How to prepare a healthy breakfast for weight loss without eggs? If you are looking for the perfect combination of proteins, vitamin and minerals you can take these easy healthy breakfast options into your diet plan. We will also discuss how you can slim down without losing muscle mass while still keeping it healthy and fit.
Best High-Protein Breakfasts That Aren’t Eggs
If you’re sick of omelets and scrambles, check out these eggless options that’ll keep you full past noon.
Scrambled, hard-boiled, or poached—when it comes to high-protein breakfast options, eggs tends to steal the spotlight. Although we love a veggie-packed omelet as much as the next person, once in awhile a morning meal shake-up is in order. Instead of throwing in the towel and opting for a donut, which is bound to leave you hungry an hour later, we recommend exploring other high-protein options.
Not sure how to load up on this filling macronutrient once egg protein is taken out of the equation? We’ve put together 15 high-protein breakfast meals that are delicious and promise to keep you satiated, all without an egg in sight.
High-protein breakfast recipes for belly fat loss
1 protein waffle, toasted
1 tablespoon Smucker’s Natural Peanut Butter
½ small banana, sliced
HOW TO MAKE IT: Nuts are a great way to transform waffles from a carb and sugar bomb to a balanced breakfast, thanks to their abundance of protein and healthy fats. To make this an all-star breakfast, opt for a KNOW Better waffle, which boasts 18 grams of protein per waffle. Spread one tablespoon of Smucker’s Natural Peanut Butter onto a toasted KNOW Better waffle and top it off with one half of a sliced banana.
NUTRITION: 433 calories, 35 g fat (1 g saturated fat), 150 mg sodium, 26 g carbs (9 g fiber, 10 g sugar), 20 g protein
Pumped Up Avocado Toast
3 links Applegate’s Peppered Turkey Breakfast Sausage
1 slice Ezekiel Sprouted Whole Grain Bread
¼ avocado, mashed
HOW TO MAKE IT: Sausage is a solid option when it comes to upping the protein content of your breakfast, assuming you pick a link that is lean. Applegate’s Peppered Turkey Breakfast Sausage has just 5 grams of fat and plenty of flavor thanks to its ample seasoning. Slice up three links and enjoy it alongside a slice of Ezekiel Sprouted Whole Grain Bread that has been covered in one-quarter of a mashed avocado for a savory morning treat.
NUTRITION: 260 calories, 13.5 g fat (3 g saturated fat), 440 mg sodium, 21 g carbs (7 g fiber, 0 g sugar), 16 g protein
6 ounces Fage 2% Plain Greek Yogurt
½ cup blueberries
½ cup KIND Cinnamon Oat Clusters with Flax Seeds
HOW TO MAKE IT: Yogurt parfaits are a breakfast staple, but many have too much sugar and too little protein to keep you feeling full for a long time. Opting for plain Greek yogurt like the 2% version from Fage will serve as a healthier base for your breakfast bowl. Add one-half cup of antioxidant-rich blueberries and a half cup of KIND Cinnamon Oat Clusters with Flax Seeds for a more balanced parfait option.
In addition to protein, Greek yogurt is loaded with probiotics. To learn more about these healthy bacteria and how to fit them into your diet, take a peek at our list of probiotic foods for a healthy gut.
NUTRITION: 340 calories, 9 g fat (3.5 g saturated fat), 95 mg sodium, 50 g carbs (8 g fiber, 21 g sugar), 24 g protein
Banana Nut Oatmeal
1 thinkThin Banana Bread Bowl
½ cup skim milk
1 ounce crushed walnuts
HOW TO MAKE IT: Oatmeal is a must during colder months, and by creating your bowl carefully you can make sure you’re hitting your protein goals for the morning. thinkThin’s Banana Bread Bowl is a step in the right direction, especially because of its low sugar content. To further up your protein intake, prepare the oatmeal with skim milk and add in one ounce of crushed walnuts for an extra kick of omega-3s.
NUTRITION: 430 calories, 23 g fat (2 g saturated fat), 195 mg sodium, 41 g carbs (7 g fiber, 16 g sugar), 14 g protein
½ cup Birch Bender Protein Pancake Mix
1 tablespoon maple syrup
¼ cup sliced almonds
HOW TO MAKE IT: Think you need to forgo pancakes if you’re trying to eat healthily? This protein-rich mix from Birch Benders will let you have your (pan)cake and eat it too. After preparing them, which is super easy and only requires water, drizzle one tablespoon of maple syrup and sprinkle ¼ cup of sliced almonds on top for some extra vitamin E and protein.
NUTRITION: 360 calories, 12.5 g fat (2 g saturated fat), 300 mg sodium, 42 g carbs (3 g fiber, 20 g sugar), 21 g protein
Tofu Scramble and Toast
½ cup firm tofu
1 cup spinach
¼ cup Bob’s Red Mill Large Flake Nutritional Yeast
1 slice of Ezekiel Sprouted Whole Grain Bread
Turmeric (to taste)
HOW TO MAKE IT: Even the most devoted carnivore can benefit from the occasional vegan meal, and breakfast is a great place to start. Saute ½ cup of firm tofu and 1 cup of spinach and mix in a sprinkle of turmeric and ¼ cup of Bob’s Red Mill Large Flake Nutritional Yeast for flavor and protein. Add a slice of toasted Ezekiel Sprouted Whole Grain Bread for some high-quality carbohydrates and fiber.
If you’re on the fence about trying out a vegan menu, know that veganism is the best diet for weight loss.
NUTRITION: 290 calories, 6 g fat (1 g saturated fat), 205 mg sodium, 29 g carbs (11 g fiber, 2 g sugar), 27 g protein
Protein Cereal and Berries
1 ¼ cup Kashi GO LEAN
1 cup Silk Protein Nutmilk
1 cup sliced strawberries
HOW TO MAKE IT: Sometimes nothing sounds as good as a classic bowl of cereal and milk. With a few strategic choices, you can transform this lazy breakfast into a nutrient-rich, balanced way to begin your day. Start off by picking a cereal that is high in protein and low in sugar, like Kashi GO LEAN Original. Pair one serving of this with Silk’s Protein Nutmilk and throw in a cup of sliced strawberries for a little sweetness and a lot of antioxidants.
NUTRITION: 360 calories, 10 g fat (1.5 g saturated fat), 335 mg sodium, 55 g carbs (29 g fiber, 21 g sugar), 23 g protein
Eggless Weight Loss Breakfasts
Eggs have caused a lot of controversy in the health world over the years. Do they cause high cholesterol? Should you not eat the yolks? Should you eat the yolks? There may never be a clear answer, and that’s okay because if you’re reading this right now, you’re about to discover 7 eggless weight loss breakfasts. You’re sure to find an eggless breakfast for you here–savory, sweet, protein-packed, no sugar-added–whatever your breakfast taste buds desire.
1. Strawberry, Almond Butter, and Oatmeal Breakfast Parfait
This healthy breakfast looks AND tastes like dessert! With natural sugars, 12 grams of fiber, healthy fats from the almond butter, and 7 grams of protein, you’ll be up and ready to conquer the day after enjoying this eggless breakfast.
2. Caprese and Smashed Avocado Toast
Get your savory-breakfast-fix without eggs by enjoying this simple, healthy breakfast.
3. Whole Grain Peanut Butter and Fruit Toast
Looking for something quick and easy, yet healthy? This breakfast is the breakfast for you! Our recipe is super efficient, and the best part is: you can swap out the peanut butter for any nut butter you have on hand and/or the strawberries and banana for any other fresh fruit in your fridge.
4. Overnight Slow Cooker Pumpkin Pie Steel Cut Oats: No Sugar Added
Not only does this recipe lack eggs, but it also lacks added sugar–making it perfect for diabetics and anyone else trying to cut back on sugar. On top of that, it also provides the sweet, autumn taste of pumpkin that’s comforting all year round.
Savory Breakfast Ideas Without Eggs
Breakfast is an important meal, often served with a plate of eggs, as the main staple of this first meal of the day. If you’re looking for an alternative to eggs, there are plenty of delicious breakfast ideas without eggs to consider for your next morning meal.
One of the essential aspects of breakfast is nutrients, including protein, which provides a great energy source to begin your day. These recipes are easy to prepare and offer a tasty detour from the standard bacon-and-eggs platter.
1. Avocado Toast
Avocado toast is a delicious and popular option for breakfast. You can enjoy two slices of rye, whole grain bread, or pumpernickel with freshly mashed avocado on its own, or add any variety of toppings for a signature taste. Black pepper, sliced tomatoes, paprika, and crispy bacon are great options for toppings. Suppose you prefer a simple serving of avocado toast with a bit of lemon juice and salt. The essential ingredients for this light meal include the following:
- Two slices of sourdough or whole-grain bread, toasted (rye and pumpernickel are also great options). Look for breads with a low glycemic index.
- One ripe avocado
- Lemon juice (freshly squeezed)
Toast both slices of bread, and mash the avocado in a small bowl, adding in the salt and lemon. You can add some black pepper, chili pepper, and other spices as desired. Spread the avocado on each slice, and serve open-faced immediately, or add your choice of toppings, such as:
- Sliced cucumbers
- Sliced bell pepper
- Crumbled feta cheese
- Roasted chickpeas
- Sliced red onions
2. Tofu Scramble
If you’re craving a plate of scrambled eggs and prefer a plant-based alternative, this flavorful tofu dish is a great option to enjoy. You’ll only need a few ingredients to create this tasty plate, including:
- One block of firm or extra-firm tofu, drained
- A quarter teaspoon of turmeric powder
- A half teaspoon of salt
- One tablespoon of olive oil
- Two tablespoons of nut-based milk (soy, almond, coconut milk)
- A quarter teaspoon of garlic powder
- Two tablespoons of nutritional yeast
This recipe is easily prepared within a few minutes in the morning. To increase the tofu flavor, you can marinate the tofu in an airtight container with olive oil, turmeric, garlic, and non-dairy milk.
In a medium skillet, heat with olive oil. In a bowl, mash the tofu with the nutritional yeast, turmeric, salt, and garlic powder. Pour into the skillet, and mash until the tofu resembles a crumbly consistency, much like scrambled eggs. Add in the non-dairy milk, continue to cook for two or three minutes, then serve with a side of sliced tomatoes, fresh parsley, kale, or sliced avocado.
3. Blueberry Smoothie
This delicious smoothie makes a refreshing drink and provides sufficient vitamins, antioxidants, and protein for your first meal of the day. You’ll find smoothies and shakes make a quick and easy way to prepare and enjoy within just five minutes. Fresh fruits are ideal when they’re in season, though frozen berries are most convenient.
The ingredients include silken (soft) tofu, and yogurt, both of which add a significant amount of protein and calcium:
- Two-thirds of a cup of milk (low fat or plant-based)
- One cup of frozen blueberries
- One carton (or one cup) of raspberry yogurt
- Two tablespoons of raspberry jelly or jam
- Half a cup of silken tofu
Pour all the ingredients into a large blender and pulse until they are smooth. If you have the smoothie too thick, you can add one or two tablespoons of milk or add one or two ice cubes. This drink is best to enjoy immediately.
Note: if you don’t have any silken tofu available, you can use a banana or substitute with extra yogurt (plain or flavored).
4. Whole Grain Mexicali Grits
This recipe is a tasty spin on traditional grits, traditionally served with eggs, smoked meat, and toast. Mexicali grits take a bit longer to cook than oatmeal, which makes them ideal for a late brunch over the weekend, or when you have extra time during the week. The following ingredients provide a tasty dish for this unique breakfast:
- One teaspoon of salt
- Three and a half cups of water
- A quarter cup crema Mexicana
- Fresh cilantro leaves (fresh)
- Two teaspoons of freshly squeezed lime
- One cup of whole-grain grits
- Half a cup of pico de gallo
- One avocado, sliced into cubes
- One cup of low-fat milk
In a large saucepan, combine the milk, salt, and water, and bring to a boil gradually on medium-high heat. Slowly pour in the grits and stir, reducing the heat, but continue to cook without a cover. Stir and cook the grits for about 35 minutes until the mixture is thick. Add in the pico de gallo, avocado, and lime juice. Pour into serving bowls and top with one tablespoon of crema Mexicana and extra sliced avocado and cilantro.
5. Chia Seed Pudding
Chia seed pudding is high in calcium, protein, and fiber. It’s a typical snack enjoyed as part of a low-carb diet, and it’s easy to prepare the night before, then chill in the refrigerator overnight. You’ll find this treat tastes like rice pudding, which can be enjoyed as a sugar-free dessert or a light breakfast. The ingredients are easy to find in most grocery stores:
- Half a cup of chia seeds
- A quarter cup of maple syrup
- Half a teaspoon of vanilla extract
- A quarter teaspoon of cinnamon
- Two cups of coconut milk
Pour the coconut milk, maple syrup, vanilla extract into a blender and mix until smooth. Pour in the chia seeds and continue to blend. Alternatively, you can remove the blended coconut milk first and pour it into a bowl before stirring in the chia seeds to keep them whole. Transfer the mixture into a mason jar and refrigerate, covered, in the refrigerator overnight.
The chia seeds thicken over a few hours and change the consistency of the blend into a thick pudding. In the morning, you can scoop the pudding into a serving cup and sprinkle it with cinnamon. You may want to consider other toppings, including crushed peanuts, sesame seeds, or pistachios, cocoa powder, and freshly sliced fruit.