The Tamesis
Eggs can make some people sick. Others treat them well, but they still need a break once in a while. They’re great when you’re trying to hit your protein goals, but seeing them sautéed, pan-fried, boiled, or boiled one too many mornings is enough to make anyone crave something different. But how to prepare a high-protein breakfast without them?
In fact, despite its reputation, one medium-sized egg contains only 7 grams of protein, making it a good but modest source of protein. Most nutritional advice recommends consuming 30 grams of protein per meal, which works out to about 1 gram per kilogram of body weight per day. Here, nutritionist Dr. Luisa Werner explains how to achieve your protein goals without eggs.
Why a high-protein breakfast makes sense
“Many people start their day with a breakfast that’s low in protein and high in carbohydrates,” Werner points out. Popular choices include simple carbohydrates such as cereal, granola, white bread or pastries. The problem with carbohydrate-rich breakfasts, she explains, is that they cause blood sugar levels to rise quickly, leaving you full initially but risking hunger pangs and an energy crash the next morning.
“A balanced meal of protein and fiber is a better choice,” Werner says, noting that both are critical for a long-lasting feeling of fullness, stable blood sugar and sustained energy during the first half of the day. “Studies also show that a protein-rich breakfast reduces the appetite hormone ghrelin more than a carbohydrate-rich meal.” For protein synthesis (building, repairing, and creating new muscle protein), it’s easier to spread your protein intake throughout the day than to consume a large amount of protein all at once.
Werner recommends consuming 25 to 30 grams of protein with each meal. For eggs, that means eating four eggs for breakfast—not impossible, but perhaps less appealing. Consider Werner’s egg-free, protein-packed breakfast ideas.
Greek yogurt with berries
Assuming you can tolerate whey and dairy, Werner recommends using Greek yogurt (skim if desired) or skyr, which contains about 10 to 12 grams of protein per 100 grams. Combined with blueberries and raspberries, the combo provides extra antioxidants and fiber. “By adding nuts, you also get zinc and vitamin E, which are important for skin health,” she concludes.
Cheese and smoked salmon with seed bread
Cheese or smoked salmon with avocado on whole-wheat or seed bread are also good choices, Werner says. “This breakfast provides high-quality protein with a complete amino acid profile, healthy fats and, thanks to salmon, valuable omega-3 fatty acids.”
Soy yogurt or silken tofu
Those who prefer a plant-based breakfast can choose from soy yogurt or silken tofu, supplemented with cocoa nibs, hemp and chia seeds, and hazelnut or almond butter. Werner likes to combine these alternatives with sugar-free chia seed jam. (Simply thaw frozen berries, mix with chia seeds, and soak in the refrigerator.)
Fried tofu
Delicious options like Tomato, Spinach and Chickpea Scrambled Tofu will also set you up for success. “Soybeans have the best amino acid profile of all plant sources,” Werner said. However, as with other plant-based proteins, you need to consciously combine the foods you eat to ensure that all essential amino acids are covered.
Low Fat Quark Pancakes
How about pancakes without eggs? Just mix 250 grams of low-fat quark (containing about 20 grams of protein) with 40 grams of oat flour, half a banana (as a natural binder) and a little milk. Put it in the pan and fry it, then it is ready to eat.
Lentil Bowl
Lentils are rich in protein and are an ideal brunch option and High in fiber, which makes them a great alternative to eggs. Mix 200g of cooked lentils (18g of protein) with 150g of cottage cheese or 100g of tofu for a completely plant-based option. Add fresh spinach and tomatoes for fiber and valuable micronutrients, plus a spoonful of tahini or a drizzle of good olive oil for healthy fats. It’s filling and nutritious, a home run.
