What is a good source of protein in the morning besides eggs?

December 13, 2025 •

4 min read

Did you know that a high-protein breakfast, ideally providing 20-30 grams, can help keep you full, regulate blood sugar, and support muscle health throughout the day? If you're looking for variety, what is a good source of protein in the morning besides eggs? Plenty of delicious and satisfying options exist, from creamy dairy delights to hearty plant-based meals.

Quick Summary

This guide explores a diverse array of satisfying, high-protein alternatives for your morning meal, including dairy, plant-based, and convenient options, ensuring sustained energy without relying on eggs.

Key Points

Greek Yogurt and Skyr: These strained yogurts offer high protein density, perfect for parfaits, smoothies, and breakfast bowls.
Cottage Cheese: A versatile, high-protein dairy option that can be blended for a smooth texture or enjoyed chunky with sweet or savory toppings.
Tofu Scramble: A delicious and protein-packed plant-based alternative to scrambled eggs, easily seasoned for a savory breakfast.
Nuts and Seeds: Small additions like hemp seeds, chia seeds, and nut butters can significantly boost the protein content of various morning meals.
Protein Powder: An ideal on-the-go solution, easily mixed into smoothies, oatmeal, or pancake batter for a quick and substantial protein fix.
Smoked Salmon: Provides a savory, omega-3-rich option, excellent on bagels or whole-grain toast for a complete meal.
Legumes and Grains: Don't underestimate options like beans and quinoa, which can be incorporated into breakfast burritos, hash, or porridge.

Dairy-Based Protein Powerhouses

For those who consume dairy, several options offer a creamy texture and a significant protein boost to start your day right. These can be enjoyed in sweet or savory dishes, providing great versatility.

Greek Yogurt and Skyr

Strained yogurts like Greek yogurt and the Icelandic variety, skyr, are packed with protein. A single cup of Greek yogurt can provide around 20 grams of protein, depending on the fat content. Choose plain, unsweetened versions and add your own toppings for flavor control. Serving ideas: Mix with fresh berries and a handful of nuts or seeds; blend into a thick smoothie; use as a creamy base for parfaits layered with granola.

Cottage Cheese

Often overlooked, cottage cheese is a high-protein, low-calorie option that is incredibly versatile. A half-cup serving of low-fat cottage cheese can contain over 12 grams of protein, and a full cup can provide up to 25 grams. The texture can be enjoyed as-is or blended for a smoother consistency.

Sweet bowl: Blend cottage cheese until smooth and top with fresh fruit, cinnamon, and a drizzle of honey.
Savory toast: Layer cottage cheese on whole-grain toast with avocado, sliced tomatoes, and everything bagel seasoning.

Plant-Based Protein Options

For vegans, vegetarians, or those simply seeking a break from animal products, a wealth of plant-based foods can deliver a substantial protein punch.

Tofu Scramble

Extra-firm or firm tofu, a complete protein source, can be crumbled and seasoned to create a scramble that mimics eggs beautifully. A half-cup serving of firm tofu contains nearly 22 grams of protein.

Recipe idea: Sauté crumbled tofu with turmeric (for color), nutritional yeast (for a cheesy flavor), garlic powder, and your favorite vegetables like bell peppers, onions, and spinach.

Protein-Rich Grains and Legumes

Certain whole grains and legumes are excellent additions to a high-protein breakfast. Quinoa, in particular, is a complete protein, with one cup of cooked quinoa containing about 8 grams.

Quinoa Porridge: Cook quinoa in milk (dairy or soy) instead of water and top with nuts, seeds, and fruit.
Bean Burritos: Use leftover black or pinto beans (about 15 grams of protein per cup) in a breakfast burrito with a whole-grain tortilla and salsa.

Nuts and Seeds

Small but mighty, nuts and seeds can be easily incorporated into many dishes to boost protein and add healthy fats. Three tablespoons of hemp seeds provide 9 grams of protein, while two tablespoons of peanut butter add 8 grams.

Sprinkle hemp seeds, chia seeds, or pumpkin seeds into oatmeal, yogurt, or smoothies.
Spread almond or peanut butter on whole-grain toast with banana slices.

Convenient and On-the-Go Choices

For busy mornings, these options minimize prep time while maximizing protein intake.

Protein Shakes and Smoothies

Perhaps the fastest way to get a concentrated dose of protein is with a shake. Combine your choice of protein powder (whey, soy, or pea) with milk, fruit, and nut butter. Some shakes can contain upwards of 20-30 grams of protein.

Protein-Boosted Oatmeal and Pancakes

Elevate classic breakfasts by adding protein. Use protein powder, nuts, and seeds in your overnight oats. Or, make a stack of protein pancakes using a high-protein mix or by adding protein powder to your own batter.

Savory and Meat-Based Alternatives

Don't limit yourself to traditional breakfast foods. Leftovers or simple savory additions can provide a quick and easy protein source.

Smoked Salmon

For a touch of elegance, smoked salmon on a bagel with cream cheese is a classic. A 3-ounce serving offers over 15 grams of protein. Opt for a whole-grain bagel for added fiber.

Lean Breakfast Sausage

Look for lean turkey or chicken sausage patties, which are lower in saturated fat than their pork counterparts. The protein content can vary, but many brands offer a solid serving of protein.

Comparison of Non-Egg Protein Sources


Source	Serving Size	Protein (approx.)	Best For	Dietary Considerations
Greek Yogurt	1 cup	20g	Smoothies, Parfaits, Bowls	Dairy, Vegetarian
Cottage Cheese	1 cup	25g	Bowls, Smoothies, Toast	Dairy, Vegetarian
Firm Tofu	1/2 cup	22g	Scrambles, Burritos	Vegan, Plant-Based
Protein Powder	1 scoop	20-30g	Shakes, Oatmeal, Pancakes	Varies (Whey, Soy, Pea)
Cooked Quinoa	1 cup	8g	Porridge, Bowls	Vegan, Plant-Based
Smoked Salmon	3 ounces	15g	Toast, Bagels	Pescatarian
Hemp Seeds	3 tbsp	9g	Toppings, Smoothies	Vegan, Plant-Based
Lean Sausage	1 patty	9g	Hash, Burritos	Meat-Eaters

Conclusion: Diversify Your Morning Plate

Eggs are a fantastic source of protein, but they are far from the only option available for a nutritious and energizing morning meal. By exploring different dairy, plant-based, and convenient protein sources, you can easily find delicious new ways to fuel your day. From the creamy goodness of Greek yogurt and cottage cheese to the savory satisfaction of a tofu scramble or smoked salmon, there's a perfect alternative for every palate and dietary need. The key is to experiment with different foods and find what works best for your taste and lifestyle. For more information on daily protein requirements, see the MyPlate Protein Foods Group.

Frequently Asked Questions

A high-protein breakfast helps increase satiety, keeping you fuller for longer. It can also help regulate blood sugar levels, boost metabolism, and support muscle maintenance and growth.

While individual needs vary based on age, goals, and activity level, most people benefit from aiming for 15 to 30 grams of protein at breakfast to achieve optimal satiety and energy.

Yes, plant-based proteins can be just as effective. While some plant sources are not 'complete' proteins on their own, combining different plant foods, like rice and beans, ensures you get all essential amino acids throughout the day.

Excellent quick, no-cook options include protein shakes made with protein powder, overnight oats with added seeds and yogurt, or a simple cottage cheese bowl with fruit and nuts.

Savory non-egg choices include a tofu scramble, a breakfast burrito with black beans and cheese, smoked salmon on a bagel, or lean turkey sausage patties.

Yes, protein powder can be incorporated into many breakfast foods. Try mixing it into oatmeal, blending it into pancake or waffle batter, or stirring it into your morning coffee.

Besides Greek yogurt and skyr, cottage cheese is a fantastic high-protein dairy option. Ricotta cheese can also be a good choice, adding more than 20 grams of protein per cup.