Eggs have long been a staple for runners. They’re quick, packed with protein, and full of essential nutrients to fuel recovery and performance. Personally, my go-to breakfast is an egg sandwich on an English muffin with cheese or avocado.

But with egg prices soaring, it’s time to explore other high-protein breakfast options that keep you fueled without breaking the bank.

The key? These alternatives need to mimic the nutritional profile of two eggs—meaning they must be rich in protein, not just carbs.

Here are three delicious, protein-packed breakfasts perfect for runners.

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1. Greek Yogurt Power Bowl

This breakfast is packed with protein, probiotics, and healthy fats, making it a great alternative to eggs. Greek yogurt provides a complete protein source, while nuts and seeds add healthy fats to sustain energy levels.

Ingredients:

• ¾ cup plain Greek yogurt (15g protein)
• ¼ cup granola or oats
• 1 tbsp chia seeds or flaxseeds (extra omega-3s!)
• ½ cup mixed berries
• 1 tbsp almond or peanut butter

Instructions:

1. In a bowl, add Greek yogurt as the base.
2. Sprinkle granola or oats for fiber and slow-digesting carbs.
3. Add chia or flaxseeds for extra nutrition.
4. Top with fresh berries for antioxidants.
5. Drizzle almond or peanut butter for a creamy finish.

✅ Protein: ~18g

 

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2. High-Protein Oatmeal with Nuts & Seeds

Oatmeal is an excellent runner’s breakfast, but it’s often low in protein. This version solves that by adding protein-packed ingredients.

Ingredients:

• ½ cup oats (5g protein)
• 1 cup milk (8g protein) or plant-based alternative
• 1 scoop vanilla or chocolate protein powder (~20g protein)
• 1 tbsp peanut butter
• 1 tbsp chia or hemp seeds
• Cinnamon and honey to taste

Instructions:

1. Cook oats with milk over medium heat until thickened.
2. Stir in protein powder and mix well.
3. Add peanut butter, chia/hemp seeds, and mix again.
4. Sprinkle cinnamon and drizzle honey for added flavor.

✅ Protein: ~25g

 

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3. Cottage Cheese & Peanut Butter Toast

A simple, high-protein breakfast that’s quick to make and easy to digest before a run. Cottage cheese is rich in casein protein, which provides slow-releasing energy.

Ingredients:

• 1 slice whole-grain toast
• ½ cup cottage cheese (14g protein)
• 1 tbsp peanut butter
• ½ banana, sliced
• Sprinkle of cinnamon

Instructions:

1. Toast the bread until golden brown.
2. Spread peanut butter as a base layer.
3. Top with cottage cheese and banana slices.
4. Sprinkle cinnamon for extra flavor.

✅ Protein: ~18g

Eggs may be pricey, but that doesn’t mean runners have to sacrifice high-protein breakfasts. These three alternatives provide the protein, nutrients, and energy needed to fuel your training—without the egg-carton sticker shock.

Which one will you try first? Let me know in the comments!