35 Simple Ways to Get Protein in at Breakfast if You Don’t Eat Eggs

Starting your day with adequate protein is a must. For one, the macronutrient keeps us satisfied for a long time, which lowers our risk of getting hangry and overeating later in the day. Eating enough protein is also important for maintaining lean muscle mass, supporting immune function and balancing our blood sugar levels. Wondering how to get protein on your breakfast plate apart from eating an omelet every day? We’ve got you covered. Read on for 35 (yes, 35!) high-protein breakfast foods that aren’t eggs. 1. Hemp Seeds We love that hemp seeds pack a serious punch of plant-based protein. Just 3 tablespoons of hemp seeds deliver 9 grams of protein. Add them to your a.m. smoothie or oatmeal. 2. Greek Yogurt All yogurt serves up protein, but strained options like Greek yogurt or Icelandic skyr are the highest in protein. Opt for an unsweetened version to avoid added sugars, then incorporate your own natural sweeteners, like fresh fruit and cinnamon. You’ll get more than 20 grams of protein per one-cup serving, depending on the brand. Not a huge fan of Greek yogurt straight up? Use it in a recipe, like our Healthy Protein Banana Bread instead. 3. Cow’s Milk Dairy often gets a bad rap, but it’s a nourishing source of key nutrients such as potassium, calcium and protein for those who tolerate it well. Bonus points if you’re able to buy organic or grass-fed dairy. Add it to oatmeal, or keep it old school and drink it straight up out of a glass. 4. Chia Seeds Talk about small but mighty. Chia seeds offer heart-healthy omega-3 fatty acids as well as plant protein. Two tablespoons of chia seeds contains 4 grams of protein, about two-thirds the amount you’ll get from one egg. Sprinkle them on your smoothie or make our Yerba Mate Pumpkin Spice Chia Pudding for a cozy, creamy treat. 5. Black Beans Packed with soluble fiber, beans are the perfect pick for those looking to kick start digestion first thing in the morning. Sauté 1/2 cup of black beans into a spicy tofu scramble for a protein boost. 6. Quinoa Quinoa is the perfect whole food swap for ultra-processed breakfast cereals. One cup of cooked quinoa contains about 8 grams of protein—and, unlike most cereals, no added sugars. RELATED: Banana Quinoa Breakfast Cups 7. Tofu Looking to switch up your usual egg scramble? Try tofu. We love sautéing crumbled tofu with colorful veggies such as bell peppers, onions and spinach for a high-protein, egg-free breakfast. Don’t forget to add anti-inflammatory spices such as turmeric, black pepper, cumin and garlic. 8. Nut Butter Nut butters hold a special spot in our hearts. Whether you’re a PB lover or an almond butter addict, opt for natural nut butters made from just one ingredient: nuts. One serving (which is 2 tablespoons) can put about 8 grams of protein on your plate. Don’t miss these 12 Mouth-Watering and Good-For-You Peanut Butter Recipes. 9. Walnuts Rich in heart-healthy omega-3s, walnuts are the perfect combination of good-for-you fats plus protein. Sprinkle them on top of your Greek yogurt or oatmeal for a high-protein start to the day. 10. Hummus Give cream cheese a rest and spread hummus on a sprouted-grain English muffin instead for a savory, protein-packed addition to your morning. Here are The 5 Healthiest, Tastiest Hummus Brands. 11. Collagen Peptides Collagen peptides are broken down so they’re easier for your body to absorb. While there’s no guarantee that collagen will bring you younger-looking skin stat, there’s no doubt that it’s a solid source of protein. Try this Beauty Boosting Berry Collagen Smoothie. RELATED: Why You Want to Eat These Beauty-Boosting, Collagen-Rich Foods, Starting Today! 12. Whey Protein Powder If you’re pressed for time in the morning, a protein shake is the easiest way to get in 20+ grams of protein stat. Here are the 8 Best Protein Powders, including whey protein powder. 13. Soy Milk Of all the alternative milks, soy milk tends to be the highest in protein. One cup of soy milk can serve up an impressive 8 grams of protein, the same amount as a glass of cow’s milk. 14. Tempeh Not only is tempeh a source of gut-friendly probiotics, but it’s also packed with plant-based protein. We love experimenting with new options, like a tempeh breakfast hash or tempeh bacon. Not familiar with the ingredient? Check out our guide to tempeh here. 15. Chicken Sausage While we generally recommend reducing your intake of processed meats, sometimes a breakfast sausage craving comes on strong. When that happens, opt for a leaner and organic version, such as chicken sausage, and pair it with a fiber-rich side, such as sautéed or roasted root veggies, for a balanced breakfast. 16. Turkey Bacon If tempeh bacon isn’t for you, try turkey bacon (in moderation). Just make sure there are no added nitrates and nitrites. One 2-ounce serving can provide 17 grams of protein, per the Cleveland Clinic. 17. Smoked Salmon Smoked Salmon Toast is another stellar way to start the day with omega-3s. Just be sure to meet your a.m. water goals (think: one glass of H2O pre-coffee and one glass with breakfast) since smoked salmon is high in sodium. 18. Cottage Cheese Real talk: cottage cheese is underrated. It’s tasty, it’s versatile, and it’s a great source of protein. Just one 1/2-cup serving can provide about 12 grams. Go the savory route with a drizzle of olive oil, diced cucumbers and a couple crumbled pita chips on top, or keep it sweet with fresh fruit, cinnamon and a bit of raw honey. 19. Oats Oats on their own aren’t high in protein, but you can easily prep a batch of overnight oats or oatmeal with high-protein ingredients added to the mix, such as Greek yogurt, collagen peptides, or hemp seeds thrown in. Don’t miss these 3 Creative, Delicious Ways to Dress Up Overnight Oats using high-protein ingredients, such as chia seeds and macadamia nuts. 20. Protein Pancakes Classic pancakes

In the Kitchen with Keri: The Fastest Energy-Boosting Breakfast, 3 Ways

We share heaps of healthy information on Nutritious Life’s blog every day, but “In the Kitchen with Keri” is your chance to spend some quality time with the wonder woman behind it all, Keri Glassman, MS, RD, CDN. It’s where she invites you into her space to share the ingredients she’s currently obsessed with, recipes she can’t get enough of, and other tips and tricks learned over many years of life as an always-ahead-of-the-curve nutritionist and wellness expert. For some reason, I don’t like eggs in omelet form. I don’t really know why, but I feel like when you take a bite, you don’t taste the flavors as much. I just prefer the consistency of scrambles. Plus, making a scramble is so super fast. It’s an easy, messy dish, that basically just requires throwing everything into a pan. As a busy mom, that’s my kinda meal. RELATED: How Staying Organized Helps a Busy RD (and Mom) Eat Well Finally, it’s a flexible food—like a smoothie. You can add so much flavor and variety by using different leftover roasted vegetables, meats, cheeses, and herbs. Nearly every combo ends up as a dish packed with protein, veggies, and antioxidants. I first got into scrambles from my many Los Angeles trips, they’re more popular on the West Coast; here’s how I’ve been making them at home. How to Scramble First of all, buying healthy eggs can be confusing, so you may want to brush up on what the many labels actually mean. Some people add milk or water to make the consistency a little fluffier. You can definitely do that, but I usually just whisk up the eggs (about two per person) on their own. I use my Curtis Stone non-stick pan. Sometimes I’ll use avocado oil spray or a little grass-fed butter, especially when I’m making scrambles for the kids. RELATED: What Does Grass-Fed Really Mean? In terms of add-ins, I love using  leftover veggies like asparagus, broccoli, cauliflower, and mushrooms. I don’t do a lot of cheese, but I do love mushrooms with goat cheese, or asparagus with Parmesan. Onions also add a lot of flavor, as does adding in herbs and spices, like cayenne, oregano, or basil. I’m not a huge fan of spinach or tomatoes in my scrambles because they make the whole thing just too watery. I also don’t like avocado (in eggs that is); warm avocado freaks me out! (I add fresh tomatoes and avocado on top or on the side, after the eggs are cooked.) Here are three scrambles I made recently that took under ten minutes and were totally delicious and of course, super nutritious: 3 Fast, Nutritious Scrambles For this vegetarian one, I chopped up leftover asparagus, snap peas, and green beans and added those to the pan with the eggs. When it was done, I sprinkled goat cheese on top. Next, I sauteed organic chicken sausage (you can get it pre-cooked from clean brands like Applegate!)  in the pan with the eggs and then folded in spinach at the very end, to keep it up from getting watery. This one would be great post-workout thanks to the extra protein. Finally, for fish lovers, I chopped up leftover asparagus and ripped up some strips of lox (smoked salmon). Both went into the pan with the eggs. Follow my lead and get creative with your ingredients. The best part about scrambles is they’re really, really hard to mess up. You got this!