14 High-Protein Breakfast Ideas That Don't Rely on Eggs, According to a Nutritionist (2025)

Breakfast really is the most important meal of the day, and eggs are a central ingredient for so many breakfast foods. What can you eat if you want a high-protein breakfast without eggs? There are plenty of delicious options, and when egg prices are rising and the supply of eggs is uncertain, it is a good time to explore these other foods. We spoke to a registered nutritionist who shared the wide variety of high-protein foods she relies on for breakfast. Stocking these foods in your kitchen will help you break out of your reliance on eggs and give you some fresh ideas for breakfast.

Why Protein Is Important at Breakfast

Starting your day with a protein-packed breakfast can set the tone for steady energy and focus, says Lauren Manaker, a registered dietician, author, and owner of Nutrition Now Counseling. Protein isn’t just a buzzword used by people who are weight training or building muscle mass; it is also a key factor for the rest of us and helps us remain full and satisfied between meals. That’s why it’s so important to incorporate protein into the first meal we eat each day. It doesn’t always have to be the same thing, and it doesn’t even have to be that much protein to make a difference.

High-Protein Breakfast Foods That Aren't Eggs

Dairy

Don't overlook traditional dairy as a protein source for breakfast—or other meals.

Milk

Milk is an excellent protein choice in the morning because it provides 8 grams of high-quality protein per cup, helping to fuel your day and keep you feeling full, says Manaker. It also contains 13 essential vitamins and minerals, including calcium and vitamin D, which are crucial for bone health. Another notable nutrient found in milk is vitamin B12, which supports energy production and red blood cell formation, making milk perfect for an energizing morning meal. For those who are lactose intolerant, Manaker recommends lactose-free milk. “It’s a great alternative that delivers the same nutritional benefits without the lactose sugar,” she says.

How to Use: Cook your oatmeal with milk or blend it into a breakfast smoothie with chocolate and peanut butter or a handful of frozen fruit.

Greek Yogurt

The protein content of Greek yogurt varies slightly between brands and depending on the fat content, but on average, 1 cup of whole milk Greek yogurt contains about 20 grams of protein.

How to Use: Enjoy Greek yogurt topped with fresh fruit and granola (which adds even more protein) or use it in smoothies.

Cottage Cheese

One cup of full-fat cottage cheese can provide up to 25 grams of protein.

How to Use: Like other dairy products, cottage cheese can be blended into smoothies for extra creaminess or used as a base for both sweet and savory breakfast bowls. For a sweet start, sprinkle the cottage cheese with some cinnamon, drizzle with maple syrup, and top with fresh fruit. Or go savory and serve the cottage cheese alongside roasted vegetables. Cottage cheese is also delicious layered on toast with sweet or savory toppings.

Nuts and Seeds

Various nuts and seeds bring protein to the breakfast table, these are Manaker's favorites.

Walnuts

According to Manaker, walnuts help bump up the protein content of any breakfast dish (while also providing an excellent source of omega-3 ALA, fiber, and polyphenols). In fact, new data suggests that the combination of omega-3 ALA, protein, and polyphenols in walnuts may be a nutrient matrix that supports cognitive benefits when consumed at breakfast time. In this study, researchers found that when healthy young adults ate a breakfast with a large handful of walnuts (about 50 grams) they had improved reaction time throughout the day and memory benefits were seen later in the day. This was compared to a comparable no-nut breakfast.

How to use: Manaker suggests adding walnuts to overnight oats, complete with rolled oats, chia seeds, and your milk of choice.

Hemp Seeds

You’ll find about 9 grams of plant-based protein per 3 tablespoons of hemp seeds (also known as hemp hearts). Their flavor is mildly nutty and they add a slightly crunchy texture.

How to use: Sprinkle hemp hearts over oatmeal or tofu scramble or use them to coat the outside of a nut butter-covered banana.

Pumpkin Seeds

One ounce of pumpkin seeds provides about 8 grams of protein. Plus, pepitas can even add a little some nutrition to an otherwise not-so-healthy breakfast like a sweet muffin—fold some into the batter and sprinkle them on top before baking.

How to use: Similar to hemp hearts or walnuts, pumpkin seeds can be used in granola or overnight oats or sprinkled on top of oatmeal.

Tofu

Whether or not you eat a plant-based diet, tofu makes a nutritious substitute for scrambled eggs—and you don’t have to worry about overcooking it. It’s a complete protein source, contains almost no saturated fat, and has about 10 grams of protein per 100 grams.

How to use: To make tofu scramble, drain and press the tofu to remove as much excess moisture as possible. Then, crumble it into bite-size pieces roughly the size of egg curds. Sauté it with olive oil or butter and seasonings such as nutritional yeast, black salt (for an eggy flavor), garlic powder, onion powder, and turmeric (to mimic the golden color).

Beans

While beans aren’t a typical breakfast food in the United States, many cultures consume beans and legumes for just about every meal of the day. Beans are a good protein source. Plus, using canned beans makes incorporating them into meals super easy. A one-cup serving of cooked pinto beans contains about 15 grams of plant protein.

How to use: Beans are versatile, starring in everything from breakfast bean burritos to egg-free huevos rancheros or a make-ahead casserole,

High-Protein Oats

Manaker loves to use protein oats, which are available from brands like Bob’s Red Mill. They are made with just one ingredient—whole grain rolled oats, grown from a conventionally bred variety higher in protein than others. These oats not only pack in 60 percent more protein than regular oats (which have 10 grams per ⅓ cup serving) but are also a great source of fiber and carbs to help kick-start your day.

How to use: Make your oatmeal with high-protein oats and add a scoop of nut butter or sprinkle with chia or flax seeds for even more protein, says Manaker. High-protein oats can also be used to make homemade granola to top yogurt and parfaits or grab-and-go granola bars.

Protein Pancake Mixes

Pancake and waffle mixes that have added protein are an incredibly convenient way to make a high-protein breakfast. Birch Benders is Manaker’s go-to: "It's vegan, made with whole grains, and has 14 grams of protein per serving,” she says. Other brands such as Kodiak and Bob's Red Mill sell similar products.

How to use: Pancakes are an obvious option, but not the only one. These mixes can also be used to make waffles, and in some cases, even quick bread and muffins.

Nut Butter

Just as many nuts are a great source of protein, the same is true of nut butter. And, the higher the protein content of the nut, the more protein its nut butter will contain. Peanut butter, almond butter, cashew butter, and pumpkin seed butter are all great options.

Manaker can’t get enough of Step One Foods nut butter spread. She notes it's a nutrient-dense powerhouse made with peanuts, almonds, flax seeds, and more.

How to useit:Add nut butter to your smoothie, drizzle it over oatmeal, top your toast with it and sliced banana, or make an old-fashioned PB&J with whole-grain bread.

High-Protein Bread

Many store-bought breads are fortified with extra protein these days, so if you need a quick breakfast, don’t forget about toast.

How to use: Top the crunchy slices with cottage cheese and fruit, avocado and chili flakes, or a spoonful of hummus.

Lean Sausage

One of the easiest ways to add protein to your breakfast is with savory breakfast sausage links. Their protein content varies by brand, but a 60-gram serving averages about 9 grams of protein.

How to use: Lean chicken or turkey sausage is delicious paired with hash or even tofu scramble and can be cooked and rolled into breakfast burritos, too.

Protein Powder

When all else fails, it’s protein powder to the rescue. It might take some experimenting to find one that you like but it's worth the adventure.

How to use: Protein powder can be added to oatmeal and blended into your favorite smoothies for an extra kick of protein.