Eggs give some people the ick. Others are fine with them, but still occasionally need a break. They’re great when you’re trying to hit protein goals, but too many mornings of seeing them scrambled, fried, poached, or boiled is enough to have anyone yearning for something different. But how to prepare a high-protein breakfast without them?
In reality, despite their reputation, one medium egg contains only 7g of protein, making it a good but moderate protein source. Most nutritional advice recommends aiming for 30g of protein per meal, in the interests of eating approximately 1g per kg of body weight per day. Here, nutritionist Dr. Luisa Werner explains how to hit your protein goals, no eggs required.
Why a high-protein breakfast makes sense
“Many people start the day with a breakfast that’s low in protein and high in carbohydrates,” Werner notes. Popular choices include simple carbohydrates like cereal, granola, white bread, or pastries. The problem with carbohydrate-rich breakfasts, she explains, is that they can cause blood sugar levels to rise quickly, filling you up initially, but risking hunger pangs and energy crashes later on in the same morning.
“A balanced meal of protein and fiber is a better choice,” says Werner, who points out that both are crucial for long-lasting satiety, stable blood sugar, and constant energy in the first half of the day. “Studies also show that a protein-rich breakfast lowers the appetite hormone ghrelin more than a carbohydrate-heavy meal.” For protein synthesis—the building, repairing, and creating of new muscle proteins—spreading your protein intake out throughout the day is easier than trying to consume a large amount in one go.
Aim for 25 to 30g of protein per meal, suggests Werner. With eggs, this would mean eating four for breakfast—not impossible, but perhaps not that appealing. Consider Werner’s egg-free, protein-rich breakfast ideas instead.
Greek yogurt with berries
Assuming you can tolerate whey and dairy products, Werner recommends Greek yogurt (fat-free, if needed) or skyr, which contains around 10 to 12g of protein per 100 grams. Combined with blueberries and raspberries, the combination can provide additional antioxidants and fiber. “By adding in nuts, you’ll also consume zinc and vitamin E, which are important for skin health,” she concludes.
Cottage cheese and smoked salmon on seeded bread
Cottage cheese or smoked salmon with avocado on wholegrain or seeded bread is also a good choice, says Werner. “This breakfast provides high-quality protein with a complete amino acid profile, healthy fats, and, thanks to the salmon, valuable omega-3 fatty acids.”
Soy yogurt or silken tofu
Those who prefer a plant-based breakfast can opt for soy yogurt or silken tofu, supplemented with cocoa nibs, hemp, and chia seeds, as well as hazelnut or almond butter. Werner likes to combine these alternatives with sugar-free chia jam. (Simply defrost frozen berries, mix with chia seeds, and leave to soak in the fridge.)
Scrambled tofu
Savoury options, like scrambled tofu with tomatoes, spinach, and chickpeas, will also set you up for success. “Soy has the best amino acid profile of all plant-based sources,” says Werner. With other plant-based proteins, though, you need to be intentional about the combination of foods you eat to make sure you cover all the essential amino acids.
Low-fat quark pancakes
How about pancakes without any eggs? Simply mix 250g of low-fat quark (which contains around 20g of protein) with 40g of ground oats, half a banana as a natural binding agent and a dash of milk. Fry in a pan, and you’re ready to eat.
Lentil bowl
An ideal brunch option, lentils are protein and fiber-rich, which makes them a brilliant egg stand-in. Combine 200g of cooked lentils (18g of protein) with 150g of cottage cheese or 100g of tofu for a totally plant-based option. Throw in fresh spinach and tomatoes for fiber and valuable micronutrients, along with a spoonful of tahini or a dash of high-quality olive oil for healthy fats. Satiating and nutritious, it’s a home run.
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