Protein supports your entire body and contributes to your feeling of fullness, so you don’t overeat. Though protein recommendations can vary per person, research suggests a high-protein breakfast (around 20-30 grams) helps to build and maintain your muscles to keep you strong, healthy, and active.1234

If you’re vegan or simply consuming fewer animal products, an egg-free, high-protein breakfast can be a great way to add variety to your morning routine while still meeting your protein needs. Options like tofu, yogurt, and cottage cheese are considered high-quality proteins, like eggs.56

 

1. Tofu Vegetable Scramble

One-half cup of firm tofu has 21.8 grams of protein—more protein than three large eggs (18.9 grams of protein).7

Crumble your tofu and season with nutritional yeast, salt, onion, garlic, and turmeric. Heat, then add sautéed vegetables like kale and red bell pepper for immune-boosting nutrients like vitamin C and beta-carotene.

 

2. Yogurt Berry Smoothie

This refreshing fruit smoothie provides 8 grams of protein from one cup of reduced-fat milk.8 Adding half a cup of low-fat Greek yogurt brings the protein total to 19 grams. Frozen mixed berries add essential plant nutrients like vitamin C, potassium, and vitamin K.910

 

3. Protein-Packed Chia Breakfast Pudding

A chia pudding made with a three-fourths cup of milk and 3 tablespoons of chia seeds will give you at least 15 grams of protein.811 To get even more protein, add a fourth-cup dollop of Greek yogurt (5 grams of protein) and 2 tablespoons of flaxseeds (2.5 grams of protein).1213 Sweeten it with fresh berries and a drizzling of honey.

 

4. Chocolate Protein Shake

This nourishing shake starts with a cup of reduced-fat milk, which provides calcium, vitamin D, and 8 grams of protein.8 A 33-gram scoop of chocolate whey protein can add 22 more grams of protein.14 Adding 2 tablespoons of peanut butter provides another 8 grams of protein, plus fiber and heart-healthy fats.15

 

5. Cottage Cheese and Avocado Toast

Start with sprouted grain bread, which has 5 grams of protein. Then, add half a cup of cottage cheese (12.5 grams of protein), avocado slices, and a tablespoon of sunflower seeds (3 grams of protein) for a total of 20.5 grams of protein.161718

 

6. Muesli with Greek Yogurt

One cup of muesli has about 5 grams of protein. Muesli is a mixture of raw oats, dried fruit, nuts, and seeds.19 Adding a half-cup scoop of low-fat Greek yogurt (11 grams of protein) makes the meal both crunchy and creamy.13 Add 2 ounces of milk to bring the protein total to 17 grams.8

 

7. Skyr and Wild Blueberry Parfait

One cup of skyr (a thick, probiotic-rich, yogurt-style option) has 20 grams of protein to help keep you feeling full.20 Layer it with wild blueberries, which are rich in antioxidants, for an immune-boosting breakfast.21

 

8. Seasoned Chickpeas on Sprouted Grain Toast

Mash a half-cup of drained chickpeas (9 grams of protein), drizzle with olive oil, and season with Za’atar.22 Spread the mixture on sprouted grain toast for an additional 5 grams of protein.16 Then, add a tablespoon of pumpkin seeds to bring the protein total to 16 grams.23

 

9. High Protein Waffle

A Belgium waffle mix can provide 5 grams of protein per third-cup dry serving. To boost the protein, add a 20-gram scoop of whey protein powder (13 grams of protein) to the dry serving before mixing in your liquid. You don’t need an egg, but you may need to add more liquid for the desired consistency.

Once your waffle is crisp, top with a tablespoon of natural peanut butter (4 grams of protein) and maple syrup to sweeten.15

 

10. Steel-Cut Overnight Oats

One-fourth cup of raw steel-cut oats has 5 grams of protein.24 Add a quarter cup of labneh (6 grams of protein), a two-thirds cup of reduced-fat milk (6 grams of protein), and a drizzle of honey. Refrigerate the combo overnight.258 Top with frozen mixed berries and a quarter cup of chopped almonds for an additional 6 grams of protein.26

 

11. Quinoa Breakfast Porridge

One cup of cooked quinoa provides 8 grams of protein.27 Adding a half-cup of reduced-fat milk and 1 ounce of pistachios provides 10 more grams.8 Top with 2-3 teaspoons of maple syrup to balance the earthy, nutty combo with a bit of sweetness.

 

12. Savory Cottage Cheese

Cottage cheese has 18 grams of protein per three-fourths cup.28 To make a savory breakfast bowl, add 1-2 tablespoons of pesto and some sliced cherry tomatoes for some tangy sweetness and vitamin C.29 Top with a few tablespoons of toasted walnuts for 2.5 more grams of protein.30

 

13. Tofu Breakfast Bowl

Crumble one half-cup of firm tofu (21 grams of protein) and season with garlic, cumin, a hint of chili powder, and salt. Add sauteed bell peppers, kale, and onions.7 Then garnish with fresh cilantro and a 1-ounce dollop of labneh to bump the protein total to 24 grams.25

 

14. High-Protein Granola

One-third cup of a high-protein granola can contain as much as 8 grams of protein.31 Serving it with a half-cup of creamy, low-fat Greek yogurt boosts the total to 19 grams of protein.138

 

15. Cinnamon Raisin Energy Bites

Process a half-cup of natural peanut butter (32 grams of protein), a three-fourths cup of rolled oats (9 grams of protein), a 40-gram scoop of whey protein powder (26 grams of protein) cinnamon, and honey.153233 Mix in a third cup of flax seeds (10 grams of protein), and a quarter cup of raisins. Then, form 10 balls.12 Enjoy two energy bites with a glass of reduced-fat milk (8 grams of protein) for a satisfying breakfast treat.8

 

16. Bagel, Lox, and Cream Cheese

Smear your bagel with an ounce of cream cheese (2 grams of protein) and top that with 3 ounces of smoked salmon (15.5 grams of protein) to get 17.5 grams of protein.3435 A whole-grain bagel can deliver an additional 10 grams of protein.36

 

17. Single-Serving Cheese Plate

Serve either 2 ounces of cheddar cheese or a half-cup of cottage cheese for at least 12 grams of protein.3718 Add a quarter cup of pistachios for some healthy fats and an additional 6 grams of protein.28 Then, round out your meal with fresh fruit or berries for some carbohydrates and fiber.

 

18. Bean and Cheese Quesadilla

A bean and cheese quesadilla can offer a substantial 19 grams of protein when you use a whole grain tortilla (4 grams of protein), a quarter cup of shredded cheddar (6 grams of protein), and a half-cup of canned black beans (7 grams of protein).383937 For an extra protein boost, top it with 1 ounce of fresh salsa plus a 1-ounce dollop of Greek yogurt or labneh.1325

 

19. Protein-Rich Banana Split

Dress your banana with a half-cup of creamy low-fat Greek yogurt (11 grams of protein), fresh berries, chocolate chips, 2 tablespoons of chopped peanuts (3.5 grams of protein), and 2 tablespoons of creamy, natural peanut butter for an additional 8 grams of protein.15

 

20. Turkey Sausage with Kale and Sweet Potato

Re-imagine leftovers with this savory, high-protein breakfast. One-half cup each of boiled kale and roasted sweet potatoes add heart-healthy carbs and a bit of plant protein (3.25 grams).4041 When you add a 3-ounce turkey patty with 24.6 grams of protein, your breakfast totals 28 grams of protein.42

 

A Quick Review

A high-protein breakfast (20 or more grams of protein) can keep you powered through the morning.

You can enjoy an egg-free breakfast and still get plenty of protein using options like cottage cheese, Greek yogurt, smoked salmon, and beans. Peanut butter, nuts, and seeds can add a protein boost to your meal. A scoop of whey protein powder in a simple smoothie is an easy, convenient way to meet your needs.

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