High Protein Eggless Breakfast Ideas

Kicking up the Protein at Breakfast When You Can't Have Eggs

Cottage Cheese

Verywell / Alexandra Shytsman

Eggs are a wonderful and versatile breakfast item. They help you to feel full and satisfied and they're packed with protein, which helps provide energy to start your day. But unfortunately, if you’re allergic to eggs, they are out of the question, at breakfast, snacktime or at any other time. That means you may want another source for protein at breakfast.

There are lots of good reasons to eat a high-protein breakfast. Eating plenty of protein at breakfast can increase your diet quality, and may help to satisfy your appetite, subsequently decreasing any preoccupation with food. 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.

Fortunately, there are plenty of ways to get a high-protein breakfast without including eggs. Try these 10 healthy breakfast ideas without eggs:

Greek Yogurt

Greek yogurt is 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. Be aware that some flavored Greek yogurts contain added sugar.


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. Try a slice of cheese on a slice of dense brown bread for a satisfying breakfast.

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.


At 8g of protein per cup, you can’t deny the power of protein in milk. Serve it with whole-grain cereal, in a breakfast 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. Compared to other milk alternatives like rice milk or almond milk, soy milk has higher protein content. If you don't care for the taste of the first soy milk you try, shop around—there are many alternatives on store shelves.

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. Try mixing cottage cheese into pancake mix or muffin batter for a creamy protein punch.

Nut Butter

Peanut butter contains up to 8g per 2 tbsp, while other nut butters showcase around 7 to 8g per 2 tablespoon serving. On average, nut butters contain around 16g of fat (145 calories), but don’t let that steer you away from their health benefits, which include omega-3 fats and other important nutrients. Spread nut butter on some toast, a bagel, or swirl nut butter into oatmeal for a yummy, satisfying breakfast alternative.


Like nut butters, 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.


This soybean product holds about 10g of protein per half-cup, making it a good choice for kick-starting your day. Use tofu in a breakfast scramble, a quiche, or in smoothies or shakes.


Weird? Maybe. Many cultures eat beans at breakfast, and with their versatility for flavoring and stellar nutrients (think fiber, B vitamins, and iron), you can’t beat the filling factor. 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.

A Word From Verywell

Eggs are a concentrated source of protein (and a variety of nutrients), and so for many people, they work well as a breakfast food. But if you can’t have eggs, you’ll want to find egg alternatives for breakfast that can mimic these benefits. After all, high protein breakfast ideas without eggs may help you stay on track with your health and weight.

When you eat a high-protein breakfast, you should make sure not to consume too much protein throughout the rest of the day. Your protein needs will vary depending on your age and on how active you are, but generally speaking, most people consuming 2,000 calories a day require 75 to 100 grams of protein per day.

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

By Jill Castle, MS, RD
Jill Castle, MS, RD, is a childhood nutrition expert, published book author, consultant, and public speaker who helps parents nourish healthy kids.