5 High-Protein Breakfasts (That Don’t Involve Eggs)

If you’ve been following me for a while, you’ll know I’m a big fan of starting the day with a high-protein breakfast. It helps keep energy steady, supports muscle maintenance (especially important in your 40s and beyond), and helps manage hunger as the day goes on.

But let’s be honest, there are only so many omelettes, boiled eggs, and scrambled creations a person can take before you start craving something different.

So, if you’re feeling a bit “egged out”, here are five easy, high-protein breakfast ideas that don’t involve cracking a single egg.

1. Raspberry Chia Pudding

A great option if you like something you can prep the night before. It’s creamy, slightly sweet, and full of fibre to keep you full for hours. Double the recipe and you have two servings ready to go.

How to make it:

• 2 tbsp chia seeds

• ½ cup milk

• ¼ cup Greek yoghurt

• ½ cup raspberries (fresh or frozen)

• Optional: a small drizzle of honey

Stir everything together in a jar or container, refrigerate overnight, and it’s ready for the morning. You can add extra yoghurt on top if you want more protein or add a scoop of protein powder.

Why it works: You get a great mix of protein, healthy fats, and fibre, perfect for steady energy and fewer cravings later in the day.

2. Greek Yoghurt Parfait

Layer Greek yoghurt with fruit, oats, or muesli and you’ve got a balanced, high-protein breakfast in under two minutes.

Try this combo:

• ¾–1 cup unsweetened Greek yoghurt

• ¼ cup high-protein granola or oats

• ½ banana or ½ cup berries

• Sprinkle of nuts or seeds

Tip: Aim for at least 10g protein per 100g yoghurt and under 5g sugar.

3. Protein Smoothie (That Actually Fills You Up)

Many smoothies sound healthy but are more sugar than substance. The trick is balancing protein, fibre, and fat.

Base recipe:

• 1 scoop protein powder (or ¾ cup Greek yoghurt if you’d rather skip powders)

• 1 cup milk

• ½ banana or ½ cup frozen berries

• 1 tbsp peanut butter or chia seeds

• Handful of spinach (you won’t taste it!)

Blend and go, perfect for busy mornings or after a workout.

4. Overnight Oats with a Protein Boost

Overnight oats are a simple, make-ahead option that can easily be high in protein.

Base recipe:

• ½ cup rolled oats

• ½ cup milk

• ¼ cup Greek yoghurt

• 1 scoop protein powder or 2 tbsp chia seeds

• ½ cup fruit

Mix, refrigerate, and enjoy in the morning. Heat them up if you prefer something warm.

5. High-Protein Porridge

If you like a warm breakfast, protein porridge is such an easy win. It keeps you full, tastes great, and feels comforting on cooler mornings.

How to make it:

• ½ cup rolled oats

• 1 cup milk or high-protein milk

• 1 scoop protein powder or ¼ cup Greek yoghurt stirred in at the end

• Cinnamon, berries, or a spoonful of peanut butter on top

Tip: If adding protein powder, stir it in after cooking to stop it going gritty.

The Takeaway

If you’ve been skipping breakfast or relying on toast and coffee to get you through the morning, adding more protein can make a real difference to your energy, mood, and appetite control.

Eggs are great, but they’re not your only option. Start with one of these ideas this week and notice how much longer you stay satisfied.

Next step: If you’d like more simple, protein-packed meal ideas, grab my free High-Protein Recipe eBook for Women Over 40, it’s full of easy meals to help you feel your best.