7 protein-rich breakfasts that are even better than regular eggs

There are n number of reasons why eggs are hailed as one of the most ideal ingredients for breakfast. Known as a multifaceted whole meal, these nutrient powerhouses are one of the most popular and largely consumed foods around the world. One large egg delivers about 6-7 g of protein, all nine essential amino acids, and rich vitamins A, D, E, and B12, along with choline, lutein, zeaxanthin, and unsaturated fats. The yolk is the star for brain and eye health; whites offer pure, cholesterol-free protein. Perfect fuel for muscles, minds, and overall wellness.

It’s not only safe to consume an egg for breakfast every day, but it’s recommended by nutritionists as well. But what if, one fine morning, you wake up and decide to ‘change’ the breakfast menu? Just for the sake of breaking the monotony? But you don’t want to compromise on your protein intake just because you’re experimenting with your taste buds. What to do, then?

Don’t worry. Turns out, you’re not out of options when it comes to packing protein at breakfast, even without gibbling up eggs!

While eggs are great, there’s a whole world of tasty, protein-rich morning meals that go beyond the ordinary. From creamy cottage cheese toast to wholesome teff porridge, these options not only help you stay fuller longer but also fuel your day with energy and essential nutrients. Moreover, these alternatives are not only high in protein but also offer essential nutrients, variety, and fresh flavors to power your day. In short, these breakfast picks have the best of both worlds: they deliver both taste and health.

Move over, peanut butter! Almond butter is made by grinding roasted or raw almonds until their oils emulsify to create a smooth, spreadable product. It looks quite like peanut butter, and is a pretty versatile ingredient used in sandwiches, smoothies, and various baked goods. A nutty, creamy spread rich not just in protein but also in fiber and healthy fats. Packs almost 20.8 g of protein per 100 g.

How to enjoy: Spread on whole-grain toast, drizzle with honey, or stir into porridge. Lightly toasted bread enhances the flavor and ensures a satisfying crunch.

Smoked salmon basically is raw or cooked salmon flesh cured with salt and treated with smoke from burning wood, which gives it a distinctive flavor, enhances its preservation, and adds nutrients. High in protein and omega-3s, various vitamins and minerals, delicious and elegant. Brings in almost 18.3 g of protein per 100 g.

How to enjoy: Keep slices chilled and layer on bagels with cream cheese, or atop whole-wheat toast with fresh dill and a squeeze of lemon.

Teff porridge is a warm, gluten-free breakfast cereal made from teff, the world's smallest ancient grain, which is indigenous to Ethiopia and Eritrea. It features a nutty and earthy flavor, is a good source of fiber and protein, and is a nutritious stand-in for oatmeal, packing almost 13.3 g of protein per serving.

How to cook: Simmer teff with milk or plant-based milk until creamy. Add cinnamon and fresh fruit, and stir in a scoop of Greek yogurt for extra richness.

A vegan dish, armed with both taste and health. Sprouted tofu scramble is a vegan dish made from crumbled sprouted tofu, seasoned to resemble scrambled eggs, and often cooked with spices like turmeric for color, nutritional yeast for a cheesy flavor, and black salt for an "eggy" taste. Being a plant-based, cholesterol-free egg substitute with great texture, it brings in almost 13.2 g of protein.

How to prepare: Crumble sprouted tofu and sauté with turmeric, onions, peppers, and spinach. Finish with a splash of soy sauce for flavor depth.

Made from sprouted grains, packs more nutrients and has the perks of easier digestion. Sprouted toast is toast made from sprouted grain bread, which is bread made from whole grains (like wheat, barley, or rye) that have been allowed to germinate or sprout before being milled into flour or made into dough. This process of sprouting is believed to increase nutrient content, reduce anti-nutrients, and make the grains easier to digest, offering a more nutrient-dense (almost 13.2 g of protein per 100 g) and wholesome option compared to conventional bread.

How to enjoy: Toast thick slices and top with hummus, avocado, or nut butter. Add sliced tomatoes or radishes for freshness.

Hearty, fiber-rich, and gentle on digestion. Steel-cut oats are whole oat groats that have been cut into 2 to 3 smaller pieces with steel blades, giving them a coarse, chewy texture and nutty flavor. Unlike rolled oats (old-fashioned oats), which are steamed and flattened, steel-cut oats are the least processed of the common oat types and bring in almost 12.5 g of protein per serving.

How to prepare: Cook oats with milk until tender, then stir in Greek yogurt or nut butter. Top with seeds and chopped nuts for added protein and crunch.

Cottage cheese is a fresh, mild-flavored cheese made from skim milk curds that are drained but not pressed, resulting in a soft, granular texture. A dressing, usually cream, is added for flavor and creaminess, and it is not aged. This is a casein-rich dairy option that’s slow-digesting, perfect for prolonged fullness, and delivers almost 11.6 g of protein per 100 g.

How to serve: Use as a spread on toast or mix with fruit and a touch of maple syrup for a balanced sweet-savory combo.