3 Easy High-Protein Dairy-Free Breakfast Ideas (30g+ Protein Each)

One thing I’ve learned is that having a high protein breakfast makes a world of a difference. I feel satisfied for hours and I’m a lot calmer when lunchtime comes. All in all, I just feel better when I start my day with a high protein breakfast.

Today I’m sharing my three favorite easy dairy-free high protein breakfasts. All of them have at least 30 grams of protein, are simple to make, and taste really good. Whether you have 15 minutes to cook or need something you can throw in your purse and head out the door, these are the breakfasts that have been working well for me lately. If you are looking for protein-packed breakfast ideas that are actually realistic for busy mornings, I hope these give you some inspiration.

Orgain Chocolate Brownie Protein Snack Bars

I’ve been having these Orgain protein bars a lot lately. Out of all three breakfasts, this one is definitely the easiest. No cooking needed- just grab and go. They have become my go-to breakfast on busy mornings, especially when I need something fast to take with me. To make sure that I’m having a balanced breakfast with enough calories, protein, and fat, I eat three of these bars. The macros below will be for three bars.

What I Use:

3 Orgain chocolate brownie protein snack bars

How I Make It:

No cooking or prep needed. I just grab three of these bars for breakfast.

Nutrition (for 3 bars):

Calories: 450

Protein: 30 grams

Fat: 15 grams

Carbs: 57 grams

Fiber: 6 grams

Strawberry Banana Protein Shake

When I’m in the mood for a protein shake, this is the one that I make. It tastes really good, is nutrient-dense, and even has some veggies in it to start the day. (I use frozen zucchini, and you can’t even taste it- it blends in really well.)

It has 33 grams of protein, 18 grams of fiber, and I always feel really good after having it.

What I Use:

1 scoop of vanilla protein powder (33 grams)

2 tablespoons of almond butter

1 teaspoon of oat fiber

1 tablespoon of chia seeds

1 cup of frozen strawberry banana blend (I use the one from target that just has strawberries and banana)

1 cup (106 grams) of frozen zucchini

1 cup of unsweetened almond milk

How I Make It:

Add everything to a high speed blender and blend until smooth. This smoothie travels well in a thermal if I’m heading out in the morning. Note: if you don’t have oat fiber you can leave it out, but start with 3/4 cup of milk and go from there until it reaches the consistency that you like.

Nutrition:

Calories: 522

Protein: 33 grams

Fat: 27 grams

Carbs: 46 grams

Fiber: 18 grams

Egg white and Maple Turkey Sausage Tacos

I love making these tacos when I have a little more time in the morning. Out of the three breakfasts, this one takes the longest- but it still only takes about 10-15 minutes from start to finish, and the flavor makes it worth the few extra minutes. It tastes like something you would order at a restaurant, but it’s so easy to make at home. These tacos are sweet, savory, and the crispy shells add great texture.

What I Use:

3 extra thin corn tortillas

1 cup of egg whites

3-4 breakfast sausage links

1 teaspoon of pure maple syrup

1/2 serving of dairy free parmesan

How I Make It:

1. Spray a pan lightly with cooking spray and put your tortillas in the pan once it is hot.
2. Cook the tortillas on one side until slightly crispy and then flip. Once you flip the tortilla add your cheese evenly to your tortillas. Cook until the second side of the tortilla is crispy and then remove tortillas from the pan. Note: If you have an air fryer you could just spray the tortillas lightly and put them in the air fryer on 400 for a few minutes. After a few minutes flip the tortillas, add your cheese and cook just a couple more minutes until the tortillas are crispy.
3. Spray your pan and once the pan is hot add egg whites and cook through. Add salt and pepper if you would like.
4. Chop sausages into smaller pieces and put into a sprayed pan once it is hot. (You can use the same pan that you cooked the egg whites in.) Cook the sausage on both sides until golden brown.
5. Add maple syrup to pan with sausage and mix to combine with the sausage and then turn off the heat.
6. Add your egg whites and sausage to the tortillas and serve.

***Note: I wrote the instructions out one step at a time, but truly when I make this meal everything is going at once. Tortillas are in the air fryer and egg whites and sausage are cooking in two separate pans. Doing it this way makes things go by really fast; however, even if you do things one step at a time it’s still a quick breakfast to make.

Nutrition:

Calories: 405

Protein: 40 grams

Fat: 10 grams

Carbs: 34 grams

Fiber: 3 grams

Starting the day with enough protein has made a big difference for me, and these three breakfasts have been my go-tos lately. They are quick and work well whether I’m home or heading out the door. If you have been looking for dairy-free, high protein breakfast ideas, I hope this post gave you something new to try.