This list of healthy breakfast meat alternatives will help you come up with a breakfast that “sticks” all morning with complete protein.
Breakfast meats are incredible, but what if you’re a vegetarian, vegan, or just want to reduce your meat consumption (or have a toddler that just doesn’t like the texture of meat)?
It can be hard to find meatless breakfast options that are both healthy and delicious – even vegetarian meat substitutes can be as unhealthy as processed meat.
Here are 20+ healthy breakfast meat alternatives to start your day! They’ll satisfy any craving for bacon, ham, sausage-or anything else you might want in your morning meal.
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Eggs
Eggs are healthy, versatile food. They provide protein and fat to start your day and keep you full until lunchtime.
There is plenty of ways to cook eggs, including scrambled eggs and fried eggs. You can add cheese, sauces, or simply salt and pepper to make it delicious.
- 365 by Whole Foods Market products give you that dance-down-the-aisles feeling, virtual aisles too! Our huge range of choices with premium ingredients at prices you can get down with makes grocery shopping so much more than tossing the basics in your cart.
- The best tasting eggs are important. All eggs in our dairy case go beyond cage-free because they’re from farms that work hard to meet our Animal Welfare Standards for Laying Hens
- The hens are fed a diet without animal by-products or antibiotics. From your breakfast table to your cookie batter, our eggs are the best - pure and simple
Vegan Breakfast Sausage
Vegan breakfast sausage is a great meatless alternative to regular pork sausage (like rich German or Hungarian sausages). It can be made with pressed tofu, tempeh, soy protein…a variety of different plant-based ingredients that are blended into sausage patties or crumbles.
You can find vegan breakfast sausage or plant based meat at stores or make it yourself!
- A BETTER BREAKFAST: these hearty plant-based breakfast sausage patties are juicy, packed with protein, and go from frozen to cooked in 5 minutes
- EXCELLENT SOURCE OF PROTEIN: 11 grams of plant-based protein per serving from peas and brown rice to power your day. See nutrition panel for fat, sat fat and sodium content.
- MADE TO POWER YOUR DAY: 35% less saturated fat and sodium per serving than a leading brand of pork sausage
- LESS IS MORE: made with simple, plant-based ingredients with no GMOs, soy or gluten. All of Beyond Meat products are vegan, kosher and have no antibiotics or hormones
- 6 PLANT-BASED PATTIES PER BOX: frozen and ready to cook. You do the rise, these do the shine
Avocado
Avocado is a super versatile fruit that can be eaten with almost anything–including breakfast. You can add avocado to egg dishes or toast for a healthy, filling meal.
Or simply slice up an avocado and enjoy it with some salt and pepper!
- Brought to you by Whole Foods Market. Our standards are what set us apart, and our quality is what keeps us stocking pantries, fridges and freezers with the best natural and organic 365 Everyday Value products every day.
- Wash before cutting.
Tempeh
Like tofu, tempeh is a soy-based product so it has the same health benefits as soy foods. Because it’s fermented, it has a longer shelf life than tofu and contains more probiotics.
Unlike tofu, you can eat tempeh right out of the package without cooking it first. Try pan-frying or grilling it for a satisfying meat alternative.
- LIGHTLIFE ORGANIC ORIGINAL TEMPEH: A versatile and delicious plant-based protein source
- HIGH IN PROTEIN: 18g of protein per serving
- EASY TO PREP, EASY TO COOK: Tempeh requires little preparation for quick and easy plant-based meals
- SUBTLE FLAVOR AND FAMILIAR TEXTURE: Our Original Tempeh naturally takes on the flavors you are cooking with to complement your meal
- A TASTY MEATOR TOFU ALTERNATIVE: Enjoy Original Tempeh in grain and rice bowls, salads, and more
Chia Seeds
Chia seeds are tiny, but they provide a lot of nutrients. They contain fiber and protein to keep you full all morning long.
Try soaking chia seeds in water; then strain to make pudding or oatmeal. You can also sprinkle chia seeds on top of yogurt or cereal for some extra crunch!
- NUTRIENT POWER: This omega powerhouse is full of other useful nutrients that will help men and women live a better life. In every serving of our chia seeds, you’ll find many nutrients, including omega-3, and fiber, making it a great bonus to any protein shake or juice. Because it is flavor neutral, you can add it to drinks and shakes of all flavors without them clashing
- SIMPLY ORGANIC: Our Organic Chia Seeds are gluten-free, nut-free, low-carb, non-GMO, making them a great addition to your pantry, no matter your dietary restrictions. Whether you’re vegan, vegetarian, eating Keto or Paleo, or following another strict food regiment, you can easily incorporate this nutritious seed into your diet
- WITH OMEGA-3 & MORE: Chia seeds are loaded with 5350mg of omega-3, 10g of fiber, which is 7% of the DV recommended amount for fiber. In the ancient Mayan language, the word “chia” meant strength, so the name speaks for itself. Our Organic Chia Seeds can also be used as an egg replacement in any meal. Simply mix 1 tbs. of chia seeds with 3 tbs. of water and let sit for 5 minutes
- FLAVOR NEUTRAL FAVORITE: Chia seeds are a kitchen essential that many people don’t know about. You can add chia seeds to just about any food without having to worry about it upsetting the flavor of your dish. Because they are tasteless, you can use chia seeds to add texture to your food without drowning out the original flavor of your dish
- BLEND, BAKE, OR SHAKE: When it comes to the uses for our chia seeds, the possibilities are endless. Mix into baked goods like bread and muffins to add a little added crunch of protein and fiber. You can also sprinkle the seeds as a topping on some yogurt, pudding, salads, oatmeal, granola, or cereal for a satisfying snack
Quinoa
Quinoa is a great source of protein–about 8 grams per one-cup serving. It provides fiber, which helps you feel full longer.
For breakfast, try making quinoa with milk instead of water for a creamier texture. You can also add fruit or nuts to give your cereal more flavor.
- NUTRIENT BLEND: Quinoa may be a small seed, but it is full of nutrients that can help men and women of all ages live a better life. In every serving of our organic powder, you’ll find many nutrients, including fiber, protein, and iron, making it a great bonus to any meal at home or on the go.
- SIMPLY ORGANIC: Our Organic Quinoa is USDA organic certified, gluten-free, non-GMO, and kosher, making it a great addition to your pantry, no matter your dietary restrictions. Whether you’re vegan, vegetarian, or following another strict food regiment, you can easily incorporate this nutritious tricolor grain medley into your diet.
- COMPLETE PLANT PROTEIN: BetterBody Foods quinoa mix includes white, red, and black quinoa grains that provide nutrients that are great for your body. Each serving contains 6g of organic complete protein and 3g of fiber. Grown in South America, our quinoa also has iron, fiber, and all 9 essential amino acids.
- RICE REPLACEMENT: The fiber and protein found in quinoa have been known to help curb cravings and satisfy hunger, making it a great replacement for white or brown rice in any meal. Add this nutty, nutritious rice substitute to your pantry for a new staple food that both kids and adults are sure to enjoy.
- HOW TO COOK: Before cooking your multicolor quinoa, rinse it with water. Once it has been rinsed, combine 1 cup of quinoa with 2 cups of water in a medium pot and bring to a boil. After it begins to boil, cover the pot and reduce heat to medium-low and let simmer for about 15 – 20 minutes until the water is absorbed. It can also be cooked in rice cooker or instapot.
Ezekiel Bread
Instead of using regular bread for breakfast sandwiches, try using Ezekiel bread instead. Ezekiel bread is made with sprouted grains so it’s healthier than regular bread.
It also contains no preservatives or other additives–perfect if you want to avoid artificial ingredients in your morning meal!
Amaranth
Pearl amaranth is an ancient grain that contains ten times more calcium than wheat. It’s also high in iron, making it a great vegan alternative to beef or chicken for breakfast.
Try boiling pearl amaranth until tender and serve with salt, pepper, and olive oil.
- Bob's Red Mill Organic Whole Grain Amaranth 24 oz (680 grams)
Meatless Bacon / Ham
There are many brands of vegan bacon and ham, so it’s easy to find a meatless alternative to traditional breakfast meats.
Veggie bacon is made from soy protein or seitan (wheat gluten) while vegan ham is usually tempeh flavored with spices with less sodium. You can also try making your own!
- LIGHTLIFE ORGANIC SMOKY TEMPEH: A versatile and delicious plant-based protein source
- HIGH IN PROTEIN: 12g of protein per serving
- EASY TO PREP, EASY TO COOK: Tempeh requires little preparation for quick and easy plant-based meals
- SMOKY FLAVOR AND FAMILIAR TEXTURE: Our Tempeh naturally takes on the flavors you are cooking with to complement your meal
- A TASTY MEAT OR TOFU ALTERNATIVE: Enjoy our Smokey Tempeh Strips on a TTLA (Tempeh, Tomato, Lettuce, Avocado) sandwich
Hummus
Hummus is made from chickpeas, which are high in protein. Top your toast or English muffin with hummus for a healthy, satisfying breakfast.
If you want to be creative, try using hummus as the filling for breakfast burritos or sandwiches instead of eggs and cheese!
- One 17 oz tub of Sabra Classic Hummus
- Perfect for snacking, cooking and, of course, sharing
- Classic hummus crafted with chickpeas, garlic and a creamy paste called tahini made from toasted ground sesame seeds, plus other ingredients
- Non-GMO Project Verified, dairy free, vegan, vegetarian, certified kosher and gluten free hummus
- Delicious as a pita chip dip, sandwich spread, salad topping, or complement to your favorite recipes
Buckwheat
Similar to quinoa, buckwheat is a great source of protein and fiber. You can add it to your breakfast shake or cereal for extra crunch and taste.
Buckwheat groats are also a tasty alternative in egg dishes like omelets and frittatas.
- USDA Certified Organic Buckwheat Groats - Grown and Packed in the USA
- Batch Tested and Verified Gluten Free
- No Preservatives, No Artificial Ingredients, and Excellent Rice Replacement
- Can be toasted, roasted, steamed, boiled, ground into a flour or simply used raw.
- Great substitute in recipes that call for rice or whole grains!
Spinach
Spinach is a great source of nutrients for your morning meal. It’s high in vitamins A and C, which keep your immune system healthy.
Spinach also contains iron–about 7 mg per one-cup serving–which helps carry oxygen throughout the body. Try adding spinach to your breakfast smoothie or omelet!
Sun-Dried Tomatoes
Tomatoes may not seem as filling as a classic breakfast sausage, but a cup is packed with protein. They’re also high in vitamin A and potassium.
To make them tastier, try sun-drying tomatoes. Sun-dried tomatoes are also great in pasta dishes!
- Lycopene Rich
- Gluten Free
- Vegan
- California Grown Tomatoes
- Kosher Certified
Black Beans
Black beans and rice is the classic breakfast for much of Latin America. Black beans are filling and high in protein.
Add some fresh avocado slices to turn your bowl of black beans into a delectable, satisfying meal.
- CANNED BLACK BEANS: Bush’s Black Beans include only the plumpest beans, with a deliciously creamy taste and texture
- CANNED BEANS: Stock your pantry with this pack of 12, 15 ounce recyclable cans of BUSH'S BEST Canned Black Beans
- GLUTEN FREE: All BUSH'S canned bean products are gluten-free
- GOOD SOURCE OF PROTEIN AND FIBER: Pantry Staple with 7 grams of plant-based protein and 5 grams of fiber (17 % DV) per serving
- DAIRY FREE AND CASEIN FREE: All BUSH’S canned bean products are dairy and casein free
Pinto Beans
Just like black beans, pinto beans are a great source of protein. Top a whole-grain English muffin with a fried egg and pinto beans for a quick breakfast that will keep you satisfied all morning long!
- CANNED PINTO BEANS: Although pinto beans originated in Peru, they’re now the most common bean in the United States. Of course, we choose only the very best of them: plump, firm and beautifully speckled
- CANNED BEANS: Stock your pantry with this pack of 12, 16 ounce recyclable cans of BUSH'S BEST Pinto Beans
- GLUTEN FREE: All BUSH'S canned bean products are gluten-free
- PLANT-BASED PROTEIN AND FIBER: Each 1/2 cup serving contains 100 calories, 6g of plant based protein and 4g of fiber (15% DV)
- DAIRY FREE AND CASEIN FREE: All BUSH’S canned bean products are dairy and casein free
Pumpkin Seeds
Pumpkin seeds have many health benefits. They’re high in fiber, which is something that’s usually lacking in a traditional breakfast.
In addition, pumpkin seeds are packed with magnesium and zinc–magnesium helps you maintain healthy blood pressure, while zinc supports the immune system.
- A wholesome on the go snack or topping
- Keep cool and dry
- Raw and shelled
Lentils
Lentils are a great vegetarian source of iron and protein. They’re also high in fiber, making them a healthy addition to many breakfast dishes.
Try placing some lentils over toast along with avocado slices for a tasty vegan breakfast sandwich!
- EARTHY & VERSATILE | Beloved in kitchens, GOYA Lentils are your go-to for recipes from Latin America, India, the Middle East and more. They are versatile and have a unique, delicious and earthy flavor
- NUTRITIOUS | Trans Fat Free, Cholesterol Free and Kosher. High in Protein and Fiber
- QUICK COOKING | GOYA Dry Lentils are indispensable in homemade soups, stews and salads. Delicious served over rice
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- ONE 16.0 OZ BAG | Multipacks available on Amazon Retail. Enjoy GOYA's line of Dry Beans, Peas and Grains on Amazon Fresh, Amazon Retail and Prime Pantry
Peanut Butter
If you’re looking for something filling, try spreading peanut butter over your toast. Peanut butter is high in protein and provides many health benefits–studies show that eating it regularly may help control blood pressure.
This is one of the best options since it requires no recipe and you probably have it in your pantry.
- All Natural Peanut Butter Spread: Spread on the smiles with creamy peanut buttery perfection. Made with just 4 simple ingredients, this peanut buttery treat makes the perfect addition to any snack
- No Stirring Required: This gluten free, tree nut free, certified kosher peanut butter is made with real roasted peanuts and just 4 ingredients with no added preservatives. It spreads easily with no separation and no oily mess
- Smooth, Naturally: Our peanut butter spreads have no preservatives, artificial flavors or colors. Try them on crackers, in sandwiches, with apples or celery or just enjoy a rich spoonful
- Try Them All: Nothing beats the simple pleasures in life, like a spoon and a fresh jar of SKIPPY Peanut Butter Spread. Try one of our many varieties: Chunky, Creamy, Reduced Fat, SUPER CHUNK spread and more
- Wholesome and Delicious: We've been spreading tasty fun since 1933. The ways to enjoy SKIPPY are endless, so when you’re craving an easy, satisfying snack, there’s only one thing to do: Go To Your SKIPPY Place
Almonds / Almond Butter
Just like peanut butter, almond nut butter is great for breakfast.
Almonds are one of the best types of nuts–they’re packed with nutrients and fiber. Eat them plain or as almond butter.
- 16 Ounce Cinnamon Almond Butter Jar: Classic almond butter blended with cinnamon for a touch of sweet spice. Try it on crackers, in sandwiches, with apples or celery or just enjoy a spoonful.
- Just the Facts: Organic Cinnamon, Certified Gluten-Free, Non-GMO Project Verified, Orangutan Friendly Palm Oil, Kosher
- Responsibly Sourced: Our nut butters, snacks, and candy are made with the highest quality, local ingredients, simplifying the supply chain, and initiating environmentally friendly office practices.
- Try Them All: Try our other delicious almond butter flavors - Honey, Chocolate Hazelnut, Classic, Maple and Vanilla. Plus peanut butter and nut butter cups
- Justin's: Just like the first batch Justin whipped up in his home kitchen, our nut butters and confections use only the best ingredients around. Not too crunchy, not too smooth, just perfect.
Teff Grains
Teff is an ancient grain native to Ethiopia. It’s high in iron and calcium, which makes it a great vegan alternative for breakfast meats like sausage or bacon.
Teff grains are also great in smoothies!
- Batch Tested and Verified Gluten Free
- No Preservatives or Artificial Ingredients, just Teff!
- High in Fiber & Protein, with Low Moisture Content
- Made from whole grain brown Teff
- Great for plant based, gluten free, and vegan recipes!
Cashews
Cashews are a tasty source of protein–a quarter cup has over 5 grams. They’re also high in magnesium, which regulates blood pressure and reduces the risk of heart disease.
- SALTED CASHEWS: Roasted lightly salted cashews have rich, buttery flavor and a satisfying crunch
- PLANTERS CASHEWS: This 18.25 ounce resealable jar of PLANTERS Deluxe Lightly Salted Whole Cashews contains about eighteen 1 ounce servings and features a resealable lid designed to lock in long-lasting freshness
- ROASTED CASHEWS: These whole cashews are roasted in peanut oil for a satisfying crispy texture. State of Readiness: Ready to Eat
- REDUCED SODIUM SNACKS: Contains 50 milligrams of sodium per 1 ounce serving compared to 100 milligrams in PLANTERS Deluxe Whole Cashews—an energizing and delicious snack for those reducing sodium in their diet
- KOSHER CERTIFIED LIGHTLY SALTED CASHEWS: PLANTERS cashews are great tasting nutrient dense snacks for those keeping Kosher
Chickpea Granola Blends
Chickpeas are best known for hummus, but they can be processed into a more “breakfast” tasting paste (think blending maple syrup) that can be added to bagels, toast, and more.
- TASTY: Creamy almond butter and crunchy walnuts is beyond anything you ever imagined.
- HEALTHY: 5g of protein and 4g of sugar per serving, that’s 40% less sugar than an average granola, also includes superfood sacha inchi
- ENVIRONMENTALLY FRIENDLY: Uses dairy-free probiotics, made with climate-resilient crops, and uses less water than an average granola
- SATIATING EFFECT: This granola will allow you to eat less and still feel full and energetic after eating
- DIET FRIENDLY: Vegan, organic, non-gmo, grain free, gluten free, dairy free, soy free, with only 4g sugar
Vegan Protein Powder
An easy way to pack your breakfast with protein is to use vegan protein powder. Just mix it in with your favorite fruit, nut milk, or shake.
- New look and label, same great product! Includes 1 (2.03 Lb) Orgain Organic Plant Based Protein Powder, Creamy Chocolate Fudge
- 21 grams of organic plant based protein (pea, brown rice, chia seeds), 2 grams of organic dietary fiber, low net carbs, 0 grams of added sugar, 150 calories per serving
- USDA organic, vegan, gluten free, dairy free, lactose free, low net carbs, no added sugar, soy free, kosher, Non GMO, carrageenan free, and no artificial ingredients
- Mix with water, milk, or your favorite protein shake recipe for a quick breakfast or snack drink. Use when baking to give your cakes, muffins, brownies, or cookies a protein and energy boost
- Ideal for healthy, on the go nutrition for men, women, and kids. These are great for meal replacement, smoothie boosters, muscle recovery, and pre or post workouts
Greek Yogurt
Greek yogurt is a source of protein with almost 20g per 7 oz serving. It’s also high in calcium, which is important for strong teeth and bones.
- Thick and creamy Chobani Greek Yogurt
- At least 16g of protein/serving
- Contains live and active cultures
- Only natural, non-GMO ingredients
- Perfect for small-spoon eating or big-spoon cooking
Final Thoughts on Breakfast Meat Alternatives
There are many healthy eating options traditional breakfast meats (and they don’t have to be expensive or made by Impossible Foods).
These foods are packed with nutrients and fiber that will help you stay satisfied all morning long. They are also much better than the typical American Breakfast.
Whether you’re looking for a vegan sausage, nuts, or something plant based, there’s something for everyone!
One interim solution is to just switch to lower sodium / lower fat breakfast meats – just like you can with lunch meats. Which of these alternative breakfasts will you try first?
FAQs About Breakfast Meat Alternatives
Here are a few FAQs about Breakfast Meat Alternatives.
What can I replace meat with for breakfast?
There are many different types of meat replacements that you can use for breakfast. Some popular choices include tofu, tempeh, and eggs.
You can also try vegan versions of common breakfast meats such as bacon, sausage, and ham. There are many recipes online that will show you how to make these dishes yourself.
Is bacon, ham or sausage healthier?
Among the three, breakfast ham has the bets protein to fat ratio, however it generally will have the highest sodium and cholesterol.
Bacon is higher protein, but higher fat. That said, processed meats, like bacon, ham and sausage, are not healthy. They’re all high in saturated fat and sodium, which can increase your risk of heart disease and other chronic conditions.
What is the healthiest meat to eat for breakfast?
A ham or non-fatty cut will generally have a higher protein to fat ratio, but will also have higher sodium. Look for turkey meat options that are lower in sodium.
What is a healthy protein for breakfast?
A healthy protein for breakfast can be eggs, yogurt, cottage cheese, or a protein shake. These options are all high in protein and will help you feel full until lunchtime.
Is steak for breakfast healthy?
A steak for breakfast is healthy if it fits within your daily diet plan. It doesn’t really matter if you eat it for breakfast or dinner. In fact, there may be benefits for your sleep if you eat it for breakfast instead of dinner. However, it’s not healthy if you are just adding more beef to your daily diet.
Is egg and sausage healthy?
Only in moderation in balance with plenty of fiber (to absorb cholesterol) along with vegetables and non-processed protein sources through the rest of the day.
Why are all breakfast meats pork?
Pork is one of the most commonly eaten meats in the US because it’s often so cheap—and it cooks well, too. It’s more cultural than anything.