Breakfast is often hailed as the most important meal of the day, as it provides the necessary energy and nutrients to kickstart your morning. While eggs are a popular breakfast staple, some may need or want to avoid consuming eggs due to dietary restrictions, allergies, or personal preferences.
Fortunately, there are numerous high-protein alternatives that can elevate your breakfast experience – minus the eggs. So, we’re sharing a variety of high protein breakfast recipes that aren’t eggs to help ensure you have a satisfying and nutritious start to your day.
10 Substitutes for Eggs
If you’re looking to swap out eggs in your cooking or baking, these 10 substitutes can help you continue enjoying your favorite recipes.
- Tofu – Tofu is an excellent plant-based source of protein with approximately 10 grams in a half a cup. It contains all essential amino acids, is low in saturated fat, and is cholesterol-free, making it a heart-healthy alternative. Use firm or extra-firm tofu to replace eggs in recipes such as scrambles, quiches, and baked goods. To mimic the texture of eggs, crumble the tofu and season with spices like turmeric, nutritional yeast, and black salt.
- Greek Yogurt – Greek yogurt is rich in protein, with 15 grams in a half cup serving, and contains calcium and probiotics. It promotes gut health, supports muscle growth and repair, and aids in bone health. Replace eggs in recipes like pancakes, muffins, and creamy sauces with an equal amount of Greek yogurt. It helps add moisture and a tangy flavor while increasing the protein content of your dish.
- Chia Seeds – With roughly 5 grams of protein per 2 tablespoons, chia seeds are packed with fiber, omega-3 fatty acids, and antioxidants. They provide sustained energy, promote digestion, and help regulate blood sugar levels. Mix 1 tablespoon of chia seeds with 3 tablespoons of water to replace one egg in recipes. Allow the mixture to sit for 10-15 minutes until it forms a gel-like consistency. You can use chia seeds in baked goods, pancakes, and puddings.
- Flaxseed Meal – Flaxseed meal contains about 3 grams of protein per 2 tablespoons. It’s an excellent source of fiber, omega-3 fatty acids, and lignans, which have anti-inflammatory properties. It may also aid in digestion and promote cardiovascular health. Mix 1 tablespoon of ground flaxseed meal with 3 tablespoons of water to replace one egg. Allow it to sit for a few minutes until it thickens. Use flaxseed meal in recipes like muffins, bread, and cookies for a nutty flavor and added nutrients.
- Applesauce – Although it may only contain .5 gram of protein per cup, applesauce is a low-fat, low-calorie substitute for eggs that adds natural sweetness and moisture to recipes. It is rich in fiber, vitamins, and antioxidants, promoting heart health and digestion. Substitute applesauce for eggs in baked goods to keep them moist and reduce the need for added fats. Replace each egg with ¼ cup of applesauce for best results.
- Silken Tofu – Silken tofu is a softer and creamier variation of tofu that’s low in calories and zero cholesterol. It is an excellent source of plant-based protein with 9 grams per half cup. Blend silken tofu until smooth and creamy to replace eggs in recipes like puddings, mousses, and custards. Its mild flavor makes it an ideal base for both sweet and savory dishes.
- Banana – Bananas are a nutrient-rich fruit that provides potassium, vitamin C, and dietary fiber. With about 1 gram of protein per medium-sized banana, they support heart health, aid digestion, and provide a natural source of energy. Mash a ripe banana to replace eggs in recipes such as pancakes, muffins, and quick breads. The natural sweetness of bananas adds flavor and moisture to your baked goods.
- Aquafaba – Aquafaba is the liquid that comes from cooking or canning legumes, such as chickpeas. It is a versatile egg substitute that is low in calories and provides some protein and fiber. For every three tablespoons of liquid, you’ll get roughly 3 grams of protein. Use the liquid from a can of chickpeas as a one-to-one replacement for egg whites in recipes like meringues, macarons, and mousses. Whip the aquafaba until it forms stiff peaks for best results.
- Lentils – With approximately 3 grams of protein per tablespoon, lentils are a nutrient-dense legume packed with fiber and essential minerals. They promote heart health, stabilize blood sugar levels, and support digestive health. Cook lentils until tender, then blend or mash them to replace eggs in recipes like veggie burgers, meatballs, and fritters. Lentils add a hearty texture and boost the protein content of your dishes.
- Vegan Egg Replacer – The plant protein content of vegan egg replacer varies by brand but is usually minimal. They’re typically made from a combination of plant-based ingredients like potato starch, tapioca flour, and baking powder, are cholesterol-free, and suitable for those with egg allergies or dietary restrictions. Follow the instructions on the packaging to substitute vegan egg replacer for eggs in your recipes. These replacers work well in baked goods like cakes, cookies, and brownies, providing structure and moisture.
20 High Protein Breakfast Recipes That Aren’t Eggs
- Egg-Free Low Carb Mexican Breakfast Scramble | Diet Doctor
- Vegan Breakfast Tacos | Side Chef
- High Protein Overnight Oats | Damn Tasty Vegan
- Chocolate-Coconut Breakfast Banana Split | Eating Well
- Mango Whipped Cottage Cheese | Babagonosh
- Creamy Peanut Butter Banana Smoothie | Joyful Healthy Eats
- Overnight Protein Chia Pudding | Hayl’s Kitchen
- Cottage Cheese Breakfast Bowl | Diet Doctor
- Banana Peanut Butter Smoothie | Side Chef
- Strawberry Banana Granola Parfaits | Insanely Good Recipes
- Raspberry Yogurt Cereal Bowl | Eating Well
- Vegan Breakfast Sandwich | Yummy Mummy Kitchen
- Protein Cookies and Cream Baked Oats | Hayl’s Kitchen
- Overnight Weetabix | The Conscious Plant Kitchen
- Ricotta & Yogurt Parfait | Eating Well
- High Protein Vegan Oatmeal Recipe | Nikki Vegan
- Easy Vegan High Protein Breakfast Bowl | 2 Share My Joy
- Herbed Tofu Scramble | Side Chef
- Low Carb Vegetarian Mediterranean Breakfast Plate | Diet Doctor
- Mixed-Berry Breakfast Smoothie | Eating Well
These high protein breakfast options that aren’t eggs will help you kickstart your day with a healthy and protein-rich meal. Mix it up, experiment with different flavors and combinations, and embrace the opportunity to nourish yourself from the moment you wake up. Bon appétit!
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