Whether you don't like eggs, are vegan, or just get bored of the same old egg scramble for breakfast... there's something new for you to try below. I compiled a list of recipes that are still packed with protein for a delicious but egg-free breakfast any day of the week!
The important piece of the puzzle here is PROTEIN. Sure, you can skip the eggs and just have a bagel but as a nutrition coach, I wouldn't recommend just loading up on carbs or fats and skimping out on protein. Ideally, we want to consume balanced meals, ESPECIALLY for breakfast (or our first meal of the day).
Do you ever just eat a bagel or cereal or muffin for breakfast and then find yourself hungry and tired only an hour or two later? Yeah... that's because you are only consuming carbohydrates that when eaten alone, digest more quickly (compared to pairing them with protein/fats/veggies) which results in increased hunger sooner. Just carbs for breakfast also wreaks havoc on your blood sugar by spiking insulin (which hinders your bodies ability to burn fat...).
Got it, breakfast should be a balanced meal consisting of protein, carbs, & fats.
Check out some of these recipes or ideas for a protein-packed eggless breakfast!
1. SMOOTHIES or SMOOTHIE BOWLS
Ideas for ingredients to include into your next smoothie:
-Liquid (grass-fed milk, almond milk, coconut milk, oat milk, etc.)
-Protein (greek or Siggis yogurt, protein powder, cottage cheese)
-Fats (avocado, chia seeds, flax seeds, nut butters like PB or Almond Butter)
-Carbs (leafy greens like spinach or kale, fresh + frozen fruit like berries or bananas)
If making into a bowl, top with granola, berries or bananas, a drizzle of nut butter, and cacao nibs/honey/seeds/bee pollen.
Recipe To Try: sofabfood.com/peanut-butter-jelly-smoothie-bowl/
2. YOGURT BOWLS
-Fill a bowl with your fav high protein yogurt (at least 12g protein per cup)
Yogurts To Try: Siggis, Icelandic Skyr, Chobani, Stonyfield organic, Fage 2%, Wallaby organic greek yogurt, Maple Hill Creamery Greek Yogurt
Things to think about when buying yogurt: The two main things to look for on a Greek yogurt label are milk and live active cultures. If there is a long list of ingredients, the less pure the yogurt is. Flavored yogurts can have added thickeners like carrageenan, xanthan gum, and cornstarch, which should all be red flags to put the yogurt back!
-Top with granola (Purely Elizabeth, Paleonola, Cascadian Farm, Wildway, McGabes, Bobs Red Mill)
-Add fresh fruit, cold pre-roasted sweet potatoes, chia or flax seeds, raw nuts, drizzled nut butter, coconut flakes, cacao nibs, etc.
3. OVERNIGHT OATS
Typical overnight oats recipes include oats, milk, fruit, and nut butters. Below are two recipes that take it to the next level by adding either greek yogurt or protein powder for a more balanced meal:
4. AVOCADO TOAST WITH COTTAGE CHEESE
5. SOUTHWEST TOFU VEGAN BREAKFAST BOWL
6. PROTEIN PANCAKES
Make them from scratch or use a mix like Birch Benders or Kodiak Cakes. If making yourself, try one of the recipes below:
Ditch the fake zero-cal syrups and opt for 100% pure maple syrup, honey, organic fruit spread, ghee or grass-fed butter, melted nut butter, or mashed berries to top your pancakes. Try a scoop of yogurt for extra protein!
7. TOFU SCRAMBLE
Whether you're vegan or just want to switch things up, tofu can be extremely versatile & makes a great scramble to replace eggs. Mix with veggies and potatoes then top with avocado for a fun dish!
8. BREAKFAST HASH
A lot of options for this one but choose a protein (sausage, ground turkey, ground chicken, ground beef, pork, ham) and pair it with potatoes of any variety, veggies, spices, etc.
I am passionate about creating a healthy lifestyle for myself & helping those around me.