High-Protein Non-Dairy Breakfast Options to Try Today

If you’ve been on a journey to lose weight or gain some muscle, then you may have noticed that experts highly recommend high-protein meals or diets. 

For weight loss, a higher intake of this macronutrient helps to boost satiety and may slightly increase your metabolic rate (1). For muscle growth, protein is the building block of muscle, and therefore, higher intakes, combined with strength training, can help increase muscle mass (2).

If you’re vegan or lactose intolerant, finding some high-protein non-dairy breakfast options is a great way to start your day right. If you’ve been having difficulty finding such meal options, read on to get some simple high-protein dairy-free recipes you can try today.

What Is an Easy Recipe for a High-Protein Non-Dairy Breakfast?

There are many high-protein non-dairy breakfast healthy meal options. From smoothies made with alternative plant-based milk to simple avocado toast, vegan scrambled eggs, and protein pancakes made with dairy-free protein powder, the list is endless.

Do I Need Protein As Soon As I Wake Up?

The idea of eating protein as soon as you wake up perhaps comes from the TikTok viral 30-30-30 rule, which encourages people to eat 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity, steady-state cardiovascular exercise.

It’s important to note that while viral social media success stories claim that the 30-30-30 plan can help with weight loss, there is currently no scientific backing to prove that this dietary plan works. It’s important to remember that most fitness and dietary advice you see on social media platforms is largely anecdotal and should always be taken with a large grain of salt.

With that being said, choosing to consume something high in protein at breakfast can be a good idea. 

In a review published in 2020, researchers stated that adults typically consume the majority of their protein intake at dinner versus breakfast – 38 g and 13 g respectively (3). If you’ve been considering increasing your protein intake, making the effort to eat high-protein meals in the morning can be a way to accomplish this goal.

In the same review, researchers also stated that scientific evidence suggests that diets that are higher in protein help prevent chronic metabolic diseases such as obesity, type 2 diabetes, and heart disease and have been shown to increase EE, improve satiety, regulate glycemic control, and improve body composition (3).

Research also suggests that a higher intake of this macronutrient can also help with healthy aging through the prevention of age-related muscle loss and reduced physical function (4). Researchers and health experts typically suggest that spreading your protein intake throughout the day, around 25-35 grams at each meal, may be ideal.

Read more: Ditch The Dairy: Exploring The Delicious World Of No-Bake Dairy-Free Desserts

How to Get Protein in the Morning Without Dairy

Dairy may take center stage in many breakfast meals, but it doesn’t have to. 

As a vegan, a person with lactose intolerance, or someone who simply wants to consume less of this product for various reasons, you can still have a healthy, hearty, and high-protein breakfast without it. 

The trick is to dig a little deeper to find alternatives.

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What Products Are High in Protein But Not Dairy?

Some high-protein foods you can use for your quick dairy-free breakfast ideas include:

1. Tofu and other soy products
2. Eggs (not vegan-friendly but can be substituted with scrambled tofu)
3. Nuts and seeds
4. Oats and quinoa
5. Plant-based milks and yogurts
6. All kinds of beans and lentils

While some of these foods aren’t typically used for breakfast dishes, they can come in handy, particularly if you choose to have healthy meals in the morning.

Sample of a High-Protein Non-Dairy Breakfast for Weight Loss

Here are some simple, quick recipes that use the above ingredients to show you how you can use them for a hearty and healthy first meal of the day. Please note that this section covers high-protein breakfasts without eggs or dairy, so these meal options are perfect for vegans.

Avocado Toast with Tempeh

Ingredients

• 2 slices wholemeal or sourdough bread
• 1 tsp olive oil
• 50 g thinly sliced tempeh
• ½ medium-sized avocado
• ½ – 1 tsp chili sauce 
• 1 tsp dukkah (substitute with ground coriander, ground cumin, or toasted seeds)
• 1 finely sliced spring onion (optional)

Directions

1. Toast both slices of bread.
2. Pour your oil into a frying pan over moderate heat and fry the tempeh slices for 2 to 3 minutes per side until they are crisp and brown.
3. As the tempeh cooks, slice your avocado into thin slices and lay the slices on the toasted bread. You can also mash the avocado and spread it on the bread.
4. Pour the chili over the avocado and then place the cooked tempeh on top of this.
5. Top with the dukkah (or a substitute of your choice) and use spring onion for garnish if you wish.
6. Serve and enjoy with some coffee or tea – this can be black or use plant-based milk.

Calories: 468. Fats: 28 g. Carbs: 43 g. Protein: 18 g (5).

Pink Dragon Fruit Mango and Banana Smoothie

Ingredients

• 8 oz dragon fruit 
• ½ cup mango chunks
• 1 small banana 
• 1 ¼ cup coconut or almond milk
• ½ cup ice cubes
• 1 tbsp lime juice
• 2 tbsp plant-based vanilla-flavored protein powder

Directions

Add everything to a blender, blend until smooth, then serve.

Calories: 281.2. Fats: 7.1 g. Carbs: 47.6 g. Protein: 11.3 g (6).

Cinnamon Roll Overnight Oats

Ingredients

• 1 cup old-fashioned oats
• 2 tbsp brown sugar
• 1 tsp cinnamon
• 1 tsp chia seeds
• 1 tbsp ground flaxseed
• 1 pinch salt
• 1 tsp vanilla extract
• 2 tbsp coconut yogurt 
• 1 cup soy milk

Directions

1. Mix all the dry ingredients in a medium-sized bowl mix: oats, brown sugar, chia seed, flaxseed, cinnamon, and a pinch of salt.
2. Add the soy milk, coconut yogurt, and vanilla extract. 
3. Mix with a spoon until the dry and wet ingredients are combined.
4. Pour the mixture into two mason jars, cover, and store in the fridge overnight (or up to 4 hours).

This makes 2 servings (7). Please note that this recipe does call for some sugar, but you can omit this to reduce your consumption of added sugars if you wish.

Calories: 300. Fats: 7 g. Carbs: 48 g. Protein: 10 g

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Tofu Omelet

If you plan on switching to breakfast without milk or eggs but still miss the texture of eggs, tofu is the perfect option for you, and this omelet is a good example.

Ingredients

• 1 block 14.3 oz firm silken tofu 
• 3 tbsp chickpea flour  or rice flour
• 2 tbsp nutritional yeast 
• 1 tbsp cornstarch (substitute with potato/tapioca/arrowroot starch)
• ½ tsp salt 
• ¼ tsp onion powder
• ¼ tsp garlic powder
• ¼ tsp turmeric powder

Omelet Filling (optional)

• ½ medium yellow onion, diced
• 5 button mushrooms, sliced
• 60 g baby spinach 
• 2 tbsp shredded vegan cheese

Directions

1. Start with the filling. In a hot pan, add the oil and onions and cook until the onions are translucent.
2. Add the mushrooms and cook for 2 to 3 minutes. Once the mushrooms are cooked, add the spinach and cook until it wilts. 
3. Take the pan off the heat and set aside for later.
4. Place all the omelet ingredients in a blender and blend until they’re combined and smooth. Check the consistency of the batter to see if it’s to your liking. The batter should be thinner than regular pancake batter.
5. Place a non-stick pan on medium heat and add ½ tbsp of oil. 
6. Once the pan is hot enough, pour in your batter and spread it out so it covers the whole base of the pan.
7. Cover the pan and allow your omelet to cook undisturbed for 4 to 6 minutes. You’ll know it’s ready when there are no more wet batter spots.
8. Add the cooked vegetables and cheese to one half of the omelet and carefully fold the other half over the filling.
9. Press the top of the omelet down and cook for a minute.
10. Take off the heat, serve, and enjoy.

This makes 2 servings (8).

Calories for 1 serving: 144. Fats: 3 g. Carbs: 21 g. Protein: 9 g

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Black Bean and Tofu Burrito

Ingredients

• 2 tablespoons avocado oil, divided
• 1 (14 oz) package of extra-firm tofu (drained and crumbled)
• 2 tsp chili powder
• 1 tsp ground cumin
• ¼ tsp salt
• 1 (15 oz) can reduced-sodium black beans
• 1 cup frozen corn
• 4 sliced scallions
• ½ cup fresh salsa
• ¼ cup chopped cilantro
• 6 (8 inch) whole-wheat tortillas or wraps

Directions

1. Heat some oil in a large nonstick skillet over medium heat, then add the tofu, chili powder, cumin, and salt.
2. Allow to cook while stirring occasionally for 10 to 12 minutes. Take off the heat and add to a bowl. Set this aside.
3. In the same skillet, add the beans, corn, and scallions and cook for 3 minutes while stirring occasionally.
4. Add the cooked tofu to this, then add the salsa and cilantro, stir to combine, and cook for another 2 minutes.
5. Warm your tortillas, divide the bean and tofu mixture on these tortillas, and wrap well so the mixture doesn’t fall out of the ends.

This makes 6 servings (9)

Calories for 1 serving: 329. Fats: 10 g. Carbs: 45 g. Protein: 15 g.

Read more: Protein Ice Cream Recipe: A Healthy Dessert

How to Get 30 g of Protein for Breakfast Without Dairy

The best way to get up to 30 g of protein in your high-protein, non-dairy breakfast is by finding ways to add high-protein ingredients to your meal.  For example:

1. Add chia seeds and plant protein to your smoothies. 
2. Find ways to incorporate tofu and other soy products into this first meal of the day. 
3. Use nut butters – they work well in smoothies, sauces, and baking. 
4. Move away from conventional breakfasts and be a little experimental. – e.g. beans can be used on toast. Try having some poultry or fish with grains at breakfast. 
5. If you aren’t avoiding eggs, they are a good source of healthy fats and protein.

Check out this article to learn how to go dairy and gluten-free.

Frequently Asked Questions

• What happens if you don’t have protein in the morning?

You may feel hungry long before lunchtime. As previously mentioned, protein helps with satiety which simply means that its consumption helps keep you fuller for longer. If you’re trying to watch your calorie intake, a high-protein breakfast could be something to consider.

• Are oats high in protein?

Yes, they are, for a grain (10). Other grains that are considered to be high in this macronutrient include quinoa, sorghum, rye, amaranth, kañiwa, and buckwheat (11, 12).

• Is Greek yogurt high in protein?

Yes, it is. However, Greek yogurt is made from milk, so it’s not suitable for a high-protein dairy-free breakfast.

Learn more about the dairy-free diet plan.

• What is the 30-30-30 rule for protein?

As mentioned above, the rule states that you’re required to consume 30 g of this macronutrient within 30 minutes of waking up.

The Bottom Line

As you can see from the recipes above, a high-protein non-dairy breakfast is relatively easy to make. With a few changes to your grocery list and the willingness to be creative in the kitchen, you can reach your protein goals and create delicious breakfast meals from the comfort of your kitchen.