High-Protein Breakfasts Without Eggs

Eggs are a wonderful and versatile breakfast item, but  if you’re allergic to eggs, they are out of the question. That means you may want another source for protein at breakfast.

A high protein breakfast, containing 25 to 30 grams of protein, has been associated with weight loss and maintenance of that weight loss in research studies.

Try these 10 healthy breakfast ideas without eggs:

Greek Yogurt

Greek yogurt is a strained yogurt, which (when compared to conventional yogurt) results in a thicker texture and a more concentrated source of protein—up to 15g per cup. Pair a bowl of plain Greek yogurt with fruit, granola, nuts, or throw it into your fruit smoothie for a protein boost. You can also mix Greek yogurt into your pancake batter or muffin mix.

Cheese

Cheese often is used at lunch on sandwiches, as an appetizer, or an ingredient in dinner casseroles. But there’s no reason cheese can’t also make an appearance at breakfast. With about 5g of protein per ounce (about a slice), cheese elevates that plain old piece of toast or bagel to a higher protein status.

Lean Meat

Eat like the Europeans with a plate of meats, cheeses, fruit, and bread. Try ham, turkey, chicken, prosciutto, salami, Canadian bacon, and more. You’ll be sure to get a protein kick—about 7g per ounce—and a different take, and taste, at breakfast.

Milk

At 8g of protein per cup, you can’t deny the power of protein in milk. Serve it with a whole-grain cereal, in a smoothie, or as an ingredient in breakfast items like muffins or pancakes.

Soy Milk

Similar to milk in its protein content—8g per cup—soy milk can do almost everything that cow’s milk can do.

Cottage Cheese

Boasting almost 25g of protein per cup, cottage cheese is an easy (and usually sugar-free) stand-in for yogurt. Top it with fresh fruit, nuts, or low fat granola for a surprisingly delicious breakfast option.

Nut Butter

Peanut butter contains up to 8g per 2 tbsp, while other nut butters showcase around 7 to 8g per 2 tablespoon serving.

Nuts

Nuts add a protein punch to breakfast. You can add nuts to oatmeal, yogurt, cold cereal, or just mix them into a homemade trail mix with dried fruit. You’ll get about 4 to 6g of protein per ounce, depending on the type of nut you eat.

Tofu

This soybean product holds about 10g of protein per half cup, making it a good choice for kick-starting your day.

Beans

Wrap beans in a tortilla with some cheese and salsa, and you’ve not only got a high protein breakfast, but it’s ready to go when you are.