5 HIGH-PROTEIN, EGG-FREE BREAKFASTS

Looking for high-protein breakfasts without eggs? (Cue a pun about buying eggs in this economy…or enjoy an egg-free breakfast just because you’re not in the mood or not a fan!) These easy, balanced breakfasts pack at least 30g of protein, 5g+ of fiber, and are between 350-550 calories — so you can start your day feeling full and energized. All can be made following the recipes below to a T or can be loosely followed, each is ready in less than 5 minutes, and some can be prepped the night before…let’s dig in!

(Calories and protein amounts in each recipe may vary depending on ingredients used.)

1| GREEK YOGURT POWER BOWL

Calories: 420 | Protein: 35g | Fiber: 6g

WHAT YOU NEED:

• ¾ cup (170g) nonfat Greek yogurt

• ½ scoop (15g) vanilla protein powder

• ½ cup (50g) mixed berries

• ½ cup (40g) high-protein granola (look for one with at least 10g protein per serving)

• 1 tbsp (16g) nut butter (like peanut butter or almond butter)

WHAT TO DO:

1. Mix protein powder into Greek yogurt until smooth (this step can be done the night before).

2. Top with mixed berries, granola, and almond butter.

3. Enjoy immediately!

2 | HIGH PROTEIN OATMEAL

Calories: 450 | Protein: 32g | Fiber: 8g

WHAT YOU NEED:

• ½ cup (40g) oats

• 1 scoop (30g) vanilla protein powder

• ½ cup (120ml) milk of choice

• ½ banana, sliced

• 1 tsp cinnamon

• 1 tbsp (16g) peanut butter

WHAT TO DO:

1. Cook oats with milk according to package instructions.

2. Stir in protein powder and cinnamon until smooth.

3. Top with sliced banana and peanut butter.

4. Serve warm.

If overnight oats are more your speed, you might enjoy my favorite take on them. https://www.instagram.com/p/DFDCdEYNyhk/

3 | COTTAGE CHEESE + TOAST WITH SMOKED SALMON

Calories: 380 | Protein: 40g | Fiber: 5g

WHAT YOU NEED:

• 2 slices whole-grain bread or bagel

• ½ cup (110g) cottage cheese

• 2 oz smoked salmon

• 1 tsp capers (optional)

• ½ tsp everything bagel seasoning

WHAT TO DO:

1. Toast the bread to your preference.

2. Spread cottage cheese evenly over toast.

3. Top with smoked salmon, capers, and seasoning.

4. Enjoy immediately!

4 | PROTEIN SMOOTHIE BOWL

Calories: 530 | Protein: 42g | Fiber: 9g

WHAT YOU NEED:

• 1 scoop (30g) vanilla protein powder

• ½ cup (120ml) almond milk

• ½ banana

• ½ cup (70g) frozen mango

• ½ cup (70g) frozen strawberries

• 1 tbsp (16g) chia seeds

• 1 tbsp (16g) almond butter

• ¼ cup (20g) high-protein granola

WHAT TO DO:

1. Blend protein powder, almond milk, banana, and frozen fruit until smooth.

2. Pour into a bowl (or glass) and top with chia seeds, almond butter, and granola.

3. Serve immediately.

5 | TURKEY + CHEESE BREAKFAST WRAP

Calories: 460 | Protein: 41g | Fiber: 7g

WHAT YOU NEED:

• 1 tortilla

• 3 oz turkey breast

• 1 oz shredded mozzarella cheese (or other cheese of preference)

• 1 tbsp light cream cheese

• ½ cup spinach

• 1 tbsp (15g) hummus

WHAT TO DO:

1. Spread cream cheese and hummus on the tortilla.

2. Layer with turkey, cheese, and spinach.

3. Roll up tightly and slice in half.

4. Enjoy cold or lightly toasted.

All of these meals give you a high-protein start without relying on eggs, making them great options if you’re looking for variety in your mornings (or evenings!). Let me know in the comments which one you try first, or which variations you love to make part of your mornings!

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