Eat These Foods if You Want to Protein Pack Your Day Without Eating Eggs
Eggs are a classic breakfast food, and they’re full of delicious protein. But an average-sized egg contains just 6-7 grams of protein, and though eating multiple eggs increases the protein serving, why not experiment with other options? These 35 healthy breakfast foods all contain more protein than eggs.
Peanut Butter - 8g
You might think of peanut butter as a sweet treat, but it’s actually a plant-based protein that can absolutely be enjoyed as part of a healthy breakfast. Put it on wholegrain bread or muffins for an extra-healthy option to counteract the sweetness.
Tahini - 8g
Tahini is an underrated but delicious sesame-seed paste that is rich in protein and the perfect addition to a healthy breakfast. Like peanut butter, it can be spread on toast or used as a topping for protein pancakes or waffles for some extra bulk.
Quinoa - 8g
Forget everything you’ve heard about quinoa being pretentious or tasteless because it’s actually a top-notch breakfast food. On top of being higher in protein than an egg, a portion of quinoa can make a delicious, filling, and healthy breakfast bowl.
Milk - 8g
Everybody raves about the calcium content in good old cow’s milk, but did you know that one 8-ounce glass also contains around 8 grams of protein? It’s a simple but effective way to reap some extra benefits in the morning with little effort required.
Chia Seeds - 9g
Seeds might sound like a boring diet choice, but a few tablespoons of chia seeds can give you an extra 9 grams of protein each day. Sprinkle them on top of porridge or oatmeal, or mix them into a breakfast bowl for a heartier start to your day.
Almond Milk - 10g
While regular milk is perfectly fine, many people prefer non-dairy alternatives. If you’re one of those people, substitute it with a glass or two of almond milk to get up to 10 grams of extra protein. You can also use it to prepare various meals, such as smoothies and porridge.
Kefir - 10g
Speaking of milk, what about Kefir? It’s an interesting fermented milk with a yogurt-like texture and plenty of good protein. Kefir is also full of probiotics, so it’s perfect if you’re consuming more protein to improve your health.
Chia Pudding - 10g
If porridge and oatmeal aren’t your thing, why not try a chia pudding? It combines two protein-packed foods, chia seeds and milk, and soaks them together to create a tasty morning snack that you can make even healthier with some fruit.
Mini Quiche - 10g
Quiche isn’t a typical breakfast food, but if you want more protein, it’s the perfect choice. It combines two major sources of protein, eggs and cheese, making it a great savory option for health-conscious eaters. Mini quiches are also ideal for snacking.
Unsweetened Granola - 10g
Granola is a nutritious, protein-rich option, but if you add too many sugary things, it quickly becomes unhealthy. To maximize the benefits and the protein, stick to unsweetened granola, and add some fruit or plain yogurt for extra filling and flavor.
Ezekiel Bread - 10g
Ezekiel bread is a flourless, sprouted-grain bread with amazing health benefits. Each slice has almost double the amount of protein as regular breads, and just two slices of Ezekiel toast for breakfast can provide 10 valuable grams each day.
Cottage Cheese - 10g
Cottage cheese may look meagre, but one serving has almost as much protein as two whole eggs. It’s also low in carbs and high in calcium, so you can eat a large portion on top of toast or mix it into a breakfast bowl for a much-needed protein boost.
Turkey Bacon - 12g
Turkey bacon may contain slightly less protein than pork bacon, but it has fewer calories and less fat, so it’s the healthier breakfast option. A few decent-sized rashers provide up to 12 grams of protein, too, so you’ll still get your fill each day.
Protein Oats - 12.5g
If you’re an oatmeal fan, we’ve got some good news! Protein oats are a simple combination of regular oats and a protein source, usually a powder. You can create an entire breakfast bowl with protein-rich oats, fruit, and peanut or walnut butter to provide you with energy throughout the day.
Sprouted Toast - 13.2g
Sprouted toast is made from sprouted bread, with all of the same nutrient-rich benefits. Ezekiel, wheat, and spelt bread are all perfect choices because they’re high in protein and delicious when paired with healthy toppings. Once you’ve made this change, you won’t look back!
Tofu Scramble - 13.2g
Don’t believe the lies about vegan food; it’s actually delicious! Scrambled eggs are good, but you’ll get more protein from tofu scramble, which is also low in saturated fat and cholesterol. You can add whatever healthy ingredients you like to bulk it up.
Teff Porridge - 13.3g
Teff porridge is made with an ancient Ethiopian grain, but it tastes just as good in the 21st Century! To make teff porridge, simply mix teff up with your choice of milk and oats, then sit down and enjoy your new favorite protein-filled breakfast.
Protein Waffles - 14g
As you’ve probably already guessed, protein waffles are made similarly to protein oats: by subbing in protein powder and then adding other protein-rich foods, like Greek yogurt, on top. One portion can easily provide 14 grams of protein, even without any toppings.
Ricotta Cheese - 14g
Ricotta is another underrated cheese living in cheddar’s shadow, but you should be eating it if you want more protein in your diet. It’s creamy and delicious, allowing you to reap the energetic benefits of protein without sacrificing flavor.
Turkey Sausages - 14g
If turkey bacon sounds good to you, why not plate up some turkey sausages to go with it? A single turkey sausage may contain up to 14 grams of protein, so even just eating two for breakfast a few days a week will do wonders for your protein intake.
Kodiak Cakes - 14g
If you’re not familiar with Kodiak cakes, you should pick up a packet mix as soon as you can. These tasty breakfast treats are made from healthy wholegrain flours, then bulked out with protein sources. You can enjoy these cakes in place of breakfast pancakes or waffles.
Protein Banana Bread - 15g
Banana bread is yet another well-loved classic that you can use to boost your morning protein intake. Simply adding a serving of protein powder will increase the protein content in the eggs and milk, and you can also add ingredients like cottage cheese and Greek yogurt.
Walnut Butter - 15g
Sometimes, the most delicious foods are also extremely good for us. Take walnut butter, which contains 15 grams of protein, plus fiber, omega-3, zinc, and vitamin E. You can put it on sprouted toast, mix it into oats, or even just enjoy a plain spoonful or two!
Skyr - 17g
You’ve probably never heard of Skyr, but it’s one of the best breakfast yogurts out there for protein. In fact, it contains roughly the same amount as three eggs, so don’t feel guilty about lathering it onto your morning fruit or granola!
Egg Whites - 18g
This next suggestion might confuse you, but egg whites contain about 67% of an egg’s protein, so it’s sometimes better to eat them alone. You can use them to make any breakfast meal you like, including omelettes, frittatas, or pancakes, while enjoying all of the protein benefits.
Vegan Omelette - 18g
Speaking of omelettes, there are plenty of ways to maximize the protein content while creating a filling and healthy breakfast. Experiment with different milks and cheeses, switch between turkey and veg, and try out as many recipes as possible.
Smoked Salmon - 18.3g
Smoked salmon is delicious, so you’ll be pleased to hear that it’s also one of the best protein-rich foods to eat for breakfast. A 3-ounce serving contains roughly 18.3 grams of protein, and if you enjoy it on sprouted toast, even better!
Weetabix Protein - 19g
Weetabix is a bit of a niche cereal, but most people don’t know that it comes in a protein version. It’s made of 100% wholegrain wheat, with added wheat gluten and barley extract to provide as much energy as possible. It’s best served with milk, fruit, or yogurt.
Greek Yogurt - 20g
You were probably expecting to see Greek yogurt on this list, and it never disappoints! A 200g portion has around 20 grams of protein, and it’s such a delicious and versatile food that you can enjoy it in a different way each day.
Whey Protein Shake - 20g
Whey protein shakes are popular with people who want to build muscle, so of course, they contain a large amount of protein. If you want to build healthy eating habits, having a whey protein shake for breakfast can increase energy, reduce hunger, and set you up for a productive day.
Grilled Sardines - 21g
Yes, you read that right! Sardines for breakfast might sound gross initially, but grilled sardines are chock full of protein, and they actually go really well with eggs. That way, you can enjoy a breakfast that is practically 100% protein!
Coffee Protein Shake - 25g
When protein alone isn’t enough to get you through the day, try a coffee protein smoothie! Adding some coffee makes protein drinks more palatable to people who aren’t accustomed to them, and also provides an extra boost of protein. It’s a win-win!
Egg and Bean Burrito - 25g
This one might be cheating slightly because it contains eggs, but it has such an amazing protein content that we had to mention it. Black beans are also a great source of protein, and you can even use sprouted tortilla wraps, too.
Protein Shake - 30g
The protein shake is a classic for any time of day, but enjoying one for breakfast gives you slow-releasing energy early on. One serving can contain 30 grams of protein or more, and there are endless recipes online with delicious flavors to try.
Classic Breakfast Burrito - 30g
Finally, while we’re on the topic of burritos, we had to mention the classic breakfast burrito, which has the highest protein content on this list. From the eggs to the cheese to the meat fillings, there’s easily enough protein to see you through the day.
