While Eggs Are An Easy Go To Dont Be Afraid To Change It Up A Bit
Breakfast. The most important meal of the day. A time where we can fuel our bodies and give them everything they need to thrive, whether that be in the gym or simply doing everyday activities we love. Getting adequate amounts of protein in the morning is essential and can prove to be highly effective for all your gains no matter the time of day. But, how often do you gravitate towards eggs? Hey, we dont blame you. An easier food to make packed with tons of protein, it makes perfect sense.
But you want to enjoy breakfast. Adding variety to your diet, and especially that all important first meal of the day can be a huge plus when it comes to getting the most out of breakfast. So, while eggs are great and all, why not sprinkle in some other foods to give you additional, and potentially more flavorful, amounts of protein to boost all your gains.
Lets take a look at some high protein breakfast ideas that arent eggs. While you egg lovers may be skeptical, its not too hard to come up with awesome ideas. And who knows, maybe you can always add an egg to these ideas anyway.
Chocolate Peanut Butter Porridge
Sometimes you just have to have something sweet for breakfast and with this simple dish you can have your protein and the taste you crave, Rösser says. Mix together 1/3 cup oats cooked, 2 tablespoon natural peanut butter, 1 teaspoon dark cacao powder, and 1/2 banana. Top with yogurt or your choice of milk.
Per serving: 363 calories, 16 g protein, 20 g fat, 52 g carbs, 4 g fiber
Blueberry Pie Overnight Oats
One bowl full of this blueberry pie overnight oats recipe and youll be ready for the entire morning.
The recipe calls for low fat vanilla yogurt but you can use any flavor and it will be fine so long as its packed with protein.
The blueberries are sweet enough on their own, so all you have to do is add in some oats and its done! You could even use steel cut oats to really kick up the fiber content of this oatmeal recipe.
Theres some peanut butter though so youll get a protein-packed dish to start your morning.
Its best served cold so make a batch for the rest of the week and stick it in the fridge. Youll have a healthy breakfast waiting for you when you wake up.
These peanut butter energy bites are best to make in large batches.
Not only will you eat a ton, but it will be perfect to eat on the go.
You can have them for breakfast, but you can also eat them as a mid-day snack to hold you over till your next meal.
This is one of those high protein breakfast foods that are savory and gives you a satisfying feeling after eating.
Even though its actually pretty light and refreshing because of the tomatoes and feta cheese.
Its a great dish to have if youre looking to avoid the sweet breakfast dishes and have one that satisfies your taste buds.
This wont be the best dish to save in the fridge, so try and only make small enough portions to fill you up but without any waste.
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Keto Peanut Butter Smoothie From Sweet As Honey
This peanut butter smoothie was created by Carrie at Sweet As Honey. It also has cocoa powder for extra chocolaty goodness and can be made dairy-free.
Since my favorite quick non-keto breakfast is a piece of toast with peanut butter, this smoothie is one of my favorites for when Im trying to stay low-carb.
Awesome Breakfast Ideas Without Eggs You Havent Thought Of
When it comes to breakfast foods, we inevitably think about eggs. Even if you are a pancakes-for-breakfast kind of person, eggs are one of the ingredients. And the same goes for many breakfast foods, including waffles, breakfast burritos, sandwiches, casseroles, etc. Even if you cant spot the egg in there straight away, it’s still there among the rest of the ingredients.
What can one do when they run out of eggs? Or if they are suffering from egg allergies? Or when they are simply sick and tired of all the breakfast eggs recipes and need a break?
It turns out, eggless breakfast ideas are aplenty! You just have to look for them in all the right places. And, congratulations! Because you have just found the place to get every possible breakfast recipe idea without using any eggs. All of these have been tried, tested, and handpicked to make your breakfast easy and stress-free!
And dont you worry, we got a breakfast option to satisfy any craving and fit any dietary restriction: sweet and savory, protein-packed and forget-your-diet kind, light and hearty, you name it. The one thing all these recipe ideas have in common is that there are no eggs involved whatsoever.
So get ready to plan some delicious egg-free breakfasts!
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Frozen Protein Waffles + Toppings
And you thought frozen waffles were a thing of your middle school past. Pop two high protein frozen waffles in the toaster for a breakfast that will keep you fueled until lunch. One great option? Kodiak Cakes Power Waffles. Want to up the ante on your protein content even more? Spread with nut butter, add a dollop of Greek yogurt, and a sprinkle of hemp seed, and hit the road.
Per serving : 240 calories, 12 g protein, 12 g fat, 27 g carbs, 3 g fiber
Protein Shakes/smoothies To Make For Breakfast
Sometimes things are just too crazy in the morning to sit down to eat breakfast. Thats when my breakfast go-to is a delicious protein shake or smoothie. Its portable and you can make it with healthy, low-carb, high protein foods that will keep you full for hours.
If youre looking for a great smoothie recipe even if youre not doing Keto, take a look at these delicious choices. Youll be ready to go and on your way in no time.
These are great grab and go low carb breakfasts.
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Peanut Butter Banana Smoothie
Theres nothing like a peanut butter banana smoothie in the morning.
It gets you ready and is packed with healthy fats and fiber to keep you full for a couple of hours.
You can even add in some protein powder if you want something thats going to really help power your breakfast and fuel your muscles for the day.
Chia seeds are also great because they add some texture not to mention, they provide tons of nutrients like calcium and iron.
You can also make an entire blenders worth and then pour some for yourself in the morning.
Easy Breakfast Ideas Without Eggs
These protein-packed and delicious breakfast ideas without eggs are perfect for those with allergies or for anyone in need of vegan-friendly meals to start their day off right.
Sure, eggs are an easy and healthy meal option, and theyre sure to fill you up until lunch.
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But when youre not in the mood for something savory or when eggs just wont do the trick, these breakfast ideas without eggs are sure to keep you satisfied.
Whip up a savory hash or go for something super healthy like a green smoothie.
The eggless options are endless.
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Lean Meats Fish And Beans
- Sliced turkey on an open-faced bagel or English muffin.
- Boneless, skinless chicken tucked into a pita or wrap sandwich, with a little cheese.
- Chicken, shredded cheese and salsa for a breakfast burrito.
- A tuna sandwich served in a wrap or on whole-wheat toast.
- Smoked fish or cooked salmon, served atop a bagel or crackers spread with a little herbed cream cheese or soft feta.
- Make a breakfast bowl with brown rice, black beans, a little cheese and a drizzle of your favorite sauce.
- Cooked bean and cheese quesadillas.
Greek Yogurt Blueberry Muffins
Its a bakers trick to throw yogurt into your pastries because the yogurt adds some moisture and fluffiness to the muffins.
These muffins are high in protein because of all the Greek yogurt they contain, but also low in sugar so they wont make you crash right in the middle of the day.
Adding blueberries helps sweeten them up while also adding an antioxidant boost to help you stay healthy.
This is a great muffin recipe to make for extra batches and eat throughout the week.
When youre on the go, its easy enough to just grab one or two out of the fridge or freezer before heading out.
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Spinach Egg White Wrap With Feta
This spinach and egg white wrap with feta is just like the Starbucks classic.
You can make it less expensive at home and its a good way to save yourself some time if you want something quick.
You can also have more control over the ingredients that go inside your wrap, so youre not leaving anything to chance by just grabbing something from the drive-thru.
Just keep in mind that this recipe is for one single serving, so if you need to make more youll have to do some math.
This wrap is a healthy choice you can get in the morning that will still keep you full till lunch.
Tofu Scramble Burrito Bowl
It never fails to amaze me how you can make tofu taste like pretty much anything. In this case, scrambled eggs.
Nutritional yeast adds more flavor to the eggs, while turmeric gives it the golden glow. Finally, seal the deal with potatoes, avocado, and salsa.
This is an excellent recipe for those who crave eggs but are trying to cut down on them. Or for those who cant have them at all.
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Are Carbs Bad For You
The simple answer is no. Complex carbohydrates, like whole grains, legumes, fruits and vegetables, are full of important nutrients and provide the majority of fiber in the meal pattern. Fiber is great for weight loss because it helps to keep you feeling full and satisfied after meals, which is why you don’t want to eat too few carbs. At EatingWell, we recommend that on a low-carb diet you get about 40 percent of your calories from carbs, or at least 120 grams of carbs total per day. This is a healthier approach to low-carb eating than what the keto and Whole30 diets suggest and, in general, it’s more doable than trying to stick to a super-restrictive low-carb diet.
Getting Protein In The First Meal Of The Day Helps Maintain Muscle
In order to maintain muscle mass, its important to consume protein at regular intervals throughout the day.7 When we go long periods without consuming protein , protein breakdown may exceed protein synthesis. Consuming protein in the morning will increase muscle protein synthesis and help prevent negative muscle protein turnover.
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Peanut Butter And Blueberry Jelly Chia Pudding
Not only will you love this peanut butter and blueberry jelly chia pudding but the whole family will too.
You should make a huge batch because your kids and spouse will love this as a breakfast and they can grab it on the go if needed.
Chia seeds are high in fiber, which makes them great for helping you stay full all morning long.
Cinnamon Apple Breakfast Quinoa
Get naturally complete protein in your breakfast bowl. Quinoa is another well-known, superfood that delivers delicious complete protein, perfect for vegans and vegetarians. Its quick and easy to cook, and it makes an ideal egg-free high-protein breakfast when combined with apples, cinnamon, and honey.
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Strawberry Banana Granola Parfaits
Parfaits are a perfect way to fit in protein because theyre almost like a smoothie.
And smoothies are already an easy high protein breakfast because all you need to do is toss the ingredients into the blender and its done.
Making parfaits will take more time than that, but its still easy enough for anyone to make without too much trouble.
Strawberry and banana help sweeten your parfait while the granola gives some great crunchy texture.
Youll feel more like youre eating a dessert than breakfast but it will still be good for you!
Chocolate Banana Oatmeal With Caramelized Bananas
A sweet breakfast without all the sugar may sound too good to be true. Yet, this breakfast is overflowing with so much decadence that you dont need it.
A warm bowl of cozy chocolate oats is piled to the heavens with dark chocolate, ripe bananas, and maple syrup.
Top it off with a sprinkle of chia seeds to add more nutrients and give it a nice crunch.
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Protein Oatmeal Or Proats
“Oatmeal is amazing for its versatility and heart health benefits but it’s light on protein,” Harris-Pincus says. “An easy fix is to microwave an egg right in. To do it, add 1/2 cup milk of choice, 1/3 cup rolled oats and a tiny bit of salt to a medium microwavable bowl and stir. Cook 1 min and 30 seconds, stir in a beaten egg, and microwave for another 30 to 45 seconds.” Want something extra? Go ahead and add desired toppings such as berries, chocolate chips, nuts, or seeds.
Per serving with 2% milk: 174 calories, 11 g protein, 1 g fat, 15 g carbs, 1 g fiber
Baked Beans On Toast = 20g Protein
High in fibre and an excellent source of plant-based protein. Image: iStock
I am a *big* fan of legumes, like beans, chickpeas and lentils. Theyre a wonderful way to boost the plant-based protein content of your meal, but they also count as veggies and are jam-packed with fibre for good gut health. A simple tin of baked beans is an excellent way to get more of these health-giving morsels into your diet Id suggest a 220 gram tin of beans in salt-reduced sauce. Heat and tip them over a couple of slices of wholegrain bread and voila youve got a super healthy brekkie at the ready.
Melissa Meier is a Sydney-based accredited practising dietitian. You can follow her on Instagram @honest_nutrition.
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Salted Caramel Collagen Protein Shake
Salted caramel just happens to be my all time favorite, even beating out chocolate in my book.
Trina Krug created this keto-friendly breakfast shake using collagen protein, which is good for you in so many different ways: hair, skin, gut health, and more.
This tastes more like a dessert treat than a breakfast, but Im not complaining.
What Breakfast Is Good For Weight Loss
- Grapefruits among others!
Any breakfast that contains fresh, whole foods, and avoids processed food that is high in fat and sugar are going to help with weight loss.
We have a Free 7-day meal plan that is really suited to anyone looking to lose weight as its packed full of healthy meal ideas.
And if you still need more inspiration after that youll find our weekly plan will give you meal ideas every single week!
In fact, healthy breakfasts are also great if youre also trying to maintain your weight loss.
From fresh fruit to chia seeds, fruit smoothie to green smoothie, a healthy breakfast always makes a good breakfast first thing in the morning.
We hope youve found the collection inspiring and that you get to try them all.
Theyre great for the whole family, and super quick for those busy mornings when youve got to get to work and school.
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Smoked Salmon And Avocado Pizza
This recipe had me at smoked salmon. Add avocado and pizza to the mix, and Im running to the kitchen.
I love the bite of arugula and the layer of cream cheese. Of course, its not pizza without mozzarella!
This may be a bit too involved for the workweek, but Sunday brunch is just around the corner.
Grits are a Southern staple thats naturally egg-free. And this one is a fine choice for breakfast, lunch, or dinner.
Nutritional yeast and almond milk are vital in making grits taste creamy and cheesy, minus the dairy.
This sausage and potato hash is a hearty breakfast thats so full of flavor youll forget all about the eggs.
Its savory, smoky, and garlicky with some bell peppers added in for a fresh bite.
If you like hot sauce as much as I do, douse it with your favorite brand.
Smoked Salmon Avocado Toast
In addition to being an excellent source of protein, smoked salmon offers a solid dose of healthy omega-3 fats that can help reduce your risk of heart disease, per the American Heart Association.
Quinoa and other whole grains can help reduce the risk of some chronic diseases, per the USDA. “Quinoa has more protein than oatmeal and can even be pre-cooked and frozen in advance, so you can make this recipe with minimal time and prep,” Harlow says.
âGet the Quinoa Porridge recipe and nutrition info here.â
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