24 Unprocessed Breakfast Meat Options for a Healthy Start
Healthy breakfast meat alternatives provide complete protein, satisfying cravings without processed meats. Options include eggs, vegan sausage, avocado, tempeh, chia seeds, quinoa, and more for a nutritious start to your day!
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 who 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 a healthy, versatile food. They provide protein and fat to start your day and keep you full until lunchtime. There are 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.
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!
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!
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.
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 them to make pudding or oatmeal. You can also sprinkle chia seeds on top of yogurt or cereal for some extra crunch!
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.
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.
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!
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!
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.
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!
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.
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!
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.
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!
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.
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.
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!
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.
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.
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.
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.
Frequently Asked Questions
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 best protein-to-fat ratio, however, it generally has the highest sodium and cholesterol.
Bacon is higher in 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.
