3 meal ideas for a high protein breakfast without eggs

If your go-to breakfast often revolves around eggs, the current shortage might have you frustrated for alternatives or your bank account feeling the squeeze. While you may be inclined to rely on the ol’ bagel and cream cheese type of brekkie, it’s bound to leave you feeling hungry about 42 minutes later. No thanks!

The good news is we have plenty high-protein, egg-free breakfast options to start your day strong. Below are 3 ideas to help ya out!

PROTEIN PANCAKES

You can still make a high-protein pancake batter using one or more of the following:

  • Protein powder (whey or plant-based) or peanut / almond powder

  • Greek yogurt or cottage cheese for moisture and extra protein

  • Flax, hemp, or chia seeds for added fiber

  • Oat or almond flour for a nutrient boost

And did you know you can make a flax or chia egg in place of recipes that call for egg? Just mix 1 tablespoon of ground flax or chia with 3 tablespoons of water and let it sit for about 3-5 minutes before adding to your pancake mix. Here’s an example from the blog of a pancake made with a chia egg. Top your pancakes with nut or seed butter for extra staying power, or make a sandwich out of them (my personal fave!).

TOFU OR TEMPEH SCRAMBLE

A great alternative to scrambled eggs that’s all about seasoning:

  • Crumble firm tofu or tempeh into a pan and sauté with olive oil

  • Add turmeric and nutritional yeast for color, umami flavor, and added health benefits

  • Toss in veggies, black beans, or avocado for fiber and healthy fats

  • Serve with whole grain or sourdough toast, or add to a tortilla for a bada$$ burrito!

BREAKFAST TOAST

Here’s another savory, simple and satisfying option:

  • Toast a piece or two of sourdough, sprouted grain or a whole wheat bread

  • Add a “spreadable” for the base layer such as a mashed avocado, hummus, or ricotta

  • Add a layer of a few veggies such as cucumber or tomato slices

  • Add non-egg proteins such as smoked salmon, tuna (or other fish), a microwavable lean sausage (can be plant-based if that’s your style), or a leftover protein such as a warmed turkey burger or chicken thighs. Cottage cheese can work too!

  • Get creative with toppings such as a drizzle of olive oil and balsamic vinegar, fresh herbs (basil is delish!), or some sprinkles of “Everything but the Bagel” seasoning

  • Grab a fork and knife and dig in!

Let me know what you try and or what help you need with improving your non-egg breakfasts. We also chatted more ideas in episode #174 of the Inside Sports Nutrition podcast.

You got this,

-Dina