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.
Kicking Up The Protein At Breakfast When You Can’t Have Eggs
Verywell / Alexandra Shytsman
Eggs are a wonderful and versatile breakfast item. They help you to feel full and satisfied and they’re packed with protein, which helps provide energy to start your day. But unfortunately, if youre allergic to eggs, they are out of the question, at breakfast, snacktime or at any other time. That means you may want another source for protein at breakfast.
There are lots of good reasons to eat a high-protein breakfast. Eating plenty of protein at breakfast can increase your diet quality, and may help to satisfy your appetite, subsequently decreasing any preoccupation with food. 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.
Fortunately, there are plenty of ways to get a high-protein breakfast without including eggs. Try these 10 healthy breakfast ideas without eggs:
Keto Breakfast Chocolate Oats
This keto breakfast recipe has both cacao nibs and cacao powder for that great chocolate taste, but since it doesnt actually contain oats, it only has 3 g net carbs/serving.
It really hits the spot if youre craving something decadent for breakfast and are really trying to stay away from another morning of nothing but eggs.
This recipe is another winner from Leanne at Healthful Pursuit.
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The Benefits Of Eating Protein At Breakfast
Not only does protein keep you satisfied and satiated, but protein can also help you snack less throughout the day. For example, in one study, people who started their days with between 30 to 39 grams of protein ended up eating 175 fewer calories at lunchtime.
Another study in The American Journal of Clinical Nutrition showed dieters who upped their protein intake to 40 percent of their daily caloric intake burned more calories and fat over 32 hours, compared to people on a Standard American Diet .
Fuel Your Mornings Right
There you have it five ways to enjoy that high protein breakfast without the eggs. So, whether you simply cant find eggs at the store, or are tired of the same old breakfast, give a few of these ideas a try.
They may totally transform your mornings, giving you more energy to power through that AM FitOn workout or get your WFH day started.
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Tofu Scramble = 22g Protein
Tofu is life. Image: iStock
For a completely plant-based brekkie, you could try a tofu scramble atop a couple of slices of wholegrain toast. Simply heat some olive oil in a pan, fry up some spring onion and cherry tomatoes, then crumble in 100g of firm tofu and scramble, as you would eggs.
As well as protein, tofu offers a boost of fibre to support a healthy gut, along with iron for oxygen transport.
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
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How Much Protein To Eat In The Morning
“Eating 15 to 30 grams of protein at breakfast is a great way to regulate your blood sugar and stay satisfied and focused throughout the morning,” says Kelsey Lorencz, a registered dietitian and founder of Eating With Heart Nutrition. “Protein helps to slow down the digestion and absorption of carbs, so you’ll feel more energized and alert after your meal.”
Bonus? If you want to lose weight, protein has the added benefit of helping you preserve lean muscle mass while losing fat, she notes. While the actual amount of protein you need depends on your current body weight, Lorencz says including at least 15 to 20 grams in your meals and an extra five to 10 grams in your snacks can help you maintain energy throughout the day.
High Protein Low Carb Breakfast Ideas Without Eggs Youll Love
When I first started eating low-carb, high protein breakfasts, I was eating eggs every single day. Which was fine for a while, but eventually I just couldnt stand another egg only breakfast.
Thankfully, there are tons of great breakfast ideas out there that you can make that are both low-carb and high-protein that dont have eggs as the centerpiece. You wont have to wonder how you do keto if you dont like eggs.
If youre looking for more variety in your keto breakfasts, take a look at these high protein, low carb breakfast ideas without eggs. Theyre all great choices if you want to stick to high protein, low carb choices. And they taste great too!
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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
Best Eggless Breakfast Ideas
My go-to egg-free breakfast item is almost always a smoothie. But if you want something really healthy, you just cant beat this mean green smoothie.
Its a powerhouse of nutrients and can be ready at the snap of your fingers.
Spinach is packed with vitamins and potassium, and chia seeds are a gold mine of energy.
Theres also some banana and pineapple in the mix to sweeten it up. If youre not the banana smoothie type, you can easily swap that out for another fruit.
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Whip Cottage Cheese Then Use It To Top Toast
A half cup of cottage cheese packs more than 10 grams of protein, and its a great, often-overlooked toast topper. Cottage cheese is also even better when its whipped or quickly blitzed in a food processor because the texture transforms from lumpy to luxuriously airy. Top it off with a drizzle of smashed berries or jam.
Pear & Cinnamon Overnight Oats
Protein: 15 grams
If you dont have time to cook breakfast in the morning, this overnight oatmeal recipe by Triad To Wellness makes for a quick, nutritious meal. Blended with hearty whole-grain oats, protein-packed Greek yogurt, flavorful pears, vanilla almond milk, and vanilla extract, it offers all the sweetness of store-bought oatmeal without the processed ingredients and added sugar. Not to mention, pears are a good source of vitamin C and fiber.
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High Protein Egg Free Breakfasts
These high protein egg free breakfast ideas are healthy, low calorie and simple to make with real food and nourishing ingredients. All recipes are gluten free with several options for low carb, Paleo and Whole30.
If youve watched my free weight loss training, you know why I recommend a high protein breakfast to my clients. Eating healthy isnt enough when it comes to losing weight.
Science shows you need balanced hormones insulin, leptin, Ghrelin to lose weight. Weight loss is more than calories, healthy food and exercise. I explain more about this in my free training.
That said, Im often asked by my clients what can I eat besides eggs? The truth is you can eat anything for breakfast as long as its high protein. That could look like leftovers from dinner.
So many of us are used to eating high sugar, high carb breakfasts like English muffins, bagels, cereals, granola bars, flavored yogurts , protein bars and smoothies.
These foods in the morning guarantee a blood sugar crash mid-morning. Below I have several high protein breakfast recipes for you that are egg free and delicious!
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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High Protein Breakfast Recipes Without Eggs
Published: by Tammy Overhoff
These High Protein Breakfast Recipes are a great alternative for those mornings when you just dont feel like eating eggs. Here are 8 breakfast food choices if you are looking for some high protein breakfast ideas.
Coming up with breakfast recipes that are healthy and fun to eat can sometimes be a burden, especially if you fall in the cycle of eating the same thing in a rotation. A common question I get from many of my readers is usually something like what are some high-protein breakfast options that dont include egg?
I get it. Whether you tend to prefer more of a high protein vegan breakfast, or maybe need to switch up your meal plan, there are going to be times you want a high protein breakfast without depending on eggs to be your main source of protein.
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.
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Keto Coconut Flour Pancakes
Sometimes nothing other than a stack of pancakes will do. These pancakes from Arman at The Big Mans World are a delicious way to stick to your high protein low carb plan and are a great option if youre trying to eat a low carb eggless breakfast.
Just make sure you serve them with a low-carb or keto pancake syrup.
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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Sunflower Seed Granola And Rhubarb Breakfast Parfait
Parfaits arent just for dessert you can have them for breakfast too.
The combination of sweet rhubarb and homemade granola is an extra special touch. I like to layer it all between plain Greek yogurt, but go with whatever flavor you want.
To make it vegan, use coconut yogurt or whipped coconut cream.
Healthy Breakfast Recipes With No Eggs
It really is vital to start your day with a proper, preferably healthy breakfast. It just sets the right tone for the rest of the day and keeps your mood and productivity where they are supposed to be.
Opting for an eggless breakfast doesn’t mean you need to have a sugar-packed muffin on the go and crash hard a couple of hours after.
Whether you’re looking for a vegan, high-protein, or vitamin-packed no eggs breakfast recipe, we got one for you below.
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What Is A Typical Healthy Breakfast
A typical healthy breakfast is going to have a good balance of all the main food groups.
- A combination of fruit or vegetables
- Plenty of protein, eg: eggs, yogurt, oats
- Grains if you had toast make sure its whole grain toast
- Healthy fats from basic ingredients like avocado
Avoiding high fat / high sugar items will also help you to eat a healthy breakfast.
Healthy And Quick Breakfast Ideas: In Under 20 Mins
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If busy mornings mean youre in need of a quick and healthy breakfast idea, then our top 10 list will suit you down to the ground.
The best part is theyre all going to be ready to eat in under 20 minutes, meaning you can literally just get up and go.
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Scramble Chickpeas For An All
Instead of eggs, opt for scrambled chickpeas. This versatile make-ahead mixture is packed with the high-protein beans half of which are quickly smashed to mimic the texture of scrambled eggs plus plenty of vegetables. Pile the scramble into pitas or on top of toast, or enjoy on its own with a side of bacon.
Sweet Potato And Black Bean Burritos
This sweet potato and black bean burrito is as healthy as it is tasty.
You can use any kind of beans you want, but black beans have a great savory taste that goes well with sweet potatoes.
The best thing about this recipe is that since its low in carbs, it will fill you up all day long.
Top it off with some eggs to get a little extra protein in there.
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Healthy High Protein Breakfast Recipes
I know its hard to think past eggs when trying to get creative with high protein breakfast options but believe it or not, there are plenty of delicious recipes that will allow you to easily add protein into your morning routine. Here are a few of my favorite high protein breakfast recipes to get you started.
Peanut Butter And Jelly Protein Shake
As the name implies, a protein shake delivers a big boost of protein. You can make your morning shake even more nutritious with this Peanut Butter and Jelly Protein Shake recipe, which packs in extra protein from peanut butter and almond milk.
Drinking a protein shake is one of the fastest, easiest ways to get a high-protein breakfast without any eggs. Plus, its convenientyou can pack your protein shake to go. All it takes to make your shake is three simple steps:
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Why Protein Is Important At Breakfast
Protein is important when trying to lose weight because it fills you up without making you feel bloated and stuffed. Its also better for your metabolism because it takes longer to digest which means youll feel full longer.
When you dont include protein into your breakfast routine, its easy to feel hungry in about an hour or two after eating. If you eat a high sugar or carb breakfast, youll feel that crash and burn before your morning snack time arrived.
I would really recommend filling your morning with a nutrition protein-rich breakfast that will serve you well when trying to eat healthier and lose weight.
Many of us tend to think breakfast protein = eggs, and we forget that there are so many more other high protein foods for breakfast without eggs. Here are a few of my favorite egg-free ways to get protein in the mornings.
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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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.