Some people stay away from eggs because of dietary restrictions, but others just don’t care for the taste. Since they’re the obvious choice for starting your day with protein, it can be a little tricky to figure out what else will keep you satisfied until lunch. We’ve found six protein-rich recipes, ranging from savory to sweet, that don’t rely on eggs. If eating the iconic breakfast food gives you the heebie jeebies, these dishes are for you.
1. Smoked Salmon Hash with Chive Sour Cream
When you’re trying to eat the American Heart Association’s recommended weekly dosage of fatty fish, dinner can start to look like the same dish of seared salmon with veggies every evening. By using this protein in the morning you can add a little excitement to your breakfast routine. Try it out with Fine Cooking’s savory hash with smoked salmon and an herbed sour cream. It’ll give you 10 grams of protein and a dose of omega-3s for just 290 calories.
- 2 tablespoons extra-virgin olive oil
- 3 large red potatoes, cut into ½-inch pieces
- 1 small yellow onion, chopped
- 1 small green bell pepper, stemmed, seeded, and finely chopped
- Kosher salt and freshly ground black pepper
- ⅔ cup sour cream
- 2 tablespoons thinly sliced fresh chives, divided
- 1½ tablespoons fresh lemon juice, divided
- ½ teaspoon Dijon mustard
- 1 (4-ounce) hot-smoked salmon fillet, skinned and flaked
Directions: Heat oil in a 12-inch nonstick skillet over medium-high heat. Add potatoes, onion, bell pepper, 1 teaspoon salt, and ¼ teaspoon pepper. Cook, stirring often, until golden, about 10 minutes. Reduce heat to medium and continue cooking until potatoes are tender, about 15 minutes longer. Season with salt and pepper.
Meanwhile, combine sour cream, 1 tablespoon chives, ½ tablespoon lemon juice, mustard, ½ teaspoon salt, and ⅛ teaspoon pepper. Stir well and set aside.
When potatoes are tender, fold in salmon and remaining lemon juice. Cook until heated through, about 2 minutes longer. Transfer to plates, garnish with remaining chives, and serve with sour cream.
2. Pumpkin Spice Protein Pancakes
Speed your way toward the taste of pumpkin bread with these tasty pancakes from Dashing Dish. You’ll score 4 grams of fiber thanks to a base made of oats and pumpkin. A scoop of protein powder brings the muscle-building nutrient count to 14 grams per serving.
This recipe does contain egg whites, but you can leave them out if necessary. Follow this easy method from Detoxonista to make a flax egg instead, which will be just about perfect for replacing two whites. You can follow the rest of the recipe as written.
- 1 scoop protein powder
- ½ cup canned pumpkin purée
- ½ teaspoon cinnamon
- ½ teaspoon baking powder
- 2 egg whites
- ½ cup oats
- ½ cup plus 2 tablespoons water
- 3 to 5 packets of stevia or ½ to 1 tablespoon of your favorite sweetener, such as honey or maple syrup
Directions: Place all ingredients in a blender, cover, and blend until completely smooth.
Preheat a nonstick griddle or large skillet over medium heat. Lightly grease with cooking spray and pour ¼ cup portions of the batter over the griddle surface. When tops begin to bubble and edges have browned, flip, and continue to cook until second side is golden. Serve.
3. Spicy Potato ‘N’ Black Bean Burritos
There are plenty of egg-free breakfast burritos out there — most of them feature tofu. For folks who don’t like the texture of scrambled eggs, scrambled bean curd really isn’t much of an improvement. For all you egg-haters who still want to feel full well past 10:00 a.m., these bean and potato burritos from Oh She Glows are a great choice. If you fill each tortilla with ½ cup of black beans, you’ll get 7 grams of protein from the legumes alone. These burritos are also loaded with fiber thanks to the potatoes and veggies, giving them even more staying power.
- 2 small yellow-skinned potatoes, cut into 1-inch pieces
- ½ large sweet potato, peeled and cut into 1-inch pieces
- 1 teaspoon extra-virgin olive oil
- 1 cup diced red onion
- 1 jalapeño, seeded, and diced
- 1 small tomato, chopped
- ½ teaspoon chili powder
- 1 teaspoon ground cumin
- 1 tablespoon fresh lime juice
- 1 cup shredded lacinato kale, stemmed
- 1 (15-ounce) can black beans, drained and rinsed
- Salt and pepper
- 3 to 4 large tortillas or other wraps
- Sliced avocado
Directions: Place the potatoes in a medium pot and fill with just enough water to cover. Bring to a boil, reduce heat, and simmer until potatoes are just tender when pierced with a fork, 12 to 15 minutes. Drain, and gently mash, leaving some larger pieces
Meanwhile, heat oil in a large skillet over medium heat. Add onion and cook until just beginning to soften. Add potatoes and continue to cook for another 5 to 10 minutes. If potatoes start to darken too quickly, reduce heat to medium low.
Stir in jalapeño, tomato, chili powder, lime juice, and cumin. Season generously with salt and pepper. Stir to combine and cook until heated through. Lastly, add the kale and beans. Cook, stirring, until hot. Taste and adjust seasoning.
Divide filling among three or four large tortillas. Add toppings, roll, and serve.
4. Almond Butter, Yogurt, and Fruit Parfait
Tons of ladies start their mornings with Greek yogurt, yet many guys remain a bit skeptical of the trendy dairy product. Guys would be wise to follow their female friends in this case, because a mere ¾ cup offers about 17 grams of protein and a solid dose of calcium. Give it even more protein and bit of healthy fat with Real Simple’s recipe, which adds almond butter and chopped fruit. No almond butter? Add an extra sprinkle of chopped nuts.
- ¾ cup nonfat plain Greek yogurt
- 2 tablespoons almond butter
- 1 tablespoon honey
- ¼ cup halved grapes
- 3 strawberries, quartered
- 2 tablespoon chopped roasted almonds
Directions: Whisk together yogurt, almond butter, and honey in a medium bowl until smooth. Layer yogurt with fruit and roasted almonds. Serve.
5. Mexican Quinoa Breakfast Bowl
If you haven’t jumped on the quinoa bandwagon yet, you’re about to. Food Network’s morning grain bowl uses quinoa as much as you would rice to create a morning Mexican feast. Top the cooked grains with beans, lime-spiked yogurt, salsa, avocado, and some pumpkin seeds to complete the meal. You’ll end up with a hearty breakfast that’s less than 400 calories, but packed with 17 grams of protein and a huge dose of healthy fat.
Like any grain bowl, this recipe is perfect for customizing. You can add a sprinkle of queso fresco, corn, or chopped tomatoes, or mince some chipotles and stir them into the beans for a spicy kick. You may want to make a big batch of quinoa so you can assemble different breakfast bowls all week.
- ⅓ cup red quinoa, rinsed
- Kosher salt
- 3 tablespoons 2% Greek yogurt
- Juice of ½ lime
- 2 tablespoon fresh cilantro leaves, roughly chopped, plus more
- 3 tablespoons canned black beans, drained and rinsed
- 3 tablespoons salsa
- ¼ small avocado, sliced
- 2 radishes, cut into matchsticks
- 1 tablespoon pumpkin seeds
Directions: Bring 1 cup water, quinoa, and a pinch of salt to a simmer in a small saucepan over medium-high heat. Lower heat to medium low, cover, and cook until quinoa is tender and water is absorbed, 15 to 20 minutes. Remove from heat and let sit, covered, for at least 5 minutes.
Whisk yogurt, lime juice, cilantro, and a pinch of salt in a small bowl to combine.
Put quinoa in a bowl, top with yogurt mixture, beans, salsa, avocados, radishes, and pumpkin seeds in rows or piles. Garnish with cilantro, and serve.
6. Blueberry Smoothie
Packaged protein shakes taste kind of like concrete with a little bit of synthetic vanilla flavor blended in. Fruit versions are even worse. If you make this simple blueberry shake from No Meat Athlete, you’ll get a fresh, tasty breakfast loaded with plenty of protein. This recipe is versatile as well, so you can use whatever fruit you have on hand.
- ½ cup orange juice
- ⅓ cup plain nonfat yogurt
- 1 scoop vanilla protein powder
- 2 handfuls frozen blueberries
- 1 tablespoon flaxseed oil
- 2 ice cubes
Directions: Add all ingredients to a blender and blend until smooth. Serve.