11 Nutritious Egg-Free Breakfasts
Although I’m a big fan of an easy egg scramble in the morning, I know that it’s important to diversify my diet with other options. And, my clients often get burnt out on egg-based breakfasts, not to mention the prevalence of egg allergy in babies that many of my family’s need to modify for. I’ve pulled together some breakfast ideas without eggs that work as a great morning meal and are still protein packed! These egg free breakfasts are easy recipes are great additions to your morning routine and offer a healthy breakfast idea without eggs that everyone will still enjoy!
You won’t find cereal, oatmeal, or any low-fat yogurt listed here, because I believe in propelling you towards your goals, definitely not away from them! Starting your day with a protein-rich breakfast, at least 20-30g, is key to feeling and fueling your best. Don’t do eggs? No sweat, try one of these 5 egg-free breakfast options instead!
11 Egg-Free Breakfasts for Balanced Blood Sugar
Chia Flax Hot Pudding (FO’ MEAL) –
Inspired by Be Well By Kelly
- 1 tbsp coconut oil
- 2 cups coconut or almond milk, unsweetened
- 2 tbsp chia seeds
- 2 tbsp ground flax seed
- 3 tbsp hemp hearts
- Toppings: 4 tbsp chopped pecans + 1/4 cup mixed fresh berries
In a medium size nonstick fry pan on medium heat, add 1 tbsp. of coconut oil, 1 cup of coconut milk, chia seed, hemp hearts and flax meal. With a silicon spatula or wooden spoon, continuously stir all ingredients until pudding is thick about, 3 minutes. Add more liquid if needed and continue stirring. Pour warm pudding into a bowl, option to stir in sweetener of choice. Top with nuts and berries. Serve Warm or store in the fridge for a faux-overnight oat.
Vegetable Sausage Skillet Meal Prep
- 5 chicken sausage links, sliced (I use Aidell’s, True Story or Amylu)
- 2 cloves garlic, minced
- 1 small red onion, cut into large chunks
- 1 small zucchini, halved lengthwise and sliced into moons
- 1 small summer squash, halved lengthwise and sliced into moons
- 2 small bell peppers, red and yellow, cut into large chunks
- 6 cremini mushrooms, quartered
- 1/2 teaspoon Italian seasoning
- 1/2 teaspoon red pepper flakes
- sea salt and black pepper, to taste
In a large skillet over medium heat, melt the oil. Add the chicken sausage, garlic and onion to the skillet and saute for 10 minutes. Add zucchini, squash, bell peppers, mushrooms, Italian seasoning, red pepper flakes, sea salt and pepper to the pan and saute for an additional 10-15 minutes or until vegetables are crisp tenders.
Chicken Breakfast Hash
- 2 tablespoons olive oil or avocado oil
- 1 yellow pepper, chopped
- 1/2 large white onion, diced
- 1 pound ground chicken
- 4 cups loosely packed roughly chopped kale
- 1/2 tablespoon garlic powder
- 1 teaspoon paprika
- 1/2 teaspoon salt and pepper
Warm oil in a skillet over medium heat. Add in diced pepper and onion. Stir frequently to avoid burning on one side. Once the veggies are only beginning to soften, add in ground chicken. Break apart chicken and brown. As chicken is browning, add in spices. When the chicken and veggies are just about fully cooked, add in the kale and stir in. Once the kale has wilted, remove from heat. Serve with hot sauce or cashew queso.
Makes 3 servings.
Protein Rich Pancakes: serves 4-6
Make ahead and freeze, store in Stasher Bags. While this isn’t exactly an egg-free breakfast option, as you use egg-whites, its not your typical paleo-esque pancake. Easy to toast on demand as a reheat, spread with 1TB nut butter or throw a chicken sausage in the center like a kolache or savory breakfast pastry.
- 2 cups rolled oats, gluten-free
- 12 large egg whites (carton is fine = 12 oz)
- 2 cups low fat cottage cheese
- 2 tsp cinnamon
- sprinkle of sea salt
Heat a skillet to medium high heat and spray with nonstick cooking spray. Add all ingredients to a food processor or blender and blend until mixed thoroughly. Scoop 1/4 cup of the batter onto the skillet to form a pancake. Cook until small bubbles begin to appear then using a spatula flip and cook another 2-3 minutes.Remove promptly from the skillet and place on a cooling rack while you repeat the process for remaining bater. Store in the refrigerator up to a week or freeze up to a month.
Cinnamon Roll No’Oatmeal –
Inspired By The Wholesome Yum
- 1/4 cup hemp seeds
- 1 tbsp flax seed meal
- 1 tbsp Further Food Collagen Peptides
- 1/2 tbsp Chia seeds
- 1 tbsp maple syrup or local honey (to taste)
- 1 pinch Sea salt (to taste)
- 1/2 cup Coconut milk (from a can; 1/2 liquid and 1/2 thick cream; or try with nutpods!)
- 3/4 tsp Cinnamon
- 1/2 tsp Vanilla extract
Stovetop instructions:Stir all ingredients, except coconut cream or nutpods, together in a small saucepan. (This includes the optional sweetener and salt if using.) Add cream/liquid and whisk until smooth. Simmer for a few minutes, until thickened. Stir in cinnamon and 1/2 tsp vanilla extract. Sprinkle with extra cinnamon and crushed pecans or walnuts.
Pesto Chickpea Scramble
Ingredients:
- ½ cup rolled oats
- ½ cup unsweetened almond milk (or any plant-based milk)
- ½ cup plain Greek yogurt (or non-dairy yogurt like Pillars)
- 1 ripe banana, mashed
- 1 tbsp chia seeds
- 1 tsp vanilla extract
- 1 tsp maple syrup (optional)
- A pinch of salt
- Toppings: Sliced banana, nuts, seeds, or nut butter
- In a jar or bowl, combine oats, almond milk, Greek yogurt, mashed banana, chia seeds, vanilla extract, maple syrup, and a pinch of salt.
- Stir well to combine, ensuring the oats are fully submerged in the liquid.
- Cover and refrigerate overnight (or at least for 4 hours) to allow the oats to soak up the liquid and soften.
- In the morning, stir the oats, and add your preferred toppings, such as extra sliced banana, nuts, seeds, or a drizzle of nut butter.
Breakfast Sausage with Avocado Toast
Ingredients:
- 2 slices whole-grain bread (or gluten-free if preferred)
- 1 ripe avocado
- 1 tsp lemon juice
- Salt and pepper, to taste
- 2 organic breakfast sausages (I use Aidells, Trader Joes, or True Story)
- Optional toppings: Red pepper flakes, fresh herbs (e.g., cilantro or parsley)
- Toast the whole-grain bread slices.
- While the bread is toasting, heat the breakfast sausages in a skillet, following package instructions to brown.
- Mash the avocado in a bowl, then stir in the lemon juice, salt, and pepper.
- Once the toast is ready, spread the mashed avocado generously on each slice.
- Place the cooked sausages on the side or on top of the avocado toast.
- Add optional toppings like red pepper flakes for some heat or fresh herbs for extra flavor.
Peanut Butter Banana Smoothie Bowl
Ingredients:
- 1 frozen banana
- ½ cup unsweetened almond milk (or any plant-based milk)
- 2 tbsp peanut butter (or any nut butter)
- 1 tbsp chia seeds or flaxseeds
- 1 scoop protein powder. I use this one.
- sprinkle with unsweetened coconut flakes
Instructions:
- In a blender, combine the frozen banana, almond milk, peanut butter, chia seeds, and protein powder (if using).
- Blend until smooth and thick. You can add more almond milk if it’s too thick to blend.
- Pour the smoothie into a bowl, and top with unsweetened coconut flakes
- Serve immediately.
Greek Yogurt with Fresh Fruit, Nuts, and Seeds
Ingredients:
- 1 cup plain Greek yogurt (or non-dairy yogurt)
- 1 small apple or pear, sliced
- 1 handful raw mixed nuts (almonds, walnuts, or cashews)
- 1 tbsp chia seeds or flaxseeds
- A drizzle of drippy almond butter
- Cinnamon or pumpkin spice (optional)
Instructions:
- Spoon the Greek yogurt into a bowl.
- Top with sliced fresh fruit (such as apple, pear, or berries), nuts, and seeds.
- If desired, drizzle with an almond butter for sweetness.
- Sprinkle cinnamon or nutmeg on top for an extra flavor kick
Interested in learning more on creating a balanced breakfast routine? Or just looking for some more egg-free breakfasts recipes? Scheduled a discovery call today!
Tofu Skillet Scramble
Ingredients:
- ½ block firm organic non-GMO tofu, crumbled
- 1 tbsp olive oil or coconut oil
- ½ onion, diced
- 1 bell pepper, diced
- 1 cup spinach or kale
- ½ tsp turmeric
- ½ tsp garlic powder
- Salt and pepper, to taste
- Optional: Nutritional yeast, avocado, or salsa
Instructions:
- Heat the olive oil in a skillet over medium heat.
- Add the diced onion and bell pepper, and sauté for 3-5 minutes until softened.
- Add the crumbled tofu and cook for another 5 minutes, stirring occasionally.
- Sprinkle in the turmeric, garlic powder, salt, and pepper, and mix to evenly coat the tofu.
- Add the spinach or kale and cook until wilted, about 2 minutes.
- Serve the scramble with optional toppings like nutritional yeast, avocado, or salsa for extra flavor.
Pesto Chickpea Scramble
Chickpeas are a great plant-based protein source, and the pesto adds healthy fats and flavor. The spinach provides fiber, vitamins, and minerals, while the nutritional yeast adds a cheesy, umami flavor with added B vitamins. This scramble is filling and full of flavor.
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 tbsp olive oil
- 1 tbsp pesto (store-bought or homemade)
- ½ onion, diced
- 1 cup spinach or arugula
- 1 tbsp nutritional yeast
- Salt and pepper, to taste
- 1 fresh sliced tomato
Instructions:
- Heat olive oil in a skillet over medium heat. Add diced onion and sauté until softened, about 3 minutes.
- Add the chickpeas to the skillet and cook, mashing them slightly with a spatula to create a scrambled texture.
- Stir in the pesto, spinach (or arugula), nutritional yeast (if using), salt, and pepper. Cook until the spinach is wilted and the chickpeas are heated through.
- Serve with optional toppings like fresh tomato slices or avocado.
Finally, just remember that breakfast doesn’t need to be overly complicated, never doubt the power of simplicity. Did you notice many of these egg-free breakfast can be prepared ahead of time? Meal-prep isn’t limited to lunch and dinner, in fact, I recommend including breakfast meal-prep to all of my patients. From egg muffins to chia seed pudding to the protein rich pancakes I mentioned above, breakfast can easily be made ahead of time.
dallas dietitian nutritionist
best nutritionist dallas
nutritionist near me
nutrition coach dallas
pcos nutritionist dallas
dietitian plano
dallas dietitian nutritionist reviews
what a nutritionist eats in a day
what does a nutritionist eat in a day
do i need a dietician or a nutritionist
dallas dietitian
dallas nutritionist weight loss
nutritionist or dietitian for weight loss near me
dietitian dallas tx
