High-Protein Breakfast Ideas for Mornings When You Want to Skip Eggs
from https://www.verywellhealth.com/

Skip the eggs and still enjoy a high-protein breakfast with these delicious ideas. Each option is packed with protein to keep you energized and full throughout the morning. The best high-protein breakfast foods deliver 20–30 grams of protein, helping to stabilize blood sugar and keep you full until lunch.

1. Greek Yogurt with Berries and Seeds

A 7-ounce container of plain, nonfat Greek yogurt offers about 150 calories and 20 grams of protein. Enhance its nutrition by adding toppings like berries for fiber and antioxidants, and nuts or seeds such as chia, flax, or hemp for healthy fats and extra protein.

Boost the nutritional value even more by adding some of your favorite toppings. Berries contribute fiber and antioxidants, while nuts or seeds (like chia, ground flax, or hemp) provide healthy fats, fiber, and extra protein for a well-rounded breakfast.

2. Cottage Cheese with Toppings

Cottage cheese makes a great breakfast base, providing around 80 calories and 15 grams per half-cup serving. It’s also versatile, depending on whether you prefer fruity or savory flavors.

For instance, you could make a cottage cheese bowl by adding berries, peaches, pineapple, or mandarin oranges with nuts and seeds, or you could go with sliced cucumbers, bell peppers, and cherry tomatoes with a dash of salt and pepper. Either way, these additions boost your meal’s vitamin, mineral, and antioxidant content.

3. Tofu Scramble

One-fifth of a block of extra-firm tofu provides at least 9 grams of protein and 75 calories. This versatile plant protein is a good substitute for scrambled eggs. Its mild flavor allows it to take on the flavors of whatever herbs, spices, and sauces you add to the sauté pan, along with chopped vegetables like broccoli, spinach, mushrooms, tomatoes, garlic, and onions.

To give your tofu scramble an “eggy” flavor, try using a dash of Kala namak or black salt, which has a sulfuric smell. Add some turmeric and nutritional yeast to give it a yellow color. Serve with whole wheat English muffins.

4. Protein Smoothie

You can meet your daily protein needs with whole foods, but sometimes protein powder is a convenient way to ensure you’re starting your day off adequately. A protein smoothie can pack 20-30 grams of protein, depending on your ingredients.

Start with a scoop of your favorite protein powder and add a cup of soy or pea milk for more protein. Adding nut butter or seeds can increase protein, fiber, healthy fats, vitamins, and minerals. Toss in pitted dates or a dollop of maple syrup for a bit of natural sweetness.

Protein Smoothie Without using Protein Powder: Chocolate-Peanut Butter Protein Shake

This creamy high-protein shake will keep you satisfied for hours and tastes like a chocolate-peanut butter banana milkshake. You don't even need to add protein powder, thanks to the naturally occurring protein in the soymilk, Greek yogurt and peanut butter.

Unsweetened soymilk is a healthy alternative to cow’s milk and one of the few nondairy milks that has a similar nutritional profile to cow’s milk. Soymilk delivers protein, calcium, vitamin B12 and potassium. If it’s fortified, it will also provide vitamin D. Unlike cow’s milk, soymilk also provides a small amount of fiber. It’s also lower in carbs than cow’s milk—unless it’s a flavored variety, in which case, the amount of carbs and added sugars will go up.

Combine 1 cup unsweetened vanilla soymilk, 3/4 cup sliced frozen banana, 1/2 cup reduced-fat plain Greek yogurt, 1 tablespoon cocoa powder, and 1 tablespoon natural peanut butter in a blender; blend until smooth.

5. Overnight Oats With Nut Butter

While oats offer about 5 grams of protein per half-cup, and adding 1 to 2 tablespoons of almond or peanut butter can bring the total closer to 12 to 15 grams for the meal.

To prepare them, mix rolled oats with liquid in a 2:1 oat-to-liquid ratio and let them sit in the fridge overnight. To optimize protein content, use milk or soy milk instead of water. Add dark chocolate chunks, sliced bananas, or raspberries for more flavor.

6. Almond Butter on Whole Grain Toast

It doesn’t get much easier than nut butter slathered on a high-fiber piece of toast in the morning to keep you satiated. A 2-tablespoon serving of almond butter provides 7 grams of protein, and one slice of whole wheat bread provides another 4.5 grams.

Add a sprinkle of sea salt or a dash of ground cinnamon for flavor. Or add a sliced banana on top.

7. Lentil Breakfast Hash

Lentils provide a great high-protein base for a savory breakfast plate. A half cup of cooked lentils contains 9 grams of protein and 115 calories, plus 8 grams of fiber to help keep you full all morning.

To make a breakfast hash using lentils, sauté cooked lentils with diced potatoes, bell peppers, onions, mushrooms, and your favorite spices or herbs. Top it with some fresh salsa or guacamole to taste, and enjoy it with whole-grain toast or a muffin.

8. Quinoa Breakfast Bowl

Quinoa is one of the highest-protein whole grains and works well in savory and sweeter dishes. Just a half cup of cooked quinoa contains 110 calories, 5 grams of protein (and it is a complete protein), and 2.5 grams of fiber. Quinoa also contributes some essential micronutrients, like magnesium and iron.

To make a quinoa-based breakfast bowl, top your cooked quinoa with a dash of cinnamon, some fresh blueberries, raspberries, or strawberries, a touch of non-dairy milk, and a drizzle of honey or maple syrup for more sweetness.

For a savory breakfast, top cooked quinoa with sautéed greens, onions, garlic, fresh avocado slices, and hemp seeds.

9. High-Protein Pancakes

Depending on the ingredients you use (and how many pancakes you eat), a pancake breakfast can easily pack 15 to 25 grams of protein.

While conventional pancakes are made using a basic blend of flour, sugar, and baking ingredients, you can increase their protein content by adding protein powder or cottage cheese to the batter.

Top your stack with your usual favorites, whether a blueberry compote, a slather of peanut butter, maple syrup and butter, or some cooked walnuts and apple slices with cinnamon and a dollop of vanilla Greek yogurt.

10. Chia Pudding

One ounce of chia seeds (about 3 tablespoons) provides approximately 5 grams of protein and 10 grams of fiber.

To make chia pudding, combine 3 tablespoons of chia seeds with 1 cup of soy milk (contributing another 8 grams of protein) and 1 tablespoon of maple syrup for sweetness. Refrigerate for at least 5-6 hours or overnight, allowing the seeds time to absorb the liquid and form a pudding-like texture. You can add toppings such as fresh fruit, granola, nuts, and seeds if you like.