slice of extra-firm tofu with flavorful seasonings like salt, pepper, paprika, and onion powder. (Try this recipe for egg tofu patties.) Once cooked, place them between your favorite slices of bread or bagel, add toppings like tomato slices, sprouts, or cheese, and you’ve got a portable, egg-free breakfast that travels well.
Beans on Toast
It’s not just for the British. Beans on Toast are a high-protein vegetarian breakfast we love all it’s best to add it to our rotation. (Did we mention its incredible fiber content?) Although you can open a can of beans and pour them directly onto toast, taking a little extra time in the kitchen makes this traditional English breakfast much more appealing.
Check out this step-by-step recipe that adds a spice blend along with arugula, tomatoes, and wilted spinach.
Turkey sausage and vegetables
Is it breakfast, lunch or dinner? Sometimes the best meals are the ones that can fit into any category. A hash of turkey sausage and roasted vegetables like this recipe comes together on one sheet pan. Prepare this simple sheet pan meal in the evening and store the extras in the refrigerator in an airtight container. You will eat well all week.
Berry Protein Shake
A shake is arguably the easiest way to add protein (and plenty of fiber-rich fruits and veggies) to your morning. Toss a scoop of protein powder in the blender with a cup of frozen berries, a handful of spinach, nut or cow’s milk, and a touch of optional sweetener (think maple syrup, dates, or honey). Then, blend!
Greek Yogurt Parfait
Don’t sleep on Greek yogurt as your AM protein source: Each cup contains 24 grams. Make the most of this tangy, egg-free option with a pretty parfait.
In a clear glass, add a layer of granola, then a layer of fruit (think strawberries, peaches, or even watermelon), then a layer of Greek yogurt. Repeat until you reach the top. Last but not least, be sure to take a picture, because it will be amazing.
Eggless Breakfast Burrito
Seriously, what can’t do you wrap in a tortilla? Although breakfast burritos start with an egg base, a tortilla or other wrap certainly doesn’t need to contain scrambled eggs. Many other protein sources, such as seasoned black beans, sausage, or smoked salmon, can be added. Check out these vegetarian burritos that contain 18 grams of protein from beans, tofu and vegetables.
Avocado and Tempeh Toast
Avocado toast is a blank canvas for all sorts of toppings, including pan-fried tempeh. (If you’ve never tried it, tempeh is a versatile protein source made from fermented soybeans.) Rather than topping your avocado toast with the usual fried or fried options, give tempeh a try with this balsamic toast. It’s topped with marinated mushrooms and plump tomatoes for added flavor and texture. Eggs, who?
Peanut Butter Protein Balls
You may be used to making protein balls for a quick snack, but they’re just as easy to pack for breakfast. And since peanut butter has 10 grams of protein per serving, using it to hold the balls together means you’re on your way to a protein-packed morning. Try these protein balls that feature peanut butter, protein powder, flaxseeds, and chia seeds.
Related: The 16 Best Protein Powders for Every Health Goal, Tested & Reviewed
Blueberry, Banana and Walnut Smoothie Bowl
Save your Greek yogurt, you’ll want to reuse it for these delicious smoothie bowls. Prepared in just 5 minutes, they’re the answer to busy mornings that need a boost of egg-free protein. This recipe calls for nuts, but feel free to go at your own pace by experimenting with almonds, pistachios, pecans, or cashews.
Vegan Protein Pancakes
Five ingredients and a griddle are all that stands between you and protein-rich pancakes. These flapjacks are vegan and gluten-free, dairy-free and, you guessed it, egg-free. They get their protein intake from oatmeal and a scoop of vanilla protein powder. Make a big batch and freeze them for a simple and easy breakfast that you can microwave.
Cottage Cheese Breakfast Bowl
All dairy products contain protein, but not all products from a cow are nutritionally equal. Choose your cheese wisely, especially cottage cheese, which contains 24 grams of protein per cup. Once you’ve got a jar, pour it into a bowl and top it with apple, granola and a dusting of cinnamon, like in this recipe.
Quinoa porridge
At 8 grams per cup, quinoa is one of the highest protein grains, so why not try it for breakfast? Believe it or not, turning it into porridge gives it a consistency similar to oatmeal. This quinoa porridge soaks up the flavor of almond milk and is topped with an antioxidant-rich blueberry and vanilla compote. You can also simply sprinkle slivered almonds on top for an extra protein boost.
Related: The 8 Best Protein Bars of 2024, Tested and Rated by Dietitians
For breakfast protein, eggs don’t have to take center stage. Go outside the oval with other protein sources, including beans, tofu, dairy, whole grains, and even breakfast meats. You might get more protein than with eggs alone and create more creative breakfasts overall.
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