Most vegetarian people sometimes go clueless to figure out high-protein breakfast ideas without eggs.
So if you have landed on this page, you are surely amongst those fit freaks who believe that no such thing like high-protein breakfast ideas without eggs exist.
No doubt that eggs tend to be one of the major contributors in a high protein diet plan.
However, it’s nowhere written nor published by any globally recognized health organization that you can;t have nutritious, protein-rich breakfast foods without eggs.
In this Blog, we have got for you 10 amazing and protein rich egg-free breakfast recipes that would let you kick off your day with a high-protein meal.
Can Breakfast Without Eggs Still Be Nutritious?
Even today, many people still believe that without eggs, their breakfast will lack protein.
However, studies have proven that including plant-based sources of protein like nuts, chia seeds, lentils, and dairy products in your breakfast recipes can increase the protein intake.
A similar study has cited that having plant-based protein in your diet yields results as effective as having animal-based protein sources for muscle growth and recovery.
Some added benefits of having plant-based protein sources in your diet plan could be high fiber intake and less cholesterol consumption, which lead to a healthy heart.
10 Easy-to-Make Breakfast Ideas Without Eggs
Greek yoghurt with Nuts and Seeds
Besides being a rich protein source, Greek yoghurt is an excellent source of probiotics as well.
A perfect and nutritious egg-free breakfast option for a healthy start to your day.
Ingredients Required:
- 1 cup of Fresh Greek yoghurt
- 1 tbsp of soaked chia seeds
- 1 tbsp of flaxseeds
- 1 tbsp of soaked almonds or walnuts
- 1 cup of mixed berries
Recipe
Simply mix everything and top it up with a drizzle of honey for that extra sweetness!
Enjoy every bite with the freshness of Greek yoghurt and the crunch of almonds/walnuts.
Banana Oatmeal Shake
If you want to have a healthy and packed breakfast without egg which will keep you filled for a long duration, then nothing is better than having a banana oatmeal shake for your breakfast.
Ingredients Required:
- 1 cup of skimmed milk
- 60 g of rolled oats
- 2 medium-sized bananas
- 1 tbsp of peanut or almond butter
- 1 tbsp of honey
Recipe:
- Simply chop bananas into small pieces and mix them with milk, having soaked oats and almond or peanut butter.
- Blend till it becomes a thick shake.
- Drizzle it with some honey.
Tofu with Sauteed Veggies
A perfect high protein breakfast option without eggs for those following veganism!
Ingredients:
- 100g of Sliced Tofu
- 1 tbsp Olive Oil
- ½ tbsp of salt and black pepper
- ½ tbsp of turmeric and soy sauce
- 1 cup of fresh veggies (like broccoli, onion, bell pepper etc.)
Recipe:
Simply saute sliced tofu cubes with veggies in olive oil. Season it with spices, herbs and soy sauce for that extra aroma.
Fresh Quinoa Bowl
Easy-to-make and a rich source of protein, this quinoa breakfast bowl is an ideal breakfast meal without eggs.
Ingredients Required:
- ¾ cup of cooked quinoa
- 1 cup of skimmed milk
- 1 cup of fresh berries
- 1 tbsp of pumpkin seeds
- ½ cup of mixed almonds and raisins
- 1 tbsp maple syrup
Recipe: Simply mix all the items together and have it.
Chia Pudding
If you love to start off your day with a sweet serve of high protein breakfast without eggs, then try out this amazing chia pudding recipe.
Ingredients Required:
- 2 tbsp of chia Seeds
- 1 cup of skimmed almond milk
- 1 tbsp of almond or peanut butter
- 1 cup of mixed berries
- 1 tbsp vanilla extract
Recipe:
- Mix up everything and refrigerate it overnight.
- Enjoy your delicious chia pudding the next morning.
- Top-it up with some nuts and a pinch of cinnamon powder.
Protein Smoothie
Chasing high-protein goals but looking for an egg-free breakfast?
Nothing is better than consuming a protein smoothie!
Ingredients:
- 1 Cup Skimmed milk
- 1 scope of a plant-based whey protein
- 1 banana
- 1 cup rolled oats
- 1 tbsp Peanut butter
- 1 tbsp honey
Recipe:
Simply blend all the ingredients together until they are perfectly mixed.
Drizzle with honey and enjoy.
Besan Chilla (Chickpea paste Pancakes)
The most classic and ideal vegetarian breakfast recipe without no eggs is here!
Ingredients Required:
- 1 cup besan (Chickpea flour)
- 1 tbsp olive oil
- ½ tbsp cumin seeds
- ½ turmeric and salt
- 1 cup of chopped onion, tomato, green chilli and spinach
- 1 slice of butter
Recipe:
- Make a batter of chickpea flour with chopped veggies and spices.
- Heat some olive oil and put cumin seeds in it on a pan
- Put a layer of batter on it and cook it perfectly on both sides.
- Top it up with a slice of butter and serve hot!
One of the most go-to breakfast ideas without eggs for students or working professionals who want to cook something easy-to-make yet satiating in the morning.
Lentil Pancakes
Lentils are quite a great source of plant based protein.
Having lentil pancakes can be quite a great egg free breakfast option.
Ingredients:
- 1 ½ cup of soaked lentils (moong dal)
- 1 cup of mixed spices (salt, turmeric, cumin seeds, red chilli powder)
- 1 chopped onion, tomato and green chill
- 1 cup mashed peas
- 1 tbsp olive oil
Recipe:
- Blend soaked lentils to a thick batter.
- Mix chopped veggies, mashed peas and spices with the batter
- Heat olive oil on a pan
- Put a layer of batter on the pan
- Cook it on both sides till it gets soft
- Serve hot
Yet another favorite breakfast idea without eggs that will sustain energy till lunch.
Avocado Toast
Due to its high content of fibre and healthy fats, avocado is considered quite an ideal eggless vegetarian breakfast meal option.
Ingredients Required:
- 1 mashed avocado
- 1 slice of whole wheat bread
- 1 cup of chia seeds
- ½ tbsp of Salt and black pepper
Recipe:
- Grill the bread slice using a toaster and apply the mashed avocado paste on it.
- Spread chia seeds on it and season it with some salt and black pepper
You can have more slices as per your appetite. Just make sure that you are not consuming more than 2 tbsp of chia seeds.
Cottage Cheese Sandwich
For a high-protein breakfast meal without eggs, you can consider having a cottage cheese sandwich.
Ingredients Requried:
- 100g mashed cottage cheese
- 2 slices of whole wheat bread
- 1 cup of chopped onions, tomatoes and green chilli
- 1 cup of mix spices (salt, turmeric, black pepper, red chilli powder)
- 1 tbsp of red chilli sauce and soy sauce
- 1 cup of boiled sweet corn
Recipe:
- Mix all the items with mashed cottage cheese
- Put the paste between 2 bread slices
- Grill them and serve hot
