TIME Diet/Nutrition

5 Protein-Rich Breakfasts For People Who Hate Eggs

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Photograph by Danny Kim for TIME; Gif by Mia Tramz for TIME

Take advantage of leftovers

Protein: it’s the secret weapon that gives your breakfast staying power, and helps keep you energized all morning long. For most people, eggs are their go-to source. But what if you don’t like eggs, or you’re allergic? Or you just can’t stare another kale omelet in the face? Fortunately, there are plenty of other easy, tasty ways to get your protein fix in the A.M. Here, a few ideas that don’t involve any yolks or whites.

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Replace your morning oats with quinoa in a bowl. One cup cooked is loaded with 8 grams of filling protein (compared to about 6 grams in an egg) and 5 grams of belly-slimming fiber. We love this recipe for maple-syrup sweetened quinoa, made with slivered almonds, dried apricots, ricotta, orange zest, and cinnamon.


Pudding for breakfast? Why not, when it has 11 grams of protein (and 19 grams of fiber), and tastes like a cold version of a chai latte? Watch the video below to learn how to make our simple, no-cook recipe.

Yogurt parfait

Combine protein-rich yogurt with fruit and either nuts or low-sugar granola (packaged, or DIY), and you’ve got one satisfying breakfast. (We recommend this recipe, which was 12 grams of protein and is loaded with super foods—including dark chocolate!)


In general, you can protein-up your morning smoothie by tossing in nut butter (or try tahini for something different), hemp and other seeds, or yogurt. If you like to use protein powder, Health’s resident RD, Cynthia Sass, recommends unsweetened pea protein powder. Check out our foolproof formula for whipping up delicious, good-for-you blends. Or try one of our favorite recipes from Joy the Baker: With peanut butter, flax seeds, and almond milk, it’s a delicious glassful of I’m-good-til-lunch.

Health.com: The 20 Best Foods to Eat for Breakfast


There’s no rule that breakfast can’t be fish, chicken or steak (or any other protein) left over from dinner the night before. Warm it up and enjoy it with some vegetables, or fold it into a whole-grain wrap and take it on the go.

This article originally appeared on Health.com

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