Short answer : a high-protein breakfast without eggs is easy with Greek yogurt, cottage cheese, tofu, protein shakes or low-sugar protein bars. Aim for 20 to 30 g of protein in the morning.

8 egg-free breakfasts

1. Plain Greek yogurt, nuts and berries
2. Cottage cheese with cucumber and tomatoes
3. Protein-powder smoothie with spinach and almond milk
4. Tofu scramble with vegetables
5. Protein oatmeal (oats, protein powder, cinnamon)
6. Chia pudding made with Greek yogurt
7. High-fiber toast with smoked salmon and avocado
8. Low-sugar protein bar and a handful of almonds

Why start with protein

A protein-rich first meal helps limit mid-morning cravings and spreads your protein across the day.

For rushed mornings

Prep chia pudding or yogurt cups the night before. Keep a protein bar in your bag for emergencies.

Frequently asked questions

What can I eat for breakfast with an egg allergy?

Greek yogurt, cottage cheese, tofu, protein powder and egg-free protein bars. Always check allergen labels.

How much protein at breakfast?

20 to 30 g suits most adults.

Is a smoothie a good breakfast?

Yes if it contains protein, fiber and little added sugar.

Keep reading

• 7 Protein Breakfast Ideas for Weight Loss (Quick and Filling)
• Protein Snacks for Weight Loss: 10 Ideas That Actually Keep You Full
• Best Protein Bars for Weight Loss: How to Choose (and Our Picks)
• Shop our protein products

This information is general and does not replace advice from a health professional.