Ethan Brooks
Breakfast is often considered the most important meal of the day, and for those looking to increase their protein intake, there are many options to choose from. While eggs are a staple breakfast food that provides 6 grams of protein each, there are plenty of other protein-rich foods to choose from, including Greek yogurt, cottage cheese, lentils, quinoa, beans, tofu, and nut butter. For those who enjoy a heartier breakfast, meat products such as steak, sausage, and bacon are also high in protein. By incorporating a variety of these foods into your breakfast routine, you can easily increase your protein intake and start your day with a nutritious and energizing meal.
| Characteristics | Values |
|---|---|
| Greek Yogurt | 23 grams of protein per cup |
| Chia Seeds | 5 grams of protein per ounce |
| Eggs | 6 grams of protein each |
| Smoked Salmon | 16 grams of protein per 3-ounce serving |
| Nut Butter | 7 grams of protein per 2 tablespoons |
| Lean Meat Products | Chicken, turkey, and pork sausage |
| Quinoa | 8 grams of protein per cup |
| Tofu | The firmer the tofu, the higher the protein |
| Beans | 15 grams of plant protein per one-cup serving of cooked pinto beans |
| Pancake and Waffle Mixes | Birch Benders has 14 grams of protein per serving |
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What You'll Learn
High-protein breakfasts without eggs
While eggs are a great source of protein, there are plenty of other ways to enjoy a high-protein breakfast. Here are some egg-free options to start your day with a protein punch:
Tofu Scramble
Tofu is a complete protein source, containing almost no saturated fat, and about 10 grams of protein per 100 grams. To make a tofu scramble, drain and press the tofu to remove excess moisture, then crumble it into bite-sized pieces. You can add vegetables of your choice, like onions, peppers, and mushrooms, to increase the nutritional value. For an "eggy" flavor, add a dash of black salt and a pinch of turmeric for color.
Bean Burritos
Beans are a good source of protein, with one cup of cooked pinto beans containing about 15 grams of plant protein. You can make breakfast bean burritos, or even egg-free huevos rancheros. Canned beans are an easy option to add to your breakfast, and you can also make a make-ahead casserole.
Chia Seed Pudding
Chia seeds are high in protein, fiber, and omega-3 fatty acids. When soaked in milk, they turn into a decadent pudding that can be topped with berries, nut butter, or granola.
Greek Yogurt
A 7-ounce container of plain, nonfat Greek yogurt contains around 150 calories and 20 grams of protein. You can boost the nutritional value by adding toppings like berries, nuts, or seeds. For a sweeter option, drizzle some honey on top.
Protein Pancakes
You can make protein-rich pancakes by adding ingredients like Greek yogurt, peanut butter, and gluten-free oat flour. These pancakes can be a healthy breakfast option, providing 15-25 grams of protein, depending on the ingredients and quantity.
Smoothies
Smoothies are a great way to pack in protein, especially when combined with ingredients like nut butter, seeds, and protein powder. You can also add soy milk, peanut butter, and Greek yogurt for a creamy, high-protein shake.
So, whether you're looking for savory or sweet, there are plenty of high-protein breakfast options to choose from, even without eggs!
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Greek yoghurt and chia seeds
Greek yoghurt is a great source of protein, with one cup delivering 23 grams. It's also high in calcium and potassium. For a filling breakfast, you can add fruit, granola, peanut butter, honey, or even a high-fiber cereal.
Chia seeds are also a great source of protein, with one ounce delivering 5 grams of protein and 10 grams of fibre. They are also packed with omega-3 fatty acids, vitamins, minerals, antioxidants, and gut-healthy probiotics. When soaked in liquid, chia seeds turn into a thick pudding.
Combining Greek yoghurt and chia seeds makes for a delicious, protein-rich breakfast. To make a chia pudding, mix one cup of Greek yoghurt with one cup of milk and a quarter cup of chia seeds. You can also add a sweetener like honey or maple syrup, and a dash of cinnamon for extra flavour. Let the mixture sit for at least two hours or overnight, and then top with fresh berries, nuts, coconut flakes, or other toppings of your choice.
For a quicker option, simply mix Greek yoghurt and chia seeds together and let them sit for about ten minutes before eating. You can add fruit, granola, or peanut butter on top for extra flavour and crunch.
This breakfast option is not only tasty and nutritious but also versatile and convenient, making it a great choice for busy mornings.
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Meat and eggs
A classic combination is steak and eggs. At Denny's, for example, you can get a juicy sirloin steak with two eggs cooked to your liking, and you can add fruit to the side for an even more nutritious meal. If you're in the mood for something more indulgent, you can try a burger for breakfast. Denny's offers a Slamburger™, which includes a 100% beef patty topped with a hash brown, an egg, crispy bacon, and cheese, all sandwiched between two buns.
If you're looking for a quick and easy option, you can make an omelette with eggs, sausage, bacon, fire-roasted bell peppers, onions, sautéed mushrooms, tomatoes, and cheddar cheese. You can also add in some diced leftover chicken, steak, or pork for an extra protein boost. For a more portable option, wrap your omelette in a tortilla with some salsa and avocado slices for a delicious breakfast burrito.
For those who enjoy fish, smoked salmon is a great option. It's a morning staple in Scandinavian countries and provides almost 16 grams of protein per 3-ounce serving, along with heart-healthy omega-3 fats. You can add it to omelets or frittatas, or enjoy it the traditional way on rye bread with cream cheese and a sprinkle of dill or chopped scallions.
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Nut butters
You can make your own nut butter at home with just one or two ingredients and it will take less than 30 minutes. First, choose your base. You can start with raw, organic almonds, and mix in a few walnuts for omega-3s. Hazelnuts, pecans, macadamia nuts, cashews, and walnuts are also great options for making nut butter. If you want to add a hint of sweetness to your nut butter, you can roast the nuts in an oven at 350 degrees Fahrenheit for 8-12 minutes, or until they are fragrant and slightly golden brown. Then, blend the nuts in a food processor or high-speed blender until a creamy butter forms. You can add salt or other seasonings to taste.
There are also many options for store-bought nut butters. You can find simple one-ingredient peanut butters, as well as more complex snickerdoodle-flavoured blends. Some popular brands include Big Spoon, which offers a wide range of nut butters made in small batches, and Enzo's Table, which sells almond butter made from just one ingredient: estate-grown California almonds that are lightly roasted and ground in small batches.
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Lentils and quinoa
Quinoa Porridge
Quinoa porridge is a nutritious and satisfying breakfast option. It can be made with quinoa, lentils, and berries, creating a 100% whole-food plant-based meal. To prepare, simply rinse the quinoa and lentils together and boil them in water. You can also add frozen berries directly to the quinoa and lentil mixture to keep them fresh and add a tasty twist. This dish can be made in advance and stored in the fridge for up to a week, making it a convenient option for meal prep.
Savory Quinoa and Lentil Breakfast Bowl
For a savory option, you can create a breakfast bowl with quinoa, lentils, and fresh vegetables. Start by cooking quinoa and lentils in vegetable broth. Then, prepare your desired vegetables, such as onions, carrots, broccoli, peppers, mushrooms, scallions, and garlic, by sautéing them in olive oil. Layer the quinoa and lentil mix in a bowl, add your vegetables, and top with a poached egg and avocado. This dish is not only flavorful but also provides plenty of protein and energy to start your day.
Lentils, Quinoa, and Rice Bowls
For a heartier option, you can combine lentils, quinoa, and rice in a bowl. This dish is often accompanied by vegetables, such as sweet potatoes, creating a nutritious and filling meal.
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If you're looking for a warm and comforting breakfast option, consider a Spanish-inspired lentil and vegetable stew. This dish is simple, economical, and delicious, making it a great choice for those who enjoy savory and hearty breakfasts.
Incorporating lentils and quinoa into your breakfast provides a great source of protein and can be tailored to your taste preferences, whether you enjoy sweet or savory options.
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Frequently asked questions
High-protein breakfast options include egg muffins, huevos rancheros, Greek yogurt parfaits, smoothies, smoked salmon bagels, tofu scrambles, pancakes, omelettes, and shakshuka.
Eating a high-protein breakfast can help you feel fuller for longer, reduce cravings, and prevent overeating later in the day. It can also help stabilise blood sugar levels, improve muscle health, and increase energy expenditure.
The amount of protein you should eat at breakfast depends on your individual activity level, age, and unique health goals. However, studies have shown that consuming around 25-30 grams of protein at breakfast can help regulate appetite and support lean body mass.
