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10 Egg-Free, High-Protein Breakfasts

Author: Taylor Bathel

Are your morning eggs starting to feel like ehhh-ggs? Switch it up! Meet some new protein-packed, go-to breakfasts that you can make (or make ahead) in a jiffy. 

1. Yogurt parfait

A single cup of greek yogurt scores you 17 grams of protein. Add shredded coconut and nuts, or your favorite low-sugar granola for a satisfying crunch. Dairy-free? Try almond milk yogurt, which contains 5 grams of protein per serving.

2. Overnight oats

Soaking oats in liquid overnight causes the oats to soften, leaving you with a ready-to-go breakfast. Just the base of ½ cup rolled oats + 1 cup milk brings you to 13 grams of protein when using soy or cow’s milk. Find or create your favorite blends!

Inspiration: Peanut Butter Chocolate Chip Cookie Dough Overnight Oats 

3. Protein pancakes

Pancakes can feel like an indulgence, though can be easily made with whole grains and high-protein ingredients for a wholesome breakfast. Check out some recipes, or purchase a mix like Kodiak Cakes for 14 grams of protein per serving. Pro tip: Make a big batch for the week, and heat them up in the toaster. 

Inspiration: Oatmeal Blueberry Yogurt Pancakes

4. Cottage cheese

If dairy is your friend, give this creamy dream a try. Low-fat cottage cheese holds 10 grams of protein per half cup. Top with sweet or savory additions! 

5. Toast

That’s right. Bread. Whole grain breads average around 5 grams of protein per slice. An example: Ezekiel bread, which contains protein from sprouted grains and beans, bringing you to 8 grams of protein per 2 slices. Top your toast with more protein! Feeling sweet? Almond butter and berries. Feeling savory?  Hummus, olives, and pumpkin seeds. 

6. Chia seed pudding

Just like oats, give these seeds a soak overnight! Chia seeds contain soluble fiber, which means they create a gel-like consistency when combined with liquid. A consistency like pudding! A single serving of chia seed pudding contains about 3 tbsp. of chia seeds – or 9 grams of protein! The final product will have even more, depending on your milk and topping choice.

Inspiration: Pumpkin Pie Chia Pudding 

7. Breakfast quinoa

Sick of oats? Try a new grain. Quinoa packs nearly twice the protein power as oats, coming in at 9 grams a serving. Prepare them as you would oatmeal with your fave toppings – like hemp seeds, for another 10 grams of protein! Feeling savory? Top with canadian bacon, avocado, and pesto. 

Inspiration: Cinnamon Apple Breakfast Quinoa

8. Protein muffins

Bake a batch of easy, soul-warming muffins to have ready for the whole week. Find recipes that include wholesome ingredients like whole wheat flour, oats, or fruit for a filling morning!

Inspiration: Peanut Butter Protein Muffins

9. Homemade protein bars

Creating your own bars is surprisingly simple, and gives you control over the ingredients. Not to mention, you’ll save some serious cash by going DIY. 

Inspiration: Homemade Cinnamon Roll Protein Bars

10. Smoothie bowl

Upgrade your smoothie by savoring it slowly with a spoon and adding fun toppings. Smoothies are perfect for sneaking in leafy greens, avocado, and even frozen cauliflower! (Don’t knock it till you’ve tried it, #NoomNerds!)

Inspiration: Mocha Protein Smoothie Bowl