12 Egg-Free, Protein-Packed Breakfast Ideas
No cracking required.
” src=”https://s.yimg.com/ny/api/res/1.2/Tt3m6V6YB5M4oqKQgcBHvQ–/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTY0MA–/https://media.zenfs.com/en/shape_articles_166/e93c362f64cd7105f7a2d788948f13e0″ class=”caas-img”/>
Eggs are the gold standard when it comes to breakfast protein. They’re easy to cook, relatively inexpensive to buy, and each little oval contains 6 grams of high-quality protein. But if you’re allergic to eggs, not a huge fan of eggs, or are just a little tired of eating them as your daily source of morning protein, you may be looking for other ways to fuel your breakfast. We’ve got you covered!
Below, we’ve rounded up 12 ways to boost your first meal’s protein without using eggs. From tofu sandwiches to egg-free breakfast burritos, there’s a whole world of protein-packed options that don’t necessarily involve scrambled eggs. Try one of these to start your day on a protein-packed note.
Tofu Breakfast Sandwich
If you’ve ever thought of tofu as chicken, you know this vegetarian protein is a true flavor chameleon. It’s also easy to swap out eggs for tofu in a breakfast sandwich!
For breakfast, top a thick slice of extra-firm tofu with flavorful seasonings like salt, pepper, paprika, and onion powder. (Try this recipe for egg tofu patties.) Once cooked, place them between your favorite slices of bread or bagel, add toppings like tomato slices, sprouts, or cheese, and you’ve got a grab-and-go eggless breakfast that travels well.
Beans on toast
It’s not just for the Brits. Beans on toast are a protein-packed vegetarian breakfast we love all it’s worth adding to our rotation. (Did we mention its incredible fiber content?) While you could open a can of beans and pour them straight onto toast, taking a little extra time in the kitchen makes this traditional English breakfast much more appealing.
Check out this step-by-step recipe that adds a blend of spices along with arugula, tomatoes, and wilted spinach.
Turkey sausage and vegetables
Is it breakfast, lunch, or dinner? Sometimes the best meals are the ones that can fit into any category. A turkey sausage and roasted vegetable hash like this recipe makes on a single sheet pan. Make this easy sheet pan meal in the evening and store the leftovers in an airtight container in the fridge. You’ll eat well all week long.
Berry Protein Shake
A shake is arguably the easiest way to add protein (and plenty of fiber-rich fruits and veggies) to your morning. Toss a scoop of protein powder in the blender with a cup of frozen berries, a handful of spinach, nut or cow’s milk, and a touch of optional sweetener (think maple syrup, dates, or honey). Then, blend!
Greek Yogurt Parfait
Don’t overlook Greek yogurt as a source of morning protein: Each cup contains 24 grams. Make the most of this tangy, egg-free option with a pretty parfait.
In a clear glass, add a layer of granola, then a layer of fruit (think strawberries, peaches, or even watermelon), then a layer of Greek yogurt. Repeat until you reach the top. Finally, don’t forget to take a picture, because it will be amazing.
Eggless Breakfast Burrito
Seriously, what? can’t Wrapping them in a tortilla? While breakfast burritos start with an egg base, a tortilla or other wrap certainly doesn’t need to house scrambled eggs. Plenty of other protein sources, like seasoned black beans, sausage, or smoked salmon, can help. Check out these veggie burritos that pack 18 grams of protein from beans, tofu, and veggies.
Avocado and Tempeh Toast
Avocado toast is a blank canvas for all sorts of toppings, including pan-fried tempeh. (If you’ve never tried it, tempeh is a versatile protein source made from fermented soybeans.) Rather than topping your avocado toast with the usual fried or fried options, give tempeh a try with this balsamic toast. It’s topped with marinated mushrooms and plump tomatoes for added flavor and texture. Eggs, who?
Peanut Butter Protein Balls
You may be used to making protein balls for a quick snack, but they’re just as easy to pack for breakfast. And since peanut butter has 10 grams of protein per serving, using it to hold the balls together means you’re on your way to a protein-packed morning. Try these protein balls that feature peanut butter, protein powder, flaxseeds, and chia seeds.
Related: The 16 Best Protein Powders for Every Health Goal, Tested and Rated
Blueberry, Banana and Walnut Smoothie Bowl
Save your Greek yogurt, you’ll want to reuse it for these delicious smoothie bowls. Made in just 5 minutes, they’re the answer to busy mornings that need a protein boost without eggs. This recipe calls for nuts, but feel free to experiment with almonds, pistachios, pecans, or cashews.
Vegan Protein Pancakes
Five ingredients and a griddle are all that stand between you and protein-packed pancakes. These pancakes are vegan and gluten-free, dairy-free, and—you guessed it—egg-free. Their protein boost comes from oat flour and a dose of vanilla protein powder. Make a big batch and freeze them for an easy microwave breakfast.
Cottage Cheese Breakfast Bowl
All dairy products contain protein, but not all cow products are created equal nutritionally. Choose your cheese wisely, especially cottage cheese, which has 24 grams of protein per cup. Once you’ve got a jar, pour it into a bowl and top it with apple, granola, and a sprinkle of cinnamon, like in this recipe.
Quinoa porridge
At 8 grams per cup, quinoa is one of the highest protein grains, so why not try it for breakfast? Believe it or not, turning it into porridge gives it a consistency similar to oatmeal. This quinoa porridge soaks up the flavor of almond milk and is topped with an antioxidant-rich blueberry and vanilla compote. You can also simply sprinkle slivered almonds on top for an extra protein boost.
Related: The 8 Best Protein Bars of 2024, Tested and Rated by Dietitians
When it comes to breakfast protein, eggs don’t necessarily have to be at the forefront. Think outside the box with other protein sources, including beans, tofu, dairy, whole grains, and even deli meats. You may be able to get more protein than you would from eggs alone and create more creative breakfasts overall.
For more Shape news, be sure to sign up for our newsletter!
Read the original article on Shape.
