By Tired of eggs every morning? Whether you have an allergy or just need a break, you don't have to sacrifice your protein goals by not eating eggs. These 29 high-protein breakfast recipes without eggs pack in 15-30g+ of protein without an egg in sight!
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Mornings can get crazy but eating protein first is critical to starting off on the right foot. However, it only works if it's a breakfast you'll actually want to eat.
If you need a quick high-protein breakfast without eggs, start with one of these:
- Oatmeal made with skim milk and Greek yogurt and favorite toppings such as fruit, honey, etc.
- Greek Yogurt bowl with granola and nut butter or hemp hearts
- Protein smoothie with protein powder
- Overnight oats with with hemp seeds and/or chia seeds
- Cottage cheese with fresh fruit and hemp hearts
Simple Target: Aim for 20-30g of protein for breakfast by combining 2-3 high protein sources in one meal.
Why this works (without eggs)
Protein at breakfast helps with fullness, energy, and fewer random snack cravings later in the day. The trick is stacking small protein sources together, not relying on one "perfect" ingredient.
High-Protein Staples That Aren't Eggs
Some of our favorite include the following:
- Greek yogurt
- Cottage Cheese
- Hemp hearts
- Chia seeds
- Tofu
- Soy milk or dairy milk (great to add protein to your morning coffee)
- Breakfast sausage or meatballs
- Peanut butter of almond butter
- Beans/lentils as base for savory bowls
High-protein oat-based breakfasts
Oats are a great base to make a lot of different high-protein breakfasts. From overnight oats to baked oats and protein balls, there is a huge variety of quick and easy meals you can make that are packed with protein!
1. Protein Overnight Oats (no protein powder)
510 calories · 32g protein | meal-prep
Made with just a few simple ingredients, these amped up protein overnight oats are packed with 32g of protein. Plus, with hemp seeds and chia seeds, they also have 12g of fiber. So take 5 minutes to prep this ultra-simple and delicious high-protein breakfast.
2. Protein Breakfast Cookies
265 calories · 10g protein | grab-and-go
Who says you can't have cookies for breakfast?! These high-protein breakfast cookies are the perfect way to start your day without eggs (they can be made with flax eggs instead). I love grabbing them before a workout for some carbs and protein or pairing them with Greek yogurt for 30 grams of protein after my morning workout.
3. Brownie Batter Overnight Oats
297 calories · 13g protein | no protein powder
Made without any protein powder, these brownie batter protein overnight oats are the perfect recipe for a quick and easy breakfast. They are made with wholesome ingredients that naturally pack in the protein, like hemp seeds. All you have to do to make it is mix everything together and then let it do its thing in the fridge overnight!
4. Protein Granola with Greek Yogurt
207 calories · 7g protein | 5-minute prep
With just 5 minutes of hands-on work, this protein granola is the perfect topping for your yogurt parfait or as a quick snack. Ingredients like cashews and hemp seeds keep the protein and fiber high without protein powder. And maple syrup and cinnamon keep it sweet and delicious!
5. Chocolate Protein Baked Oats (24 grams)
477 calories · 24g protein | tastes like a brownie
Made all in the same pan it bakes in, these chocolate protein baked oats are completely egg-free and taste like a brownie for breakfast! Enjoy them with a dollop of Greek yogurt and a drizzle of nut butter for an extra protein punch.
6. 10 Minute Fancy Oatmeal with Caramelized Bananas (15 grams)
367 calories · 19g protein | dairy-free
Who wouldn't feel fancy enjoying this fancy oatmeal with caramelized bananas and hazelnuts?! It's creamy, dairy-free, gluten-free, and has all the warm and comforting flavors that fill a house with joy!
7. Protein Balls without Protein Powder (12 grams)
386 calories · 12g protein (per 2) | 10-minute snack
These protein balls without protein powder are the perfect snack to fight off hanger! They are made with 8 simple ingredients, ready in 10 minutes, and do not require any special equipment; all you need is a bowl and a spoon! Keep them on hand (they're great as meal prep!) for a quick protein burst and sweet treat wrapped into one happy little ball.
8. Overnight Oats with Protein Powder (31 grams)
292 calories · 31g protein | vegan + gluten-free
Overnight Oats with Protein Powder are an easy, healthy breakfast meal prep for those busy mornings. They can be customized for whatever sounds good, are packed with protein and fiber, and the best part is that they come together in minutes! Plus, the base of this simple recipe is vegan and gluten-free.
9. Snickers Overnight Oats
442 calories · 19g protein | candy bar-inspired
A healthy breakfast shouldn't be boring. Snickers high-protein overnight oats without protein powder are packed with 19g of protein and ready in just 10 minutes! This makes for an easy meal prep breakfast that tastes like your favorite candy bar while also ensuring you start your day with a high-protein meal!
High-protein Breakfast Smoothies & Bowls
Breakfast smoothies are another great way to get your morning started off strong without eggs. Our list of smoothies below use a variety of high-protein ingredients such as tofu, chickpeas, Greek yogurt, and cottage cheese. They're all creamy, delicious, and filling!
10. Chocolate Cherry Tofu Smoothie
477 calories · 19g protein | dairy-free
With no dairy and nearly 20 grams of protein, this chocolate cherry tofu protein shake is like sipping on your favorite milkshake. Using my knowledge as a certified nutrition coach, I've developed this smoothie to not only taste great with just a touch of maple syrup, but to keep you full with 14 grams of fiber!
11. Chickpea Date Smoothie
311 calories · 21g protein | plant-based
You may have seen the viral date shake, but how about an even better chickpea smoothie with the same cozy date-sweetened flavors?! This one has more fiber, 21 grams of protein, and no protein powder. Plus, you only need 7 ingredients, all of which are totally plant-based!
12. Strawberry Cottage Cheese Smoothie
315 calories · 14g protein | Erewhon dupe
Move over Erewhon, this strawberry cottage cheese smoothie is a dupe of the famous strawberry cloud smoothie. It uses no protein powder but still packs in 14 grams of protein and 6 grams of fiber. In just 5 minutes, you can have the most delicious and fluffy smoothie (or is it a milkshake?!).
13. Peanut Butter Avocado Smoothie (21 grams)
546 calories · 28g protein | nutrient-dense
This creamy, delicious Peanut Butter Avocado Smoothie provides a great way to get a huge boost of nutrients and energy!
14. High-Protein Acai Bowl
545 calories · 26g protein | antioxidant-rich
This protein acai bowl is as thick and purple as anything you'd order at a smoothie bar, but it has about 25g of protein per bowl from Greek yogurt, pb powder, and hemp seeds! No protein powder, no chalky aftertaste.
15. Banana Blueberry Protein Smoothie
233 calories · 16g protein | no protein powder
Made with simple ingredients, this banana blueberry protein smoothie is creamy and flavorful with the warmth of cinnamon. It uses no protein powder but still packs in 16 grams of protein thanks to flax seeds and Greek yogurt.
16. Protein Matcha Berry Smoothie
264 calories · 18g protein | refined sugar-free
This Strawberry Matcha Smoothie offers a great way to get a huge boost of nutrients and energy! It features healthy ingredients such as earthy matcha, sweet strawberries, and creamy avocado. It's refined sugar-free, gluten-free, and dairy-free!
17. Chocolate Cheesecake Shake
323 calories · 16g protein | dessert-inspired
Who said healthy recipes had to be boring? This chocolate cheesecake protein shake combines all the flavors of your favorite dessert in a nutritious drink. Packed with 16 grams of protein and ready in 5 minutes, it's the perfect option for breakfasts, snacks, or desserts!
18. Chocolate Peanut Butter Smoothie
396 calories · 24g protein | freezes into fudgesicles
With absolutely no protein powder, this chocolate peanut butter protein smoothie packs in 24 grams of protein and 5 grams of fiber. It's easy to make in just 5 minutes, and it makes a delicious, healthy fudgesicle when frozen!
19. Pumpkin Spice Latte Protein Shake
306 calories · 21g protein | fall favorite
Who needs Starbucks when you can have a pumpkin spice latte protein shake at home for half the price?! This shake has all those warm cozy spices but no processed sugar, 21g of protein, and 4g of fiber. It's the perfect on-the-go option or quick breakfast for fall.
20. Apple Pie Protein Shake
357 calories · 16g protein | keeps 3 days
This apple milkshake packs 16 grams of protein and is ready in 5 minutes. It has all the flavors of fall! Using frozen apples with the skins on keeps the fiber high and doesn't require ice. This means it keeps in the fridge for up to 3 days without the texture being watered down.
Other High-Protein Breakfasts without Eggs
Below is our list of miscellaneous high-protein breakfasts without eggs. From breakfast meatballs to chia seed pudding, these recipes are where you'll find a wide variety of flavors. There's something for everyone!
21. Chia Seed Pudding
396 calories · 21g protein | tofu-based
After multiple rounds of testing and months of trial and error, this dairy-free protein chia seed pudding is finally perfect! Totally creamy, delicious, so simple to make, and packed with 20 grams of protein. All thanks to simple ingredients like tofu, soy milk, and chia seeds.
22. Chicken Pork Breakfast Meatball
436 calories · 33g protein (per serving) | kid-approved
Made with just 6 ingredients, these breakfast chicken pork meatballs come together in just 30 minutes. They have the same great sweet and savory flavor of a maple sausage, but all the sweetness comes naturally from shredded apples! They are so good, my toddler ate 8 (yes 8) in one night! And did I mention each meatball has around 12g of protein?!
23. Chocolate Chia Seed Pudding
423 calories · 18g protein | like brownie batter
Made with just a handful of ingredients, this high-protein chocolate chia seed pudding without protein powder is as decadent as brownie batter. You can whip up this recipe in just 5 minutes, and it'll be ready for you when you wake up! The key is using vanilla Greek yogurt that's thick enough to suspend the chia seeds so you don't have to stir it again and sweet enough to mellow out any tang.
24. Brownie Batter Yogurt Parfait
318 calories · 16g protein | 5-minute dessert
Made with just a few simple ingredients and no protein powder, this brownie batter high protein yogurt parfait is the perfect quick snack or dessert. It can easily be made dairy free and you can customize it with your favorite fruit and granola.
25. Protein Pancake Coffee Cake
430 calories · 18g protein | rivals a bakery
I don't mean to be dramatic, but when I say this protein pancake coffee cake rivals any bakery coffee cake, I mean it. It's got a super tender texture, sweet filling, and an out-of-this-world crumb topping. But here's the kicker: There's no protein powder, and it's got 18 grams of protein and half the sugar! It's easy to make with a flax egg to enjoy this breakfast without eggs.
26. Protein Cinnamon Roll Bites
268 calories · 10g protein | 30-minute treat
When you want a cinnamon roll but not a whole tray, make these high-protein cinnamon roll bites. They are made with simple ingredients (no protein powder) and take just 30 minutes to whip up. They can also easily be made gluten-free with oat flour and will still pack in 10 grams of protein and 3g of fiber!
27. High Protein Blueberry Muffins
290 calories · 11g protein | bright + sweet
Bakery-style blueberry protein muffins might seem like a distant dream, but I promise they aren't! They are right here and packed with protein and fiber, and easy to whip up at home. With a few bakery hacks, they truly rival any muffins you'll find at your local coffee or pastry shop. Use a flax egg instead of eggs to make this an egg-free breakfast!
28. Protein Zucchini Bread
335 calories · 11g protein | no protein powder
After many rounds of testing (this recipe was actually years in the making), we have finally nailed high-protein zucchini bread without protein powder! It packs 11g of protein per slice and 3g of fiber and rivals any zucchini bread you'll find at your favorite bakery. I'm not lying-try it for yourself!
29. Snickerdoodle Protein Balls
299 calories · 9g protein | cookie dough texture
These easy Snickerdoodle protein bites are perfect for those crazy-busy days when you're out running errands with your family, hiking, or just stuck at your desk craving a sweet treat. These energy bites are quick to make and can be thrown into some Tupperware or a ziplock bag all in 5 minutes. Pop a couple in your bag, and you're good to go - no matter what your day throws at you!
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