High Protein Low Carb Breakfast Without Eggs

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Simple Ways To Get Protein In At Breakfast If You Dont Eat Eggs

High Protein Breakfast Options Without Eggs

Home » Eat Empowered » 35 Simple Ways to Get Protein in at Breakfast if You Dont Eat Eggs

Starting your day with adequate protein is a must. For one, the macronutrient keeps us satisfied for a long time, which lowers our risk of getting hangry and overeating later in the day.

Eating enough protein is also important for maintaining lean muscle mass, supporting immune function and balancing our blood sugar levels.

Wondering how to get protein on your breakfast plate apart from eating an omelet every day? Weve got you covered. Read on for 35 high-protein breakfast foods that arent eggs.

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Tofu Scramble Burrito Bowl

It never fails to amaze me how you can make tofu taste like pretty much anything. In this case, scrambled eggs.

Nutritional yeast adds more flavor to the eggs, while turmeric gives it the golden glow. Finally, seal the deal with potatoes, avocado, and salsa.

This is an excellent recipe for those who crave eggs but are trying to cut down on them. Or for those who cant have them at all.

Also Check: How To Make Pickeled Eggs

Healthy Breakfast Recipes With No Eggs

It really is vital to start your day with a proper, preferably healthy breakfast. It just sets the right tone for the rest of the day and keeps your mood and productivity where they are supposed to be.

Opting for an eggless breakfast doesnt mean you need to have a sugar-packed muffin on the go and crash hard a couple of hours after.

Whether youre looking for a vegan, high-protein, or vitamin-packed no eggs breakfast recipe, we got one for you below.

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Keto Coconut Flour Instant Low Carb Porridge

Image and recipe by lowcarbyum.com

Keto coconut flour instant low-carb porridge is an awesome way to start your day.

There are many other ways to enjoy this porridge, including with vanilla extract and cinnamon or even as a savory side dish with some shredded cheese mixed in for extra flavor.

Main Ingredients: Dried coconut, coconut milk, whole psyllium husks, coconut flour, vanilla extract, cinnamon, nutmeg, stevia, and fruit liquid.

You can make it in an instant pot and also on a stovetop. This simple recipe does not take more than 15 minutes to be ready to eat.

Net carbs: 6 g, Fat: 25g, Protein: 3g

Check out the recipe from lowcarbyum.com

High Protein Egg Free Breakfasts

5 Superb Ways To Make A High Protein Breakfast Without Eggs

These high protein egg free breakfast ideas are healthy, low calorie and simple to make with real food and nourishing ingredients. All recipes are gluten free with several options for low carb, Paleo and Whole30.

If youve watched my free weight loss training, you know why I recommend a high protein breakfast to my clients. Eating healthy isnt enough when it comes to losing weight.

Science shows you need balanced hormones insulin, leptin, Ghrelin to lose weight. Weight loss is more than calories, healthy food and exercise. I explain more about this in my free training.

That said, Im often asked by my clients what can I eat besides eggs? The truth is you can eat anything for breakfast as long as its high protein. That could look like leftovers from dinner.

So many of us are used to eating high sugar, high carb breakfasts like English muffins, bagels, cereals, granola bars, flavored yogurts , protein bars and smoothies.

These foods in the morning guarantee a blood sugar crash mid-morning. Below I have several high protein breakfast recipes for you that are egg free and delicious!

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Vanilla Almond Chia Pudding

Chia seeds are packed with protein and fiber, but thats not what makes them specialfoodies love them for their ability to add a pudding-like texture to sweet treats. Try this recipe from Danielle Judson, RDN: Combine 3 tablespoons chia seeds with 1 cup unsweetened almond milk , 2 tablespoons almond butter, 1 teaspoon vanilla extract, and a dash of cinnamon in a mason jar. Stick the entire thing in the fridge overnight. In the morning, add a sprinkle of blueberries and almonds, and youve got breakfast pudding to go.

Per serving: 446 calories, 17 g protein, 35 g fat, 29 g carbs, 22 g fiber

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Salted Caramel Collagen Protein Shake

Salted caramel just happens to be my all time favorite, even beating out chocolate in my book.

Trina Krug created this keto-friendly breakfast shake using collagen protein, which is good for you in so many different ways: hair, skin, gut health, and more.

This tastes more like a dessert treat than a breakfast, but Im not complaining.

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Your New Favorite Egg

Theres one food, and one food alone, that most of us will never grow tired of: Cereal.

It doesn’t matter which meal it is breakfast, lunch, or dinner it seems downing a bowl of cereal is always a good idea. And while we hope these keto recipes have given you some tasty ideas to work into your weekly meal plan, we’d be lying if we said we didn’t have a favorite.

When it comes to our favorite low-carb breakfast eggless or otherwise it’s always a bowl of Cereal School. Made with just one gram of carbs and absolutely zero sugar, it’s the perfect keto breakfast.

With three flavors to choose from, including Cinnamon Bun, Fruity, or Cocoa, the only decision you need to make come breakfast time is which to enjoy first.

Almond Plum And Yogurt Parfait


If you are a yogurt fan, this is going to be an amazing recipe. All you need is almonds, plums, and yogurt to make this delicious parfait.

It is very easy to make and only takes a couple of minutes. The delicious flavors and textures in this recipe will make your mouth water. Combining the creaminess, juiciness, and crunchiness of these ingredients makes for a fantastic breakfast meal.

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Sometimes you just need something different howeverand there are tons of low-carb foods out there that fit the bill! So, Ive collected these 15 easy low-carb breakfast recipes to share with you.

Here you will find low-carb pancakes, cereals, bacon and even a low-carb sausage gravy recipe. There is something here for everyone to enjoy, and plenty of options to help shake you out of that egg rut.

Launch the gallery to see them all!

Up next, try 15 easy breakfast sausage recipes for delicious mornings.

Low Carb Breakfast Recipes Without Eggs

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If youre following a low carb or ketogenic diet, you may struggle to find low carb breakfast recipes without eggs. The good news is there are lots of easy recipes that can fit into a low carb diet!

You could also add in healthy fats to any of these easy breakfast recipes to make it more keto-friendly!

Breakfast is the most important meal of the day. But if youve been watching your carbs for a while, you might be tempted to skip your first meal just because youre tired of eating eggs!

With the help of these low carb breakfast recipes without eggs, theres no need to skip breakfast even if you never want to see another egg on your plate again!

From healthy sweet treats to meals packed with protein, youll find tons of recipe ideas to start your day off right.

Also Check: How To Store Eggs Long Term

Cinnamon Raisin Protein Bars

This recipe by Savvy Naturalista is high in protein, thanks to the oat bran, protein powder, and eggs in the bars. Most protein bars tend to be high in fat, thanks to the nuts, but these are high protein yet low in fat!

Its an incredibly easy recipe to whip up and itll be hard for you to just have one at a time. The extra fiber from the oat bran is perfect for the mornings!

What Is A Typical Healthy Breakfast

Gluten Free Breakfast Recipes Without Eggs

A typical healthy breakfast is going to have a good balance of all the main food groups.

  • A combination of fruit or vegetables
  • Plenty of protein, eg: eggs, yogurt, oats
  • Grains if you had toast make sure its whole grain toast
  • Healthy fats from basic ingredients like avocado

Avoiding high fat / high sugar items will also help you to eat a healthy breakfast.

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What Is A Keto Diet

It is basically a low carb diet that consists of high fat, lower in carbohydrates as well as moderately limited in protein. The diet that one follows using keto is called ketosis and this is a quick weight loss diet to shed some pounds in just a few months.

Following a keto diet is mainly to lose some weight but it does not intend to keep oneself healthy all the time. This diet has its own positives such as it takes care of the bad cholesterol levels and also prevents certain heart issues or obesity issues.

It also helps in preventing cancer by reducing the carbs in the diet which are otherwise deposited as fats in the body and can lead to many health-related concerns.

It also has its own negatives such as one can gain all the weight back if the diet is skipped in between or stopped completely. Even if one stops following the ketosis diet, just make sure to have a healthy lifestyle and healthy diet routine to keep the weight in check.


High Protein Low Carb Breakfast Ideas

Youve heard it before: Breakfast is the most important meal of the day.

Its especially important to make sure what you put into your body at the beginning of the day is good for you. Healthy breakfasts kick-start your metabolism and keep you focused and energized until lunchtime. And research has shown that eating a high protein breakfast keeps people fuller for longer, making it less likely you overeat later in the day. Protein also stimulates the metabolism.

Finding high protein, low carb breakfast recipes may seem daunting. Fortunately, there are dozens of healthy breakfast options that are delicious and easy to make. The right kind of caloriesprotein, healthy fat, and plenty of fibercan make a major difference in the success of your weight loss program. Try the following low carb breakfast ideas to start your day off on the right foot:

1. Eggs

Eggs are a power breakfast food for a reason. Theyre packed with protein and are versatile. Whether you scramble, hard boil, poach, fry, or bake them into quiches and muffins, eggs are a quick low carb breakfast to start your day. For a lower fat option, avoid the yolks and stick to egg whites.

Try this: Eggs and Spinach

For an easy breakfast idea with 2.9g of net carbs, sautée spinach in extra virgin olive oil in a skillet until wilted, then scramble together with eggs. Get the egg and spinach recipe here.

2. Yogurt

Try this: Greek Yogurt with Berries and Almonds

3. Smoothies

Try this: Chocolate and Strawberry Smoothie

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Banana Strawberry Breakfast Bars

Are your favorite fruits bananas or strawberries? If so, you will want to make these banana strawberry breakfast bars all the time. These breakfast bars are a great on-the-go keto breakfast no eggs recipe.

This breakfast bar recipe is nutritious and tasty. If you like coconut flakes or walnuts, you can easily add those to this recipe. These ingredients add fiber, fat, and protein to the recipe. However, they dont take away from the sweetness of this low carb breakfast without eggs recipe.

How Much Protein To Eat In The Morning

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Eating 15 to 30 grams of protein at breakfast is a great way to regulate your blood sugar and stay satisfied and focused throughout the morning, says Kelsey Lorencz, a registered dietitian and founder of Eating With Heart Nutrition. Protein helps to slow down the digestion and absorption of carbs, so youll feel more energized and alert after your meal.

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Bonus? If you want to lose weight, protein has the added benefit of helping you preserve lean muscle mass while losing fat, she notes. While the actual amount of protein you need depends on your current body weight, Lorencz says including at least 15 to 20 grams in your meals and an extra five to 10 grams in your snacks can help you maintain energy throughout the day.

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Cheesy Cauliflower Hash Brown Waffles

These 3 cheese low carb cheesy cauliflower hash brown waffles are super crispy and made within minutes in a waffle iron.

With only 2 grams of net carbs per waffle, you can enjoy these for breakfast, lunch, dinner or simply have them as a snack.

Macros: 203 cals, 3g carbs, 1g fiber, 10g protein, 17g fat

Turkey & Cheese Wraps With Carrots

403 calories

  • 4 oz Deli slices, turkey – 120 calories

  • 2 oz Cheese, sliced cheese, full fat/ regular – 220 calories

  • 1 cup Carrots, baby – 45 calories

  • 1 Tbsp Vinaigrette, light – 17.5 calories


  • Roll up turkey and cheese slices use toothpicks to hold if you need.

  • Dip carrots in vinaigrette.

  • No turkey? Use tofurkey slices. No dairy? Use avocado or bacon. No carrots? Use celery.

  • Note: I like Trader Joes fat free vinaigrette but Paul Newman, Whole Foods, etc. all have good light dressings.

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    Pb Banana Protein Flatbread

    A high-fiber flatbread is a blank canvas to create almost anythinguse it to protein pack your breakfast. Toast a high fiber flatbread for 3 to 4 minutes. Combine 3 tablespoons powdered peanut butter , 1 tablespoon vanilla protein powder , and 1/2 packet stevia, adding 2 to 3 tablespoons water and stirring until its spreadable but not runny. Spread mixture onto the flatbread and top with a 1/2 a banana, sliced, and a sprinkle of cinnamon.

    Per serving: 200 calories, 19 g protein, 5 g fat, 22 g carbs, 8 g fiber

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    Baked Salmon And Cream Cheese

    The 20 Best Ideas for High Protein Breakfast without Eggs

    When eating a low-carb, high-protein breakfast, its essential to think about what you are eating and how much protein you consume. Salmon is very filling and rich in vitamins, which makes it an excellent option for a healthy breakfast on the go. When choosing your salmon, try to find wild-caught salmon over farm raised. This will ensure you are consuming natural proteins and eliminating potential antibiotics found in farm-raised fish. Although cream cheese has four grams of carbs per serving, it can still help make your eggs more filling without adding additional sugar or carbs.

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    Smoked Salmon Avocado Toast

    In addition to being an excellent source of protein, smoked salmon offers a solid dose of healthy omega-3 fats that can help reduce your risk of heart disease, per the American Heart Association.

    Quinoa and other whole grains can help reduce the risk of some chronic diseases, per the USDA. “Quinoa has more protein than oatmeal and can even be pre-cooked and frozen in advance, so you can make this recipe with minimal time and prep,” Harlow says.

    âGet the Quinoa Porridge recipe and nutrition info here.â

    Commonly Used Ingredients For Keto Breakfast No Eggs Recipes

    If you are planning to make low carb breakfast without eggs recipes, you may want to have some other ingredients on hand. This way, no matter what keto breakfast recipe you come across, you will likely have the ingredients you need already in your house.

    Some of the commonly used ingredients for keto breakfast recipes that you should have on hand include the following:

    • Different types of nut butter
    • Different types of flour
    • Animal proteins

    Some people find they dont stick to a diet because they dont have the ingredients they need at home. If you make sure to have most of these ingredients in your house at all times, you can make keto breakfast recipes every day.

    Now you know which ingredients to keep in your house and on your grocery list at all times. Keep reading for the top 12 low-carb keto breakfast ideas without eggs.

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    Getting Protein In The First Meal Of The Day Helps Maintain Muscle

    In order to maintain muscle mass, its important to consume protein at regular intervals throughout the day.7 When we go long periods without consuming protein , protein breakdown may exceed protein synthesis. Consuming protein in the morning will increase muscle protein synthesis and help prevent negative muscle protein turnover.

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    Keto Blueberry Coconut Flour Porridge

    4 Simple High Protein Breakfast Ideas **for building muscle**

    Get The Full Recipe On Taste Aholics

    This coconut flour porridge is a great low-carb or paleo breakfast alternative.

    To be more paleo-friendly, weve begun lowering our dairy consumption.

    Get The Full Recipe On The Big Mans World

    In less than one minute, you can make a luscious, gooey, and fluffy chocolate brownie that is also low carb!

    This healthy cup brownie is paleo, vegan, gluten-free, sugar-free, keto-friendly, low calorie, dairy-free, and has a tested oven option, plus its made without butter, oil, grains, or sugar!

    Get The Full Recipe On Eazy Peazy Mealz

    This keto breakfast meal is packed with robust and delicious ingredients that will keep you satisfied for the entire morning and make breakfast time more fun than ever.

    Get The Full Recipe On The Big Mans World

    In less than 60 seconds, you can make a protein-rich, low-carb morning smoothie!

    This low-calorie, chilled, creamy, milkshake-like smoothie is paleo, vegan, keto-friendly, gluten-free, sugar-free, and dairy-free!

    Get The Full Recipe On Low Carb Maven

    These gluten-free, grain-free sugar-free low-carb granola bars with chocolate chips are made from seeds and nuts and make a terrific grab-and-go snack.

    You wont believe how much they resemble the genuine thing!

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