6 Protein-packed breakfasts without eggs

6 Protein-packed breakfasts without eggs

by Amanda Palumbo
Stripes Japan

When you’re attempting to add more protein into your life, one of the easiest things to reach for is eggs. Eggs are great. They’re easy, versatile and inexpensive. But when you’ve gotten to the point where the thought of eating another egg fills you with a rage unlike anything you’ve experienced, it’s time for a protein change. Here are six protein-packed breakfasts that don’t center around the incredible, edible egg.

Overnight Oats


1/2 cup of rolled oats

1 cup of skim milk or unsweetened vanilla almond milk

1-2 tablespoon of your favorite protein powder (make sure it’s not loaded with sugar)

Add in your favorite flavoring options (fresh fruit, peanut butter, cinnamon, etc)


Mix it all together, seal the lid, throw in the fridge, dream about it then eat it in the morning.

Overnight oats usually take about 7-8 hours to get the proper consistency.

This is going to be high in carbs (It’s oatmeal. Duh.) but protein + carbs = a happy gym experiment.

Protein count: 27-47 grams (depending on your protein product)

Peanut Butter Banana Shake


1 cup of skim or unsweetened vanilla almond milk

1/4 cup of natural coconut milk

1 teaspoon of banana extract

2 tablespoons of peanut butter powder

1-2 scoops of protein powder (I usually go for Garden of Life vanilla)


Mix it all together. Throw on some sweet tunes and shake it. This can be made the night before and shaken again the next morning.

Protein count: 25-45 grams

Good for You Yogurt Parfait


1 cup of plain Greek Yogurt

1 teaspoon of flavoring extract (vanilla, coconut, lemon, etc.)

Chopped fresh fruit (I usually go for berries because they’re lower in sugar)

1/4 cup of unsalted chopped almonds, walnuts and/or pecans

1/2 teaspoon of liquid stevia


Put the yogurt in a container stirring in the flavoring extract and liquid stevia. You can also use flavored liquid stevia instead. Add chopped fresh fruit to the top. Sprinkle nut mixture. If you’re making this the night before, wait until you’re about to devour it to put the nuts on.

Protein count: 27g

Hummus Bacon Toast


2 pieces of whole wheat bread

1/4 cup of hummus (whatever flavor you fancy)

4 strips of bacon (turkey bacon can be substituted)


Make the bacon (literally and figuratively), toast the bread, slap the hummus and bacon on top. You can also try a sprinkle of everything bagel seasoning or splash of siracha for added flavor.

Protein count: 19g 

Smoked Salmon Avocado Toast


1/2 avocado

1 teaspoon of lemon juice

1 large slice of whole-wheat toast

6 slices of smoked salmon

1/2 teaspoon of capers

3 slices of tomatoes (optional)

1/4 cup of raw baby spinach (optional)


Toast the bread. Scoop out avocado or thinly slice it. Season with salt and lemon juice. Put avocado on the toast, layer with spinach, tomato, then salmon. Sprinkle with salt and/or capers.

Protein count: 17 grams

Sweet Potato, Spinach & Black Bean Breakfast Burrito 


5 whole-wheat tortillas or wraps

2 cups of raw baby spinach

1 large sweet potato

1 can of low-sodium black beans drained & rinsed

1/4 teaspoon of cumin

1/4 teaspoon of chili powder

1 lime juiced)

6 tablespoons of salsa


Cook the sweet potatoes and do what you will with them. The spinach can be chopped, sliced, mashed or however, you want to get them on the tortilla. Put the sweet potatoes in a bowl and add the spinach, beans, cumin, chili powder, lime juice and salsa. Mix it together. Slap it on the tortilla. Try and fail a few times to roll it into a burrito. Look up to how to fold a burrito on YouTube. Roll five burritos. You can either bake them for 10 minutes at 150 degrees Celsius or microwave them.

Protein count: 28 grams per burrito

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