Eggs are a wonderful and versatile breakfast item, but unfortunately, if you’re allergic to eggs, they are out of the question. Because eggs house a concentrated source of protein and a variety of nutrients, they 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. 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 concentrated source of protein, up to 15 grams 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 5 grams 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 7 grams per ounce– and a different take, and taste, at breakfast.
Milk. At 8 grams 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—8 grams 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 25 grams 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 8 grams per 2 tablespoons, while other nut butters showcase around 7 to 8 grams per 2 tablespoon serving . On average, nut butters contain around 16 grams of fat (145 calories), but don’t let that steer you away from their health benefits, such as 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 6 grams of protein per ounce, depending on the type of nut you eat. Check out this chart on the nutritional breakdown of nuts.
Tofu. This soybean product holds about 10 grams 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 them 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!