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High Protein Breakfast Options Without Protein Powder

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high protein breakfast no protein powder

Breakfast, Recipes

One of the best tips I ever received on my health and fitness journey was to prioritize protein at every meal, starting with my first meal of the day. Eating a high-protein breakfast is a great way to set yourself up for success not only with your daily macronutrient goals but with feeling your best. This is especially important for those of us who work out in the morning! Refueling our bodies with ample protein can help us reach our goals even faster.

However, we tend to get some pushback from our clients and followers when it comes to eating a high-protein breakfast because they’re under the assumption that eating high protein means they need to choke down a protein shake or add protein powder to their meals. And while I am a full proponent of using protein powders, they are not for everyone and you certainly do not need to use them in your breakfast to hit your protein goals!

In this article, we’re sharing our best high-protein breakfast options that do not include protein powder. Allow us to show you how you can enjoy nutrient-dense whole foods while still hitting your protein target for breakfast!

How Can I Add Protein to Breakfast Without Protein Powder?

It may come as a surprise to those who are newer to tracking macros and/or protein intake, but many breakfast foods are naturally high in protein! All it takes is a little bit of knowledge and practice and you’ll find it easy to add protein to your breakfast without resorting to protein powders and shakes.

One of the biggest mistakes I see people make is relying on things like cereal, pancakes, waffles, and pop-tarts as their breakfast. And while there’s nothing wrong with any of these options, they are all very carb-heavy and contain minimal protein. If you want to build a breakfast that’s naturally high in protein, you’re going to want to look at things like eggs, sausage, bacon, Canadian bacon, etc.

There are so many ways to incorporate protein-rich breakfast foods into your morning routine! You don’t need to eat the same old boring breakfast every day either, we’re sharing a plethora of unique, tasty, and simple-to-prepare breakfast ideas that are packed with protein.

10 High Protein Breakfasts Without Protein Powder

Below are 10 of our favorite high-protein breakfast options that do not include protein powders. We’re always adding more so be sure to stay up to date by following us on Instagram, subscribing to our free weekly meal plans, and visiting our blog!

#1. Breakfast Toaster Pocket

With nearly 17 grams of protein per pocket, these Breakfast Toaster Pockets are a great way to start your day. Warm, fluffy eggs, savory bacon, and melty cheese, all wrapped in a crispy tortilla, these toaster pockets are ideal for busy mornings. 


  • Serving Size: 1 pocket
  • Calories: 197 
  • Protein:16.4g
  • Carbs: 18.8g
  • Fats: 12.4g
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#2. Egg White Breakfast Bake

Egg whites pack a powerful punch of protein while keeping your overall calories on the lower end. This Egg White Breakfast Bake includes 20g of protein and plenty of micronutrients to get your day started on a healthy foot. Plus, this casserole is ideal for meal prepping, making it an easy solution for busy weekday mornings. 


  • Serving Size: ¼ casserole
  • 132 Calories
  • 20g Protein
  • 4g Carbs
  • 4g Fats
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#3. High Protein Breakfast Tacos

Tacos for breakfast? Yes, please! Our High Protein Breakfast Tacos are full of flavor and protein alike. With nearly 20g of protein per serving, you can begin your day with a major nutrition win. Whether you like your tacos spicy, mild, or somewhere in between, you can make these breakfast tacos all your own!


  • Serving size: 1 taco 
  • Calories: 198
  • Carbs: 19.1g
  • Fat: 9g
  • Protein: 20.8g
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#4. Meal Prep Breakfast Sandwich

There’s just something so comforting and filling about a breakfast sandwich. Our Meal Prep Breakfast Sandwiches are warm, delicious, and packed with juicy bacon, fluffy eggs, and gooey cheese. Oh, and the 24g of protein doesn’t hurt either!


  • Serving size: 1 sandwich 
  • Calories: 295
  • Protein: 24g
  • Carbs: 27.5g
  • Fats: 12.5g
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#5. Egg White Oatmeal

Oatmeal is a staple breakfast food, but on its own, it doesn’t contain a lot of protein. However, once we add some undetectable egg whites to the mix, you’ve got yourself 14g of protein per serving! Our easy-to-make Egg White Oatmeal is totally customizable and will easily become one of your go-to breakfasts that doesn’t require any protein powder.


  • Serving Size: 1 bowl
  • 198 calories
  • 14g protein
  • 27g carbs
  • 3g fat
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#6. Turkey Sausage Breakfast Casserole

If you’re looking to streamline and simplify your week, meal prepping a breakfast casserole that’s packed with protein like our Turkey Sausage Breakfast Casserole will be a game changer for you. This simple casserole comes together quickly with only 7 ingredients and lasts in the fridge for up to 4 whole days. Plus, it contains 28g of protein per serving!


  • Serving Size: ⅙ casserole
  • Protein: 28g 
  • Fat: 20g 
  • Carbs: 5g  
  • Calories: 312
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#7. Meal Prep Breakfast Burritos

Another time-saving breakfast recipe that’s full of hearty protein from whole food sources, our Meal Prep Breakfast Burritos will be a favorite in your rotation. With 24g of protein and a ton of flavor, it’s hard not to like these burritos. Make them your own by adding whatever fillings and dipping sauces you prefer!


  • Serving Size: 1 burrito
  • 24 g protein
  • 25 g carbs
  • 19 g fat
  • 2 g sugar
  • 346 calories
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#8. Egg White Bites

What happens when you pair egg whites with turkey sausage and a little cheese? You have yourself a high-protein breakfast that contains a whopping 29g of protein per serving! Make these ahead of time and store them in the fridge all week and you’ll be enjoying a protein-packed breakfast that’s convenient, easy, and full of flavor.


  • Serving Size: 3 bites
  • Calories: 185
  • Protein: 29g
  • Carbs: 6g
  • Fat: 5g
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#9. Turkey Sweet Potato Hash

If a savory breakfast is right up your alley, then you’re going to love our Turkey Sweet Potato Hash that delivers 30g of whole food protein per serving! This hearty breakfast covers all the boxes when it comes to macro-balanced nutrition, and it will leave you feeling full and satisfied for hours.


  • Serving Size: ¼ recipe
  • 30g Protein
  • 18g Carbs
  • 21g Fat
  • 379 Calories/serving
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#10. Breakfast Quesadilla

25g of protein has never been easier (or tastier)! Our High Protein Breakfast Quesadillas will hit the spot on days when you’re craving an easy, filling breakfast that’s full of flavor. Quesadillas aren’t just for lunch & dinner! You’ll love the customizability of our breakfast quesadillas and will find yourself whipping these up often.


  • Serving Size: 1 quesadilla
  • 25g protein
  • 42g carbs
  • 14.5g fat
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Wrapping Up

Whether you don’t like protein powder, can’t have it, or simply prefer to start your day with whole food protein sources, you can rest assured that your options are abundant as evidenced by these 10 high-protein breakfast options that don’t contain an ounce of protein powder!

I encourage you to play around with these recipes and even make your own! Once you start to track macros and discover which foods are naturally high in protein, your breakfast options will be endless!

Be sure to check back here often as we add brand-new macro-friendly recipes each and every week! In fact, as a premium member of our Monthly Macro Membership, you’ll get access to 6 brand new recipes each and every week!


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