Feeling Stumped with Breakfast? Check Out These Easy Egg-Free Alternatives.

Photo by Total Shape: https://www.pexels.com/photo/breakfast-on-plate-7128847/

Eggs are high in protein and can be ready to eat in under 5 minutes. No wonder eggs are at the center of every wellness influencer’s breakfast plate.

What do you do for breakfast if you have the “egg-ick”, an allergy, or dietary restriction for breakfast?

Two eggs can pack around 12 grams of protein on your breakfast plate. So let’s look at breakfast options that contain at least 12 grams of protein without the eggs.

Greek Yogurt

One cup of Greek yogurt can have up to 23 grams of protein. Greek yogurt is an easy way to sneak more protein into all of your breakfast ideas. If you stay away from dairy, try a dairy-free version like this one from Kite Hill.

Greek Yogurt Parfait

Choose your favorite Greek-style yogurt, then grab a jar, some fruit, and granola. Layer your yogurt, granola, and fruit in your jar and you have an easy breakfast to eat on the go!

*Tip: Prepare a few jars ahead of time if you are not a morning person!

Check out this recipe from Fool Proof Living

Chia Pudding

Chia pudding requires overnight preparation. As the chia seeds soak overnight they will expand and absorb some of the liquid creating a pudding-like texture! Chia seeds add a punch of fiber, protein, and healthy fats. Adding Greek Yogurt or protein powder to your chia pudding will improve the texture and help you reach your protein goals!

Check out this recipe from Eating Bird Food.

Photo by ROMAN ODINTSOV: https://www.pexels.com/photo/a-row-creamy-shakes-on-glasses-5150208/

Oats

Most Americans struggle to get enough fiber in their diets. The USDA recommends women get 25 grams per day while men need closer to 38 grams. Adding oats to your breakfast can help improve your gut health and keep you fuller for longer.

Overnight Oats

Sneak some fiber into your breakfast with overnight oats. Overnight oats make for quick meal prep and an easy breakfast to take on the go. You can add greek yogurt, protein, powder, and seeds to make your mason jar of oats even more functional. I love adding flavor through protein powder or fresh fruit.

Check out this recipe from Iowa Girl Eats.

Baked Oats

There are lots of viral oat trends floating around on the internet. If you are looking for a warming dish that can give you the comfort of a coffee shop pastry, look no further. Baked oats are a great medium to pack in nutrients from other foods like fruit, nuts, yogurt, and protein powders.

Check out this recipe from The Real Food Dietitians

Blended Oats

Blended oats are all the rage right now for a creamy version of overnight oats. The difference being you have to blend your ingredients before letting your oats chill in the fridge.

Check out this recipe from Kay Nutrition.

Tofu

Tofu is a great alternative to eggs. A 1/2 cup of tofu provides you with 10 grams of protein. One of the easiest ways to prepare tofu for breakfast is to break it apart with your hands and pan-fry it. You can use tofu to replace scrambled eggs on your breakfast plate.

Tofu Scramble

If you like the idea of scrambled eggs but are not an egg eater, tofu scramble is a great alternative. Crumble a block of tofu in your hands directly into a pan with oil. Add your favorite seasonings, veggies, and additional protein for a tasty scramble.

Check Out this recipe from Minimalist Baker.

Vegan Breakfast Burrito

Try a breakfast burrito without any animal proteins. You do not have to be vegan to enjoy this hearty breakfast option. Breakfast burritos make for a freezer-friendly meal prep

Check out this recipe from Emilie Eats.

Cottage Cheese

Cottage cheese has been all the rage lately for its high protein content. You can find up to 25 grams of protein in 1 cup of low-fat cottage cheese. Cottage cheese has been used in recipes for foods like ice cream, bread, and ranch dressing to pack protein into traditionally low-protein foods.

You don’t have to make any fancy recipes to enjoy cottage cheese for breakfast. Instead, try a sweet or savory cottage cheese bowl.

Check out this recipe from Skinny Taste.

Protein Smoothie

Smoothies can be nature’s multivitamin. They are an easy medium to pack in nutrients through fruits, veggies, and supplements. If you are an on-the-go breakfast eater try making a high-protein smoothie before you run out the door. You can add nut butter, greek yogurt, flax seeds, or protein powder to make it a satiating breakfast.

Check out this recipe from Feel Good Foodie.

Loaded Toast

Toast can be a great foundation for a balanced breakfast. Start with one or two slices of whole-grain bread. Choose a healthy fat such as avocado, low-fat cottage cheese or cream cheese. Lastly add protein such as tofu scramble, lox, or breakfast meat.

Check Out this recipe from Vancouver with Love.

Breakfast Meat

If you are an omnivore, you may opt to choose breakfast meats as your primary source of protein in the morning. Choose lean animal proteins such as turkey sausage or lox. You can add your protein to skillets, toasts, or breakfast burritos.

Check out this recipe from Whole Kitchen Sink.

A balanced breakfast does not have to include eggs on your plate. Scratch the idea in your head of the high-protein breakfast you see on your TikTok feed and try something new.

Alternatively, breakfast can even be your dinner leftovers. There are no rules on what dishes you can and can’t eat in the morning. Get creative as you aim to keep protein at the center of your plate.

If you are struggling with meal planning, try seeking out the support of a registered dietitian!

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11 High Protein Breakfast Ideas That Don’t Have Eggs