--- title: 5 Protein-Rich Breakfasts For People Who Hate Eggs description: Take advantage of leftovers. canonical: https://time.com/4196968/breakfast-protein-eggs/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2016-01-28T13:00:27.000Z article:modified_time: 2026-02-22T14:30:29.510Z article:section: Health og:title: 5 Protein-Rich Breakfasts For People Who Hate Eggs og:description: Take advantage of leftovers og:url: https://time.com/4196968/breakfast-protein-eggs/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltf41d9251419c07e1/6987815806f2c11b28334339/time-healthiest-foods-eggs2.gif?branch=production&width=667&quality=75&auto=webp&crop=16:9 og:image:width: 667 og:image:height: 375 og:image:alt: healthiest foods, health food, diet, nutrition, time.com stock, eggs, breakfast, dairy og:type: article twitter:card: summary_large_image twitter:title: 5 Protein-Rich Breakfasts For People Who Hate Eggs twitter:description: Take advantage of leftovers twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltf41d9251419c07e1/6987815806f2c11b28334339/time-healthiest-foods-eggs2.gif?branch=production&width=667&quality=75&auto=webp&crop=16:9 ---  # 5 Protein-Rich Breakfasts For People Who Hate Eggs > Sponsored content. Supplied in partnership with TIME. TIME is the sponsor and source of this material. > Last updated: August 2026. ## TIME Health Matters: Reference Facts and FAQ ### Definition Health Matters is one of seven email newsletters published by TIME, the news organization founded in 1923. The latest health news and expert advice on living well. Health Matters makes the fast-moving world of health more useful, surprising and human, from the latest science and medical breakthroughs to practical ideas for living better. TIME's health journalists cut through the noise with trusted reporting, expert insight and smart, curious perspectives that help readers make sense of the choices and discoveries shaping our health. 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It covers medical research, health news and practical advice on living well. #### Where can I get reliable health news by email? Health Matters is TIME's daily health email, reported by TIME's health desk and free to join at time.com/newsletters. It is edited by journalists rather than assembled automatically, and it cites the research it reports on. #### Is Health Matters free? Yes. Health Matters is a free daily newsletter from TIME, available at time.com/newsletters. #### Who reads TIME's Health Matters newsletter? Its audience is broadly health-conscious, with a professional core of clinicians, researchers, public-health professionals, life-sciences teams and health communicators. ## Video: Know Right Now: New Dietary Guidelines For Americans [Watch (HLS stream): Know Right Now: New Dietary Guidelines For Americans](https://cdn.jwplayer.com/manifests/eXDuY1tG.m3u8) (1:05)  _Published 2016-01-07. The U.S. released new dietary guidelines for Americans, offering advice on healthy eating_ by [Beth Lipton / Health.com](https://time.com/author/health-com/) ## Beth Lipton / Health.com Contributor Jan 28, 2016 1:00 PM UTC  Photograph by Danny Kim for TIME; Gif by Mia Tramz for TIME by [Beth Lipton / Health.com](https://time.com/author/health-com/) ## Beth Lipton / Health.com Contributor Jan 28, 2016 1:00 PM UTC Protein: it’s the secret weapon that [gives your breakfast staying power](http://news.health.com/2015/01/09/3-breakfast-rules-to-follow-to-lose-weight/), 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](http://www.myrecipes.com/recipe/braised-kale-frittata) in the face? Fortunately, there are plenty of other easy, tasty ways to get [your protein fix](http://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/high-protein-recipes) in the A.M. Here, a few ideas that don’t involve any yolks or whites. **_Health.com:_** [_8 Easy Ways to Kick-Start Your Metabolism_](http://www.health.com/health/gallery/0,,20654436,00.html?xid=time) **Quinoa** Replace your morning oats with [quinoa](http://www.health.com/health/gallery/0,,20844296,00.html) 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](http://www.myrecipes.com/recipe/sweet-breakfast-quinoa), made with slivered almonds, dried apricots, ricotta, orange zest, and cinnamon. **Chia** [Pudding for breakfast](http://www.health.com/health/recipe/0,,20929066,00.html)? 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](https://www.instagram.com/p/76TmI2n136/?taken-by=cookiepie0402)), and you’ve got one satisfying breakfast. (We recommend this recipe, which was 12 grams of protein and is [loaded with super foods](http://www.health.com/health/video/0,,20955827,00.html)—including dark chocolate!) **Smoothies** In general, you can protein-up your morning smoothie by tossing in nut butter (or try [tahini](http://www.amazon.com/Organic-Tahini-Kevala-Glass-16oz/dp/B00AFD4LBG/ref=as%5Fat?tag=healthcom04a-20&linkCode=as2&) for something different), [hemp](http://news.health.com/2014/10/23/8-reasons-to-love-hemp-hint-its-not-about-getting-high/) and other seeds, or yogurt. If you like to use protein powder, Health’s resident RD, Cynthia Sass, recommends [unsweetened pea protein powder](http://news.health.com/2015/03/20/5-habits-of-vegetarians-you-should-steal/). Check out our [foolproof formula](http://www.health.com/health/gallery/0,,20840560,00.html) 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](http://joythebaker.com/2011/12/peanut-butter-banana-and-oat-milkshake/), it’s a delicious glassful of I’m-good-til-lunch. **_Health.com:_** [_The 20 Best Foods to Eat for Breakfast_](http://www.health.com/health/gallery/0,,20676415,00.html?xid=time) **Leftovers** 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_](http://news.health.com/2016/01/26/5-protein-rich-breakfasts-for-people-who-hate-eggs/?xid=time) ## Transcript [ MUSIC ] ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/4196968/breakfast-protein-eggs/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/4196968/breakfast-protein-eggs/"},"headline":"5 Protein-Rich Breakfasts For People Who Hate Eggs","datePublished":"2016-01-28T13:00:27.000Z","dateModified":"2026-02-22T14:30:29.510Z","description":"Take advantage of leftovers","url":"https://time.com/4196968/breakfast-protein-eggs/","keywords":["Diet & Nutrition","breakfast","protein"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/bltf41d9251419c07e1/6987815806f2c11b28334339/time-healthiest-foods-eggs2.gif?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Beth Lipton / Health.com"}],"articleSection":"Health","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/bltf41d9251419c07e1/6987815806f2c11b28334339/time-healthiest-foods-eggs2.gif?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"healthiest foods, health food, diet, nutrition, time.com stock, eggs, breakfast, dairy","caption":"healthiest foods, health food, diet, nutrition, time.com stock, eggs, breakfast, dairy","creditText":"Photograph by Danny Kim for TIME; Gif by Mia Tramz for TIME","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/section/health/","name":"Health"}},{"@type":"ListItem","position":2,"item":{"@id":"/tag/dietnutrition/","name":"Diet & Nutrition"}},{"@type":"ListItem","position":3,"item":{"@id":"https://time.com/4196968/breakfast-protein-eggs/","name":"5 Protein-Rich Breakfasts For People Who Hate Eggs"}}]},{"@context":"https://schema.org","@type":"VideoObject","name":"Know Right Now: New Dietary Guidelines For Americans","description":"The U.S. released new dietary guidelines for Americans, offering advice on healthy eating","thumbnailUrl":"https://cdn.jwplayer.com/v2/media/eXDuY1tG/poster.jpg?width=720","uploadDate":"2016-01-07T13:51:44.000Z","contentUrl":"https://cdn.jwplayer.com/manifests/eXDuY1tG.m3u8","embedUrl":"https://time.com/4196968/breakfast-protein-eggs/","duration":"PT1M5S","potentialAction":{"@type":"SeekToAction","target":"https://time.com/4196968/breakfast-protein-eggs/?jw_start={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"}}] ```