20 High-Protein Breakfasts That Don’t Include Eggs
Protein is important. So much so, that you should be getting at least 20 grams of it at breakfast. Eggs are probably the first food that comes to mind when you think of breakfast foods high in protein, but there are so many more options out there.
If you need a break from your typical scramble, try one of these 20 egg-free breakfast ideas from Jessica Fishman Levinson, R.D., of Nutritioulicious.
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Cottage cheese
Protein: 24 grams per cup
1. Cottage cheese parfait: Top one cup of low-fat cottage cheese with two tablespoons of chopped almonds or pistachios for an extra three grams of protein, half a cup of your favorite fresh fruit, and a dash of cinnamon.
2. Mediterranean breakfast bowl: Mix 1 cup of low-fat cottage cheese with 1/2 cup sliced cucumbers, a handful of diced tomatoes, and dried herbs (think flavor boosters like thyme, oregano, or rosemary).
3. Fall breakfast bowl: Toss 1/2 a cup of cubed butternut squash with 1 tablespoon of olive oil, 1 teaspoon of maple syrup, and a dash of cinnamon. Roast at 400 degrees F for 25 to 30 minutes. Reheat at breakfast, then pile onto 1 cup of low-fat cottage cheese.
4. Cottage cheese pancakes: Stir in 1/2 cup low-fat cottage cheese into your pancake batter to add 12 grams of protein to breakfast staple. (Get the recipe from Woman’s Day).
Kefir
Protein: 10 grams per cup
5. Fruit smoothie: Blend 1 cup of plain kefir, 2 tablespoons of peanut or almond butter (for an additional 8 grams of protein), 1/2 a cup of fresh or frozen fruit, and a few cubes of ice (if the fruit you use isn’t use frozen).
6. Cereal upgrade: Pour 1 cup of low-fat kefir over 3/4 cup of whole grain cereal. Top with 1/2 cup of fresh fruit and a dash of cinnamon.
7. Kefir muffins: Add 1 cup of plain, low-fat kefir to homemade muffin batter-you’ll bump up the protein and make the dough extra moist. (Get the recipe from Eating Made Easy.)
Greek yogurt
Protein: 20 grams per serving
8. Mason jar parfait: Layer 1 cup of Greek yogurt along with 1/2 cup of your favorite fruit (think frozen berries or fresh pears) and 1/2 cup of granola (opt for varieties with fewer than 10 grams of sugar per 1/2 cup serving).
9. Yogurt toast: Over the weekend, bake a quick spiced pumpkin bread or cranberry-orange bread you can eat all week long. Warm up a slice in the morning, and top with 1/2 to 3/4 cup of Icelandic or Greek yogurt for plenty of protein and staying power.
10. Chocolate-hazelnut bowl: Stir 2 tablespoons chocolate-hazelnut spread and 1 tablespoon raspberry jam into 1 6-oz container of Greek yogurt, then top with raspberries. (Get the recipe from Good Housekeeping.)
11. Yogurt breakfast pops: Thin out 1 cup of Greek yogurt with 1/4 cup of milk and 2 tablespoons of honey in a bowl. Then layer it inside popsicle molds with your favorite fruit preserves and low-sugar granola. Let freeze overnight. (Get the recipe from The Kitchn.)
Whole grains
Protein: 4-6 grams per serving
12. PB oats: Dry oats have roughly six grams of protein per 1/2-cup serving, so mix 2 tablespoons of almond or peanut butter (eight grams of protein) into your oatmeal for a fiber and protein-rich meal. Get an extra dose of protein by either making your oats with soy milk (eight grams in 1 cup), or topping with Greek yogurt, cottage cheese, or kefir.
13. Blueberry overnight oats: Mix together 1/2 cup of oats, 3/4 cup of plain yogurt or kefir, 2 tablespoons of sliced almonds, and 3/4 cup of diced pears or frozen blueberries.
14. PB toast: Spread 2 tablespoons of almond or peanut butter onto whole-grain toast. Your best bread bets: Dave’s Killer Bread (5 grams of protein per slice) or Ezekiel 4:9 sprouted grain breads (4 grams of protein per slice). Add some fruit slices and some chia seeds to make it more filling (and vitamin-packed).
15. Cinnamon-sugar toast: Take a piece of whole-grain toast and top with 1/2 cup of cottage cheese. Sprinkle lightly with cinnamon and sugar.
16. Fruit and nut toast: Top a piece of whole-grain toast with 1/2 cup Greek yogurt or cottage cheese. Add 1/2 cup of your favorite fruit and a tablespoon of pistachios on top.
Ricotta cheese
Protein: 28 grams per cup
17. Fruit and cheese cup: For a sweet and easy meal, top 1 cup part-skim ricotta with 1/2 cup of your favorite fruit (roasted peaches, plums, or pears are delish here), a sprinkle of cinnamon, and 2 tablespoons of chopped almonds or pistachios.
18. Winter veggie bowl: Toss 6 cups of your favorite hearty winter veggies (parsnips, carrots, squash, sweet potatoes, etc.) in 2 tablespoons of olive oil, 1 teaspoon of salt, and 1 tablespoon of thyme. Roast in the oven at 400 degrees F for 35 to 40 minutes. When ready to eat, top a 1/2 cup of reheated veggies with 1 cup of ricotta and 2 tablespoons of pistachios.
19. Ricotta-oatmeal cups: Combine 3 cups of oats, 1 teaspoon of cinnamon, 1/2 teaspoon of ground nutmeg, 1/4 teaspoon of salt, 1 1/2 teaspoons of baking powder, and 2 cups of low-fat milk. Add 1/2 cup of ricotta cheese and 2 tablespoons of maple syrup, then fold in 1 cup of fruit (like blueberries), then ladle the batter into a greased cupcake tin and bake at 350 degrees F for 30 to 35 minutes. When ready to eat, toss two in a cup of Greek yogurt, grab a handful of nuts, or have a side of 1/2 cup of the leftover ricotta cheese for a protein bump. (Get the recipe from Nutritioulicious.)
20. Tropical bowl: Stir 1 teaspoon of honey into 1 cup of part-skim ricotta cheese, then top with 1/2 cup chopped papaya and 1/2 teaspoon flaxseeds.
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