High Protein Eggless Breakfast Ideas

Kicking Up the Protein at Breakfast When You Can't Have Eggs

Cottage cheese breakfast and berries
Credit: Verdina Anna/Moment/Getty Images

Eggs are a wonderful and versatile breakfast item, but unfortunately, if you’re allergic to eggs, they are out of the question. That means you may want another source for protein at breakfast.

Protein at breakfast may help to satisfy your appetite and keep your weight in check. A high protein breakfast, containing 25 to 30 grams of protein, has been associated with weight loss and maintenance of that weight loss in research studies.

Eggs are a concentrated source of protein (and a variety of nutrients), and so for many people, they work well as a breakfast food. But if you can’t have eggs, you’ll want to find egg alternatives for breakfast that can mimic these benefits. After all, high protein breakfast ideas without eggs may help you stay on track with your health and weight.

Try these 10 healthy breakfast ideas without eggs:

Greek Yogurt

Greek yogurt is a strained yogurt, which results in a thicker texture and a more concentrated source of protein — up to 15g per cup. Pair it with fruit, granola, nuts, or throw it into your fruit smoothie for a protein boost. You can also mix Greek yogurt into your pancake batter or muffin mix.

Cheese

Often used at lunch on sandwiches, as an appetizer, or an ingredient in dinner casseroles, cheese can also make an appearance at breakfast. With about 5g of protein per ounce, cheese elevates that plain old piece of toast or bagel to a higher protein status.

Lean Meat 

Eat like the Europeans with a plate of meats, cheeses, fruit, and bread. Try ham, turkey, chicken, prosciutto, salami, Canadian bacon, and more. You’ll be sure to get a protein kick — about 7g per ounce — and a different take, and taste, at breakfast.

Milk

At 8g of protein per cup, you can’t deny the power of protein in milk.

Serve it with cereal, in a smoothie, or as an ingredient in breakfast items like muffins or pancakes.

Soy Milk 

Similar to milk in its protein content — 8g per cup — soy milk can do almost everything that cow’s milk can do. Compared to other milk alternatives like rice milk or almond milk, soy milk has the higher protein content.

Cottage Cheese

Boasting almost 25g of protein per cup, cottage cheese is an easy stand-in for yogurt. Top it with fresh fruit, nuts, or low fat granola for a surprisingly delicious breakfast option. Try mixing cottage cheese into pancake mix or muffin batter for a creamy protein punch.

Nut Butter

Peanut butter contains up to 8g per 2 tbsp, while other nut butters showcase around 7 to 8g per 2 tablespoon serving. On average, nut butters contain around 16g of fat (145 calories), but don’t let that steer you away from their health benefits, which include omega-3 fats and other important nutrients. Spread nut butter on some toast, a bagel, or swirl nut butter into oatmeal for a yummy, satisfying breakfast alternative.

Just be sure to watch the portion size!

Nuts

Like nut butters, nuts add a protein punch to breakfast. You can add nuts to oatmeal, yogurt, cold cereal, or just mix them into a homemade trail mix with dried fruit. You’ll get about 4 to 6g of protein per ounce, depending on the type of nut you eat.

Tofu

This soybean product holds about 10g of protein per half cup, making it a good choice for kick-starting your day. Use tofu in a breakfast scramble, a quiche, or in smoothies or shakes.

Beans

Weird? Maybe. Many cultures eat beans at breakfast, and with their versatility for flavoring and stellar nutrients (think fiber, B vitamins, and iron), you can’t beat the filling factor. Wrap beans in a tortilla with some cheese and salsa, and you’ve not only got a high protein breakfast, but it’s ready to go when you are! 

Source

Leidy HJ et al. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. American Journal of Clinical Nutrition. April 2013. 

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