10 Dairy Free, Egg Free Breakfasts with 30 Grams of Protein

February 8, 2024

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As someone with both egg and dairy allergies, I know how challenging it can be to create dairy free, egg free breakfasts. As a sports nutritionist, I also know that starting your day with at least 30 grams of protein can help you feel fuller for longer. Plus, evenly spreading your protein intake across three meals can help maximize muscle growth.

When it comes to creating a healthy, balanced breakfast, nutrition experts agree that it’s important to focus on protein and fiber. It’s also key to prioritize healthy fats and keep added sugar to a minimum.

“Our body’s preferred source of energy is carbohydrates, but some types of carbs can cause blood sugar spikes,” says registered dietitian Caroline Thomason. “Fiber-rich carbs, however, give our body the much-needed energy boost while also helping with digestion and overall gut health. And while most Americans get more than enough protein throughout the day, more of us are not meeting the recommended fiber intake.”

Here are 10 delicious breakfast ideas I crowdsourced from dietitians that are free from dairy and eggs but still provide a minimum of 30 grams of protein.

High-protein overnight oats

Overnight oats have been trendy for a while now, for good reason: They come together in just a few minutes, and with the right ingredients, can provide 30 grams of protein per serving.

High protein overnight oats

Prep: 5 minutes

Serves: 2

⅓ cup plant-based yogurt
2/3 cup old-fashioned oats
1 cup unsweetened soy milk
2 scoops plant-based protein powder
2 tablespoons chia seeds
2 cups mixed fruit or berries, fresh or frozen
1/2 cup sliced almonds, or other nuts

In a bowl, stir together the yogurt, oats, milk, protein powder, and chia seeds until well combined. Let stand for 5 minutes to thicken. Spoon 1/4 of the oat mixture in the bottom of two jars or containers. Top with 1/2 cup fruit, then repeat the layers. Sprinkle the almonds on top, cover and refrigerate for at least 1 hour or overnight. Use within 3 days.

Chocolate-peanut butter smoothie

Smoothies are a fast, nutritious breakfast idea and a good way to get protein and fiber, says dietitian and integrative nutrition therapist Alyssa Simpson. To make Simpson’s go-to peanut butter chocolate cauliflower smoothie, combine the following in a high-speed blender and blend until smooth: 1 cup almond milk, 1 cup frozen cauliflower, 1 frozen banana, 1 pitted date, ¼ cup vegan chocolate protein powder, and 2 tablespoons peanut butter.

Protein fluff smoothie bowl

Combine frozen bananas and protein powder in a food processor to create a deliciously light and airy bowl that has a texture similar to mousse. Registered dietitian and personal trainer Wan Na Chun uses her frozen banana protein fluff as a base for a nutritious smoothie bowl and suggests topping it with fresh fruit, peanut butter, granola, or nuts and seeds to make it a meal.

Tofu lentil scramble

Prefer a savory breakfast? Here’s a dairy free, egg free breakfast you’ll love: Scramble tofu with lentils for a protein-packed and nutritious start to your day, Simpson suggests. “In a pan with a bit of oil, mix ½ block of crumbled extra firm tofu, 1 cup cooked lentils, your favorite veggies, and season with 1 to 2 teaspoons nutritional yeast, salt, pepper, and onion powder,” she says.

Canned salmon with a bagel

Thomason notes that lunch favorite canned salmon is an easy and delicious way to boost protein in the morning. “I top a whole wheat bagel with a little hummus or vegan cream cheese and canned salmon. This mix of high-quality protein, fiber, and heart-healthy omega-3s starts the day off strong,” she says.

Smoked salmon avocado toast

Speaking of salmon, smoked is a popular way to enjoy this healthy fish for breakfast. Clinical sports dietitian Danielle Mach recommends smoked salmon avocado toast. It’s a delicious way to get 35 grams of protein, 19 grams of fiber, plus healthy fats and balanced carbs.

“For this meal, I use Dave’s Killer Bread 21 Whole Grains and Seeds, due to its higher protein content per slice, and Trader Joe’s smoked salmon for a lower amount of sodium compared to other smoked salmon options,” Mach says. “Prepare it by toasting 2 slices of bread, then smashing 1/2 small avocado on each slice. Add 2 ounces of smoked salmon on each slice of bread, then top with a little Everything But the Bagel seasoning for additional flavor.”

Turkey sausages with toast and fruit

I always have a box of turkey sausage in my freezer for quick weekday breakfasts. (I love The Smokey River Meat Company Turkey Breakfast Sausages I get from Costco.) The sausages are fully cooked and take just 2 minutes in the microwave to heat up. I eat 6 sausages (24 grams of protein) with 2 slices of toasted Silver Hills Bakery Little Big Bread (7 grams of protein), and a serving of fruit, like ½ cup berries or half a grapefruit. It’s dairy free, egg free breakfast that’s a good mix of savory and sweet.

Baked beans, sausage and toast

Beans and toast is a traditional UK breakfast that’s high in protein, iron, and fiber. Start with 1/2 cup of your favorite baked beans (like Bush’s Original Baked Beans or Heinz British Style Beans). Serve with chicken or turkey sausage, a slice of toasted high protein bread, and a side of fruit. Tip: Baked beans are made with sugar, and though it’s offset by the fiber and other nutrients in this meal, it’s best to make this more of a once-in-a-while treat.

Protein pancakes

Registered dietitian Jordan Hill with Top Nutrition Coaching makes pancakes with Kodiak Plant-Based Flapjack & Waffle Mix and protein powder for a dairy free, egg free breakfast. Use 1 cup pancake mix, 1 scoop protein powder and ¾ cup water. You may need to add a bit more water, depending on the type of protein powder you use. Top the pancakes with a little almond butter, a drizzle of maple syrup, and/or fresh fruit.

Yogurt parfait

Although plant-based yogurts aren’t typically high in protein, they can still provide a delicious base for a parfait. Layer 1 cup of your favorite unsweetened plain dairy-free yogurt with ½ cup fresh berries, ½ cup low-sugar granola, ¼ cup sliced almonds, 1 tablespoon each chia and hemp seeds, 2 tablespoons pumpkin seeds and a drizzle of raw honey. If your granola, combined with the nuts and seeds, doesn’t provide enough protein to hit that 30-gram threshold, stir some protein powder into the yogurt, or have a few slices of turkey bacon on the side.