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Sick of Eggs? Try this High-Protein Breakfast Ideas

High-protein breakfast is always a good thing to start your day.

Photo by: Unsplash

According to SELF columnist, Jessica Jones, M.S., R.D., and co-founder of Food Heaven “Protein is a vital component to a healthy breakfast”. A balanced meal rich in protein can help you stay energized all morning.

Scrambled egg or hard boiled is the easiest go-to breakfast for a lot of people. These are lists of recipes that either use eggs in a creative way. From smoothies, skillet, pancakes and puddings, these tasty recipes have at least 15 or 20 grams protein per serving.

Pumpkin Protein Pancakes


2 large eggs

3/4 cup plain 2-percent-fat Greek yogurt

1/2 cup canned pumpkin

1 1/2 tablespoons maple syrup, divided

1/2 teaspoon vanilla extract

1/2 cup whole wheat flour

1/4 cup rolled oats

1 teaspoon baking powder

1 pinch salt

1/4 teaspoon pumpkin pie spice

20 pecan halves, chopped


  1. In a bowl, beat eggs. Stir in yogurt, pumpkin, 1 tbsp maple syrup, and vanilla.

  2. In another bowl, stir together flour, oats, baking powder, salt, and pumpkin pie spice.

  3. Add dry ingredients to wet and stir to combine.

  4. In a large nonstick skillet coated with cooking spray over medium-low heat, drop a heaping ⅓ cup batter for each pancake. Cook until underside is brown and bubbles form on top, about 3 minutes. Flip and cook about 3 minutes more. Repeat with remaining batter.

  5. Top with pecan halves and the remaining maple syrup.

  6. Cool leftover pancakes before storing in an airtight container in the fridge up to 3 days, or store leftover batter in an airtight container in the fridge up to 4 days.

Berry Cheesecake Overnight Oats


  • 1/2 cup fresh (or frozen, thawed) blueberries

  • 1 teaspoon honey

  • 1/2 teaspoon vanilla extract

  • 1/2 cup rolled oats

  • 1/2 cup lowfat cottage cheese

  • 1/2 cup unsweetened almond milk

  • 12 almonds, chopped


  1. In a bowl or jar, combine berries, honey, and vanilla and mash with a fork. Add oats, cottage cheese, and almond milk, and stir to combine. . (The mixture will be thick and might seem dry, but the oats will soften as they sit.)

  2. Refrigerate at least 6 hours.

  3. Serve cold, sprinkled with almonds.

Egg White Oatmeal With Strawberries and Peanut Butter


  • 1/2 cup rolled oats

  • 1/2 cup unsweetened almond milk

  • 6 large fresh (or frozen, thawed) strawberries, cored and chopped

  • 2 teaspoons honey (or less, to taste)

  • 1/2 teaspoon vanilla extract

  • 1 pinch salt

  • 1/3 cup liquid egg whites (or 3 large egg whties)

  • 1 tablespoon peanut butter


  1. In a small pot, heat oats, 1/2 cup almond milk, 1/3 cup water, strawberries, honey, vanilla, and salt. Bring to a boil, then reduce to simmer and cook, stirring occasionally, until mixture is thick and oats are plump, 5 to 7 minutes. Remove from heat.

  2. In a bowl, whisk egg whites until slightly bubbly. Add cooked oatmeal to egg whites a spoonful at a time, whisking between each addition, until oatmeal is fully incorporated.

  3. Pour mixture back into pot and cook over low heat, stirring constantly, until oats are thick, 2 to 3 minutes. Be careful not to turn the heat too high so eggs don't scramble.

  4. Top oatmeal with peanut butter.

Southwest Tofu Scramble



  • 8 ounces extra-firm tofu

  • 1-2 Tbsp olive oil

  • 1/4 red onion (thinly sliced)

  • 1/2 red pepper (thinly sliced)

  • 2 cups kale (loosely chopped)


  • 1/2 tsp sea salt (reduce amount for less salty sauce)

  • 1/2 tsp garlic powder

  • 1/2 tsp ground cumin

  • 1/4 tsp chili powder

  • Water (to thin)

  • 1/4 tsp turmeric (optional)


Pat tofu dry and roll in a clean, absorbent towel with something heavy on top, such as a cast-iron skillet, for 15 minutes.

  • While tofu is draining, prepare sauce by adding dry spices to a small bowl and adding enough water to make a pourable sauce. Set aside.

  • Prep veggies and warm a large skillet over medium heat. Once hot, add olive oil and the onion and red pepper. Season with a pinch each salt and pepper and stir. Cook until softened – about 5 minutes.

  • Add kale, season with a bit more salt and pepper, and cover to steam for 2 minutes.

  • In the meantime, unwrap tofu and use a fork to crumble into bite-sized pieces.

  • Use a spatula to move the veggies to one side of the pan and add tofu. Sauté for 2 minutes, then add sauce, pouring it mostly over the tofu and a little over the veggies. Stir immediately, evenly distributing the sauce. Cook for another 5-7 minutes until tofu is slightly browned.

  • Serve immediately with the breakfast potatoes, toast, or fruit. I like to add more flavor with salsa, hot sauce, and/or fresh cilantro. Alternatively, freeze for up to 1 month and reheat on the stove top or in the microwave.

5-Ingredient Green Smoothie


  • 1 cup kale leaves

  • 1 cup frozen mango chunks

  • 1/2 cup plain 2-percent-fat Greek yogurt

  • 1/2 cup unsweetened almond milk

  • 2 tablespoons natural peanut butter


  1. In a blender, puree all ingredients until smooth.

  2. Serve immediately, or refrigerate until ready to serve.

Healthy Sweet Potato, Black Bean & Avocado Breakfast Burritos


  • 6 8-inch whole wheat tortillas (you can also use low carb)

  • 3 medium sweet potatoes

  • 1 (15 ounce) can black beans, rinsed and drained

  • 1/2 teaspoon cumin

  • 1/4 teaspoon chili powder

  • few dashes of red pepper flakes, if desired

  • 6 large eggs (or 8 large egg whites)

  • 1 avocado, diced

  • 1/2 cup shredded mexican or colby jack cheese

  • 1/3 cup red enchilada sauce

Click here to the full instructions for this recipe!

Southwest Tofu Breakfast Bowls


Tofu Scramble

  • 14 oz. extra firm tofu

  • 1 teaspoon turmeric

  • 1/2 teaspoon sea salt (more to taste)

  • 1/2 teaspoon chipotle powder

  • 1/4 teaspoon paprika

  • 1/4 teaspoon chili flakes

  • dash of cayenne, optional

Spicy Yogurt Sauce

  • 5.3 oz. container SoDelicious coconut yogurt

  • 2 Tablespoons sriracha

  • 1/2 teaspoon sea salt

  • 1/2 teaspoon black pepper


Spicy Yogurt Sauce

  1. In a small bowl, whisk together yogurt, sriracha, sea salt, and pepper.

Tofu Scramble

  1. Drain tofu. Remove as much excess liquid as possible by pressing between paper towels.

  2. In a large skillet, heat oil to medium and add the block of tofu. Use a spoon or spatula to “chop” the tofu. Add seasonings and continue “chopping” and stirring until all of the tofu is seasoned.

  3. Continue cooking for 8-10 minutes, until all of the tofu is hot.

  4. Scoop the scrambled tofu into bowls and top with your favorite things!

Easy No-Bake Protein Balls


Chocolate Peanut Butter

1 1/2 cup old-fashioned rolled oats

1 cup natural peanut butter

1/4 cup honey or maple syrup

2 scoops (about 50–60 grams) chocolate protein powder

2 Tablespoons chocolate chips

Chocolate Peanut Butter

Place oats, peanut butter, honey, protein powder and chocolate chips in a large bowl and stir to combine.

Getting the mixture to combine takes a little arm muscle and it may seem too thick at first, but it will come together as you keep mixing. I used my hands to knead the dough near the end and that seems to help.

Once combined, use a small cookie scoop to scoop and form the dough into balls.

Store in a covered container in the fridge or freezer.

Carrot Cake Oatmeal


  • 1/2 cup unsweetened almond milk

  • 1 small carrot, peeled and finely grated

  • 1/3 cup rolled oats

  • 1 tablespoon raisins

  • 1 teaspoon honey

  • 1/4 teaspoon vanilla extract

  • 1 pinch cinnamon

  • 1 pinch salt

  • 1 1/2 tablespoons peanut butter

  • 1/3 cup lowfat cottage cheese


  1. In a small pot, combine almond milk, 1/2 cup water, carrot, oats, raisins, honey, vanilla, cinnamon, and salt. Bring to a boil, then reduce to simmer and cook, stirring occasionally, until thick and oats are plump, 5 to 7 minutes.

  2. Stir in peanut butter and remove from heat.

  3. Top oatmeal with cottage cheese and more cinnamon.

Simple Vegan Omelet

Ingredients OMELET:

  • 5 ounces firm silken tofu (drained and gently patted dry // 5 ounces yields ~3/4 cup)

  • 2 Tbsp hummus

  • 2 large cloves garlic (minced)

  • 2 Tbsp nutritional yeast

  • Salt and black pepper

  • 1/4 tsp paprika

  • 1 tsp cornstarch or arrowroot powder

Click here to the full instructions for this recipe!


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