Eggs are a staple ingredient in most kitchens and breakfast meals, making it challenging to imagine preparing a high-protein breakfast without them. However, the increasing cost of eggs due to inflation and avian flu-related concerns has made this a more plausible reality in the US. The Wall Street Journal reports that while overall inflation has eased to 6.5%, the cost of eggs remains high and continues to rise. In January 2022, the price of eggs grew by over 11%, following a 60% increase the previous December. In fact, the cost of eggs is reportedly the highest of any grocery store item in 2022, according to Information Resources Inc.
For home cooks who aren't seasoned vegan chefs or bakers, cooking without eggs can be challenging, particularly when it comes to planning high-protein breakfast meals. Eggs are a versatile protein source that can be enjoyed at any mealtime, but the unavailability of affordable eggs is likely to impact breakfast meals the most. As eggs are often the primary protein source in many breakfast dishes, finding an alternative can be a challenge.
Fortunately, there are ways to prepare a high-protein breakfast without eggs, and the innovative recipe ideas listed below are excellent examples. These ideas are a great way to ensure you start your day with protein, even without eggs.
1) Nutty Protein Waffles
This protein-packed waffle recipe calls for the following ingredients:
- 1 egg
- 1 scoop of protein powder
- 1/4 cup of oats
- 1/4 cup of plain Greek yogurt
- 1/4 cup of milk
- 1/4 teaspoon of baking powder
- 1/4 teaspoon of salt
- 1 tablespoon of peanut butter (optional)
- 1/2 cup of berries (optional)
To prepare, simply blend all the ingredients together until smooth. Preheat a waffle maker and spray it with non-stick cooking spray. Pour the mixture onto the waffle maker and cook until the waffle maker beeps. Top it off with a tablespoon of peanut butter and a serving of berries or banana, if desired.
This recipe yields a high-protein meal with 20-24 grams of protein.
2) Toast and Lox
This recipe is a healthy and delicious way to start your day, using the following ingredients:
- 2 slices of Ezekiel Sprouted Whole Grain Bread
- 2 tablespoons of Organic Valley Cream Cheese
- 2 ounces of Echo Falls Wild Alaskan Sockeye Smoked Sliced Salmon
To prepare, toast two slices of Food For Life Ezekiel 4:9 Sprouted Whole Grain Bread. Spread 2 tablespoons of Organic Valley Cream Cheese onto the toasted bread slices. Top the cream cheese with 2 ounces of Echo Falls Wild Alaskan Sockeye Smoked Sliced Salmon.
This combination of healthy fats, fiber, and protein will keep you feeling full and satisfied all morning long. In fact, this recipe provides 21 grams of protein.
Starting your day with this superfood-packed meal will ensure you are nourished and energized for the day ahead.
3) Cinna-Berry Parfait
Yogurt parfaits are a delicious and convenient breakfast option, but many store-bought versions are high in sugar and low in protein. This recipe provides a healthier alternative that is both satisfying and nourishing.
To make this high-protein yogurt parfait, you will need the following ingredients:
- 6 ounces of Fage 2% Plain Greek Yogurt
- 1/2 cup of blueberries
- 1/2 cup of KIND Peanut Butter Whole Grain Clusters
To prepare, start by scooping 6 ounces of Fage 2% Plain Greek Yogurt into a bowl. Add 1/2 cup of antioxidant-rich blueberries and 1/2 cup of KIND Peanut Butter Whole Grain Clusters, which contains 10 grams of protein per serving.
Using plain Greek yogurt as the base provides a healthier option that is loaded with protein and probiotics. Greek yogurt is a great source of probiotics, which are beneficial for maintaining a healthy gut.
This recipe provides 24 grams of protein, making it a perfect breakfast option for those looking to start their day with a high-protein meal.
4) Banana Nut Oatmeal
This recipe is a protein-rich breakfast option that yields approximately 4 servings, providing nearly 130 grams of protein in total. Here are the ingredients you'll need:
- 4 1/2 cups of water
- 2 cups of rolled oats
- A pinch of salt
- 2 sliced bananas
- 2 tablespoons of peanut butter
- 1/4 cup of chopped almonds
- 2 tablespoons of agave syrup
To prepare, start by bringing the water to a boil in a medium saucepan. Add 2 cups of rolled oats and a pinch of salt, then reduce the heat to low. Cook the oats, stirring occasionally, for approximately 5 minutes, or until they become tender and have absorbed most of the liquid.
Next, add the sliced bananas, 2 tablespoons of peanut butter, 1/4 cup of chopped almonds, and 2 tablespoons of agave syrup to the saucepan. Stir to incorporate all ingredients evenly. If the oatmeal is too thick, add a splash of milk to achieve the desired consistency.
This recipe provides 14 grams of protein per serving, making it an excellent option for those looking for a protein-packed breakfast that will keep them feeling full and satisfied throughout the morning.
5) Protein Pancakes
Here's my re-written version of the article:
Who says you have to give up pancakes to eat healthily? With these high-protein pancakes, you can indulge in a classic breakfast staple while still meeting your nutritional goals. Alternatively, you can opt for a protein-rich mix from Birch Benders to simplify your pancake-making process.
To make these high-protein pancakes, you'll need the following ingredients:
- 1 egg
- 1 scoop of protein powder
- 1/2 cup of oats
- 1/4 cup of plain Greek yogurt
- 1/3 cup of milk
- 1 teaspoon of baking powder
- 1 teaspoon of cinnamon
- 1 teaspoon of vanilla extract
Start by blending all the ingredients in a high-powered blender until they are thoroughly mixed together.
Next, heat up a griddle over medium heat. If you don't have a griddle, use a flat pan on the stove instead. Spray the hot griddle (or pan) with cooking spray, or melt a small amount of butter.
For perfectly sized pancakes, pour 1/4 cup of the mixture onto the griddle. When the pancakes start to bubble on the top, it's time to flip them over.
Once the pancakes are cooked, drizzle one tablespoon of maple syrup on top and sprinkle 1/4 cup of sliced almonds for some extra vitamin E and protein.
This recipe yields 21 grams of protein, making it an excellent option for those looking to increase their protein intake. Pancakes are no longer off-limits when it comes to eating healthily!
6) Tofu Scramble and Toast
Don't let the absence of meat deter you from trying this high-protein vegan breakfast. With tofu, spinach, and Bob's Red Mill Large Flake Nutritional Yeast, this meal delivers a whopping 27 grams of protein. Add a slice of toasted Ezekiel Sprouted Whole Grain Bread to round out your meal with some high-quality carbohydrates and fiber.
To make this vegan breakfast, gather the following ingredients:
- 1/2 cup of firm tofu
- 1 cup of spinach
- 1/4 cup of Bob's Red Mill Large Flake Nutritional Yeast
- 1 slice of Ezekiel Sprouted Whole Grain Bread
- Turmeric (to taste)
Start by sautéing 1/2 cup of firm tofu and 1 cup of spinach in a pan. Mix in a sprinkle of turmeric and 1/4 cup of Bob's Red Mill Large Flake Nutritional Yeast for flavor and protein.
Next, toast a slice of Ezekiel Sprouted Whole Grain Bread.
Serve the tofu and spinach mixture alongside the toast for a protein-packed vegan breakfast.
Even if you're a devoted carnivore, trying out a vegan meal can be a great way to switch up your routine and explore new flavors. And with 27 grams of protein in this dish, you won't have to sacrifice your protein intake.
7) Pumped Up Avocado Toast
Looking for a protein-packed breakfast that's also delicious and easy to make? Try this recipe for sausage and avocado toast!
INGREDIENTS:
- 3 links of Applegate's Peppered Turkey Breakfast Sausage
- 1 slice of Ezekiel Sprouted Whole Grain Bread
- 1/4 avocado, mashed
HOW TO MAKE IT:
- Cook the sausage links in a pan over medium heat until browned and cooked through.
- Toast the slice of Ezekiel Sprouted Whole Grain Bread.
- Spread the mashed avocado on top of the toast.
- Slice the cooked sausage links and place them on top of the avocado toast.
- Enjoy your protein-packed breakfast!
Applegate's Peppered Turkey Breakfast Sausage is a lean option with only 5 grams of fat per serving, and the avocado provides healthy fats and fiber. Plus, the Ezekiel Sprouted Whole Grain Bread is a nutritious source of carbohydrates and protein.
PROTEIN: 16 grams
8) Ricotta Toast
Looking for a high-protein breakfast that's quick and easy to make? Try this recipe for ricotta toast with blackberries and honey. Not only is ricotta cheese a great source of protein, but it's also low in calories. Start by toasting two slices of Ezekiel Sprouted Whole Grain Bread, then spread 1/2 cup of Polly-O part-skim ricotta cheese on top of each slice. Drizzle 1 teaspoon of honey over the ricotta, and top it off with 1/2 cup of blackberries for a boost of antioxidants. This breakfast will keep you satisfied and energized throughout the morning.
NUTRITION: 25 grams of protein.