Build a Better Breakfast, No Eggs Necessary

Did you ever imagine paying so much for a dozen eggs? What’s next? Will you need a second mortgage just to make a soufflé? Will your favorite café demand your firstborn child in exchange for an omelet?

If the price of your preferred protein has you scrambling for breakfast ideas, you’re in luck. As dietitians at the University of Miami Health System, Sabrina Padrón, MS, RDN, LDN, CSO, and Tela Verrelli, MS, RDN, LDN, can boost a breakfast without breaking an egg or the bank. In their role as patient counselors and educators, they know that the most important meal of the day can be nutritious and delicious, with or without eggs.

Power up with protein.

Why not start your day with dessert? Adding fruits, nuts, and granola to Greek yogurt makes a delicious parfait, and a half cup of yogurt packs 10 to 12 grams of protein. “Yogurt is a great way to add probiotics to your diet and support your gut health,” Padrón says.

Cottage cheese can be savory when paired with diced cherry tomatoes or sweet when paired with chopped fruit and nuts. Half a cup of low-fat cottage cheese provides 14 grams of protein. It’s a filling, nutritious egg substitute.

In a hurry?

Spread two tablespoons of peanut, almond, or cashew butter on a slice of sourdough or whole wheat toast or add it to your oatmeal. It’s a quick, easy way to get 7 grams of protein.

Who doesn’t love a smoothie?

Toss one scoop (20 to 30 grams of protein) of protein powder into a blender with milk or a milk alternative, throw in fruit, spinach or kale, rolled oats, ground flax or chia seeds, and/or nut or seed butter. The possibilities are endless. Liven up your morning “milk shake” with a dash of cinnamon or cocoa powder.

Overnight oatmeal is the busy person’s best friend.

Combine rolled oats with Greek yogurt, protein powder, and milk or milk alternatives such as soy, oat, or almond milk. Pump up the protein with nuts or seeds. Add ground flax or chia seeds and berries to bulk up fiber and nutrients.

Eggs Benedict might not make your brunch menu, but pancakes should. Padrón and Verrelli say that many other foods can substitute for eggs when whipping up a batch of the best breakfast food ever. To replace one egg, add one of the following ingredients to a high-protein pancake mix:

• 1 tablespoon ground flaxseed plus 3 tablespoons warm water. Let the mixture sit for five minutes before stirring into the pancake mix.
• 1 tablespoon chia seeds plus 3 tablespoons warm water. Let the mixture sit for 10 minutes before adding to your mix.
• ¼ cup unsweetened applesauce
• ¼ cup mashed ripe banana

Even if you’ve always been a sunny side up or over-easy eater, you can now enjoy a brave new world of breakfast menus. As an added bonus, “Switching up your breakfast options provides variety and adds more nutrients to your diet,” Verrelli says.

The truth behind protein powders

What could be quicker than stirring protein powder into a glass of milk? It’s a sleepyhead’s dream come true. Before you buy, Verrelli says it’s important to consider the quality of the supplement.

She and Padrón suggest guidelines consumers can follow when shopping for protein powder:

• Third-party testing. “Supplements are not tightly regulated by the FDA, so it’s important to choose brands that have been third-party tested. This means that an independent organization such as the National Sanitation Foundation (NSF), Informed Choice, or United States Pharmacopeia (USP), verified that the product contains what it claims to and is free from harmful contaminants,” Padrón says.
• Choose the proper protein source. Not all powders are created equal. “Whey and casein, both derived from dairy, are high-quality complete proteins, which means they contain the nine essential amino acids your body needs. Whey is fast-digesting, making it ideal for post-workout recovery. Casein is digested slowly, providing a steady release of amino acids over time.

For those with dietary restrictions, plant-based proteins like pea, rice, or hemp offer great dairy-free alternatives. Hemp stands out as a complete plant-based protein, supplying all essential amino acids. Collagen is helpful for skin and joints, but not ideal for muscle building since it’s not a complete protein,” Verrelli says.

• Avoid unnecessary additives. “Many protein powders contain artificial sweeteners, flavors, or thickeners that can cause digestive issues and don’t offer any health benefits. It’s best to choose an unsweetened powder or one containing simple ingredients and natural sweeteners like stevia or monk fruit,” Padrón says.
• Look at the protein content and macronutrient profile. “Read the nutrition label to ensure that you’re getting an adequate amount of protein per serving, typically 20 to 30 grams,” Verrelli says. Watch for added sugars, fats, or unnecessary fillers, especially if you’re using protein to support weight goals or athletic performance.
• Be cautious with claims. Avoid supplements promising quick fixes like “fat burning” or “hormone boosting.” The terms “fat burning” and “hormone boosting” are often just marketing strategies with little scientific support. Focus on well-formulated products that support your health goals.
• Buy based on your specific needs. Certain life stages or health conditions require more caution. “If you’re pregnant or trying to conceive or have any medical conditions like kidney disease, make sure to always consult your health care provider before taking any supplements,” Padron says. To steer clear of banned substances, athletes should choose products certified for sports performance.

Break free from the breakfast rut.

Think outside the breakfast box, and you’ll find many egg-free options. “You might not consider eating beans or lentils paired with rice or quinoa for breakfast, but combined, these foods provide complete protein and all the essential amino acids your body needs. A half cup of beans or lentils also has 8 to 10 grams of protein,” Verrelli says. “Add avocado slices or fruit if you want additional fiber and nutrition.”

Tofu might not make your favorite foods list, but the dietitians urge you to keep an open mind. Inexpensive and easy to prepare, a half cup of firm tofu delivers 10 grams of protein. Another soy product, tempeh, has 15 grams of protein in a half cup. Both can be scrambled or pan-fried to make a breakfast burrito or hash by adding potatoes, onions, and bell peppers.

Silken tofu has less protein than traditional tofu because it contains more water. A half cup contains 4 to 5 grams. Add it to smoothies or make a pudding/mousse by adding cocoa powder, nut or seed butter, a mashed banana, and protein powder. Chill overnight and enjoy a sweet, protein-packed breakfast the next morning.

Are egg whites all that healthy?

“With so many egg white products on the market, consumers may wonder if they are healthier than whole eggs. While egg whites are a great source of low-calorie, fat-free protein, they lack essential nutrients found in the yolk, such as vitamin D, vitamin B-12, choline, and healthy fats. Whole eggs provide a more complete nutritional profile and support satiety (the feeling of fullness), brain health, and eye health. Packaged egg whites can be convenient and are often pasteurized for safety, but it’s important to read labels and choose products that don’t contain unnecessary additives,” Padrón says.

The bottom line? Whole eggs deliver the most nutritional bang for your buck.

Make mornings less stressful.

If you take the egg-free route, there are ways to make it convenient. Padrón suggests preparing oatmeal the night before or adding all of the ingredients to a container with oatmeal, yogurt, and the milk of your choice.

When it comes to quick, easy breakfasts, the freezer is your friend. Verrelli recommends “batch prepping” tofu or tempeh breakfast burritos, then freezing for a hearty “grab and go” breakfast. You might also try blending breakfast smoothies ahead of time and freezing them in mini containers. Place them on the counter to thaw while you shower or brew the coffee.

With time, you may start viewing breakfast in a new light.

Written by Nancy Moreland, a regular contributor to the UHealth Collective. She has written for several major health care systems and the CDC. Her writing also appears in the Chicago Tribune and U.S. News & World Report.

Tags: Egg-free breakfast recipes, Egg-free meal planning, Healthy breakfast without eggs, nutrition care in Miami