What's a good protein to have for breakfast besides eggs?

October 6, 2025 •

4 min read

According to a study published in the American Journal of Clinical Nutrition, a high-protein breakfast can significantly increase satiety and reduce evening snacking. If you're looking for what's a good protein to have for breakfast besides eggs, you'll find a world of delicious and fulfilling options that can keep you energized and satisfied all morning long.

Quick Summary

Beyond eggs, excellent breakfast protein options include Greek yogurt, cottage cheese, tofu scrambles, and nut butter toast. Plant-based sources like lentils and quinoa offer robust nutrition, while protein smoothies provide a quick and customizable option. Discover a variety of recipes to power your mornings.

Key Points

Greek Yogurt: A single serving provides 15-20 grams of protein, making it an excellent, creamy egg alternative.
Tofu Scramble: A savory and high-protein plant-based replacement for traditional scrambled eggs.
Cottage Cheese: Offers about 14 grams of protein per half-cup and can be prepared in sweet or savory dishes.
Protein Smoothies: A fast and customizable way to get a significant protein boost by adding protein powder.
Nut Butter and Chia Seeds: Simple additions to toast or oats that provide protein and healthy fats for sustained energy.
Quinoa and Lentils: Versatile grains and legumes that serve as hearty, plant-based protein foundations for breakfast bowls or hashes.

Dairy-Based Proteins: Creamy and Filling Options

For those who consume dairy, several options provide a substantial protein boost. These alternatives are not only versatile but also rich in other essential nutrients like calcium.

Greek Yogurt and Cottage Cheese

Greek Yogurt: A staple for a reason, Greek yogurt is packed with protein, often containing 15-20 grams per serving. You can enjoy it plain with fresh berries, nuts, and a drizzle of honey, or use it as a base for a rich and creamy smoothie bowl.
Cottage Cheese: This unassuming dairy product is a protein powerhouse. A simple half-cup serving can offer around 14 grams of protein. It pairs wonderfully with sliced peaches, pineapple, or savory toppings like chives and black pepper.

Plant-Based Proteins: Deliciously Nutritious

For those on a vegan or plant-based diet, a wide array of protein sources can kickstart your day just as effectively.

Tofu and Tempeh

Tofu Scramble: The ultimate egg replacement, tofu can be crumbled and cooked with turmeric, nutritional yeast, and your favorite vegetables to create a savory, high-protein scramble.
Tempeh: Made from fermented soybeans, tempeh has a nutty flavor and firm texture, making it an excellent base for savory breakfast dishes. Try marinating sliced tempeh in soy sauce and maple syrup before frying for a delicious 'bacon' alternative.

Lentils, Beans, and Grains

Lentils: While not a traditional breakfast item, lentils can be incorporated into savory breakfast hashes or added to burritos for a filling start.
Black Beans: These legumes are a cornerstone of hearty breakfast burritos or savory bowls, offering both protein and fiber.
Quinoa: A complete protein, quinoa can be cooked like oatmeal for a warm breakfast bowl. Mix it with nuts, seeds, and berries for a balanced meal.

Convenient and Quick Protein Fixes

For busy mornings, some options offer a fast and easy way to get your protein without a lot of prep time.

Smoothies and Oats

Protein Smoothies: A protein shake made with a scoop of protein powder (whey, casein, or plant-based), milk or a milk alternative, and fruit can deliver a substantial dose of protein in minutes.
High-Protein Oats: By adding a scoop of protein powder or nut butter to your morning oatmeal, you can transform a classic breakfast into a powerful protein source. Overnight oats, which you can prepare the night before, are another excellent option.

Nuts and Seeds

Nut Butter: A simple spread of peanut, almond, or cashew butter on whole-grain toast provides healthy fats and protein. For an extra boost, top it with chia or hemp seeds.
Chia Seed Pudding: Chia seeds form a thick, pudding-like consistency when soaked overnight. They are rich in protein and fiber, and you can customize them with any fruit or toppings you like.

Comparison of High-Protein Breakfast Options


Protein Source	Protein per Serving (Approx.)	Preparation Method	Dietary Notes
Greek Yogurt	15-20g (per 1 cup)	Mix with fruit, nuts, or use in smoothies	Dairy
Cottage Cheese	14g (per 1/2 cup)	Serve with fruit or savory toppings	Dairy
Tofu Scramble	10g (per 1/2 cup)	Pan-fried and seasoned	Plant-based
Tempeh	15g (per 1/2 cup)	Marinated and pan-fried	Plant-based, Soy
Black Beans	7g (per 1/2 cup)	Added to burritos or hashes	Plant-based, Fiber-rich
Quinoa Porridge	8g (per 1 cup cooked)	Cooked with milk or water	Plant-based, Complete Protein
Protein Smoothie	15-30g+ (varies)	Blended with powder and liquids	Customizable
Protein Oats	10-25g (varies)	Prepared on stove or overnight	Customizable
Nut Butter on Toast	8g (per 2 tbsp)	Spread on toast	Plant-based
Chia Seed Pudding	5g (per 2 tbsp seeds)	Overnight soak	Plant-based, Fiber-rich

How to Choose the Right Protein for You

Choosing the right protein for your breakfast depends on your dietary needs, taste preferences, and how much time you have. For a quick on-the-go option, a protein smoothie or overnight oats are ideal. If you have more time to prepare a warm, savory meal, a tofu scramble or a lentil hash could be a perfect choice. Remember to focus on balancing your meal with a combination of protein, healthy fats, and complex carbohydrates to ensure long-lasting energy. Adding vegetables, fruits, and whole grains will provide a boost of vitamins and fiber.

Conclusion: More Than Just Eggs

Expanding your breakfast routine beyond eggs is simple and can be incredibly rewarding. From creamy dairy options like Greek yogurt and cottage cheese to versatile plant-based choices such as tofu and lentils, there's a delicious, high-protein alternative for everyone. Experiment with smoothies, savory bowls, or toasts to find your new favorite morning meal. By diversifying your protein sources, you can ensure a balanced and exciting breakfast that keeps you full and focused throughout the day.

Visit Clean Plates for more dairy-free and egg-free breakfast ideas

Frequently Asked Questions

A savory breakfast protein besides eggs can be a tofu scramble seasoned with turmeric and other spices, a black bean hash, or slices of marinated tempeh that mimic bacon.

Yes, you can get plenty of protein without meat. Excellent vegetarian and vegan sources include Greek yogurt, cottage cheese, tofu, lentils, black beans, nut butters, and protein powders added to smoothies or oats.

For a quick, high-protein breakfast, consider a protein smoothie made with protein powder and milk, or a simple bowl of Greek yogurt with berries and nuts. Overnight oats with protein powder are also a great grab-and-go option.

Yes, cottage cheese is an excellent breakfast protein. A half-cup serving can contain around 14 grams of protein, and it's very versatile for both sweet and savory preparations.

You can easily add protein to your oatmeal by mixing in a scoop of protein powder, a spoonful of nut butter, or by topping it with a handful of chia seeds or chopped nuts.

Popular plant-based alternatives to eggs include tofu scrambles, chickpea flour pancakes or omelets, and savory lentil hashes.

Most nut butters are not complete proteins on their own, but they do provide a good amount of protein and healthy fats. Pairing them with whole-grain toast or seeds ensures you get a more complete range of amino acids.

References

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