Harper West
There are many ways to add protein to breakfast without using eggs. For example, a smoothie with peanut butter, milk, and a scoop of protein powder. Greek yoghurt is also a great source of protein and can be added to a smoothie or enjoyed on its own with fruit and granola. Tofu scramble is another egg-free breakfast option, which can be made with milk and seasonings. For those who enjoy savoury breakfasts, breakfast burritos can be made with tofu, black beans, avocado, and a high-protein tortilla.
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What You'll Learn
Tofu scramble with veggies
Tofu scramble is a great egg-free alternative that is high in protein and can be made in just 10 to 15 minutes. It's also a versatile dish that can be customised with various vegetables, spices, and vegan meat and cheese alternatives. Here's a step-by-step guide to making tofu scramble with veggies:
Ingredients:
- Firm or medium tofu (one 16-ounce block)
- Turmeric (1/2 teaspoon)
- Kala namak/black salt (optional, 1/4 teaspoon)
- Nutritional yeast (optional, 1/4 teaspoon)
- Spinach
- Vegan butter or margarine
- Bell pepper
- Onion
- Garlic
- Other vegetables of your choice (e.g. mushrooms, kale, broccoli, carrots, tomatoes, corn, peas)
- Fresh herbs (e.g. parsley, chives, spring onion)
- Vegan cheese
- Nuts and seeds for garnish (optional)
- Salt and pepper to taste
Instructions:
- Dice the onion, bell pepper, and mince the garlic.
- Heat oil in a large skillet or frying pan over medium heat.
- Add the diced onion, bell pepper, and garlic to the pan and cook for 3-4 minutes until softened, stirring occasionally.
- Crumble the tofu by hand or using a potato masher/fork, and add it to the pan. You can also add polenta at this stage if you want a wetter consistency. Stir well and cook for 3 to 5 minutes.
- Add the spinach and vegan butter/margarine, stirring until the spinach wilts and the butter melts.
- Add in your choice of spices, including turmeric, nutritional yeast (if using), and salt and pepper. Stir well and cook for another 3 minutes.
- Remove the pan from the heat and let it stand for a few minutes before serving.
You can serve tofu scramble with toast, or get creative and use it as a filling for breakfast burritos or tacos. It's a tasty and nutritious way to start your day, and by changing up the vegetables and seasonings, you can make each meal unique!
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Greek yoghurt bowls with fruit and nuts
Greek yoghurt is a great source of protein and can be paired with fresh fruit and nuts to make a balanced breakfast bowl. This breakfast option is not only nutritious but also quick and easy to prepare.
To make a Greek yoghurt bowl, start by scooping some Greek yoghurt into a bowl. You can use either plain or flavoured yoghurt, depending on your preference. Some popular flavours include vanilla, strawberry, and cherry. If you're making this for guests, you can set out a yogurt bar with a large bowl of yoghurt and various toppings for them to choose from.
Next, top the yoghurt with your choice of fresh fruits, nuts, and other mix-ins. Popular fruit options include berries, bananas, kiwis, pomegranate seeds, and tropical fruits like pineapple and mango. For the nuts, you can use chopped nuts such as pecans, macadamia nuts, pistachios, or any of your favourites.
You can also add other ingredients to your Greek yoghurt bowl for extra flavour, crunch, and nutritional benefits. Here are some additional topping ideas:
- Granola
- Honey or maple syrup
- Coconut flakes
- Chia seeds
- Peanut butter or other nut butter
- Cinnamon
- Cacao powder or nibs
- Dried fruits
Feel free to get creative and experiment with different combinations of toppings to find your favourite Greek yoghurt bowl creation. Enjoy!
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High-protein pancakes with protein powder
High-protein pancakes are a great way to start your day, especially if you're looking for a quick, easy, and filling breakfast option. This recipe uses protein powder and a few other simple ingredients to create a delicious and nutritious meal.
To make high-protein pancakes, you'll need a few basic ingredients, including protein powder, a banana, and some form of liquid such as milk or water. You can use any flavour of protein powder you prefer, but vanilla is a popular choice and can add a nice flavour to your pancakes. You can also add other ingredients like cinnamon, blueberries, or chocolate chips to enhance the taste.
Here's a step-by-step guide to making your high-protein pancakes:
- Start by choosing your protein powder. As mentioned, vanilla is a popular choice, but you can also experiment with other flavours like chocolate or strawberry.
- Mash a banana and mix it with the protein powder. The banana acts as a natural sweetener and binding agent.
- Slowly add your liquid of choice (milk, almond milk, or water) to create a smooth and drippy batter. The consistency should be thick but pourable.
- Grease a pan with butter or oil and heat it over medium to low heat.
- Pour the batter onto the pan, forming circles or your desired pancake shape.
- Cook the pancakes until they are golden brown or easily flip-able. Avoid high heat, as it can burn the outside before the middle is cooked.
- Flip the pancakes and cook for a few more seconds.
- Serve immediately with your choice of toppings, such as peanut butter, maple syrup, or fresh fruit.
These pancakes are a great way to add protein to your breakfast without using eggs. They are versatile, allowing you to experiment with different ingredients and flavours to find your perfect protein-packed breakfast.
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Chicken congee
- Chicken thighs
- Bok Choy
- Carrots
- Jalapenos
- Tianjin peppers
- Pork meatballs
- Tofu
- Mushrooms
Ingredients:
- Chicken
- Scallions
- Ginger
- Jasmine rice or any long-grain white rice
- Salt
- Chicken powder
- Water
- Scallion greens (for garnish)
Preparation:
- Cook the chicken with scallions and ginger, and your preferred spices in a pot.
- Add rice and water according to the desired consistency.
- Season with salt and chicken powder to taste.
- If you prefer a runnier congee, mix in additional water and adjust the seasoning.
- Garnish with scallion greens.
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Breakfast burritos with tofu, beans and avocado
Breakfast burritos are a great way to add protein to your breakfast without using eggs. Here is a recipe for breakfast burritos with tofu, beans, and avocado that you can make in around 30 minutes.
Ingredients:
- Extra-firm tofu
- Nutritional yeast
- Chili powder
- Garlic powder
- Turmeric
- Kale or spinach
- Onion
- Burrito-size tortillas
- Salsa
- Avocado
- Black beans
- Rice
- Salt
- Cumin
- Chili powder
- Optional: Cilantro, hot sauce, lime juice, vegan cheese
Steps:
- Preheat your oven to 400°F (204°C) and line a baking sheet with parchment paper.
- Wrap the tofu in a clean towel and place something heavy on top, like a cast-iron skillet, to press out the excess moisture.
- Crumble the tofu into fine pieces with a fork.
- Add the spices to the tofu and mix well. You can also add kala namak (black salt) to the tofu for an eggy flavor.
- Chop and prepare your vegetables.
- Roast your vegetables in the oven.
- If you are using rice, cook it according to the package instructions.
- Warm the beans over medium-low heat and season with salt, cumin, and chili powder.
- If you are using vegan cheese, shred it and set it aside.
- Roll out a large tortilla and add generous portions of the roasted vegetables, tofu, avocado, cilantro, salsa, rice, and beans.
- If desired, sprinkle on some vegan cheese and squeeze on some lime juice.
- Roll up the burrito and place it seam-side down.
- Repeat until all the fillings are used up.
Enjoy your protein-rich breakfast burritos! You can also store the leftovers in the refrigerator for up to 4 days or freeze them for up to a month.
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Frequently asked questions
There are several high-protein breakfast options that do not include eggs, such as tofu scramble, breakfast burritos with tofu, beans, and veggies, Greek yogurt bowls with nuts and fruits, peanut butter on whole wheat toast, protein shakes, and smoothies.
You can make a delicious and nutritious breakfast burrito by filling a tortilla with tofu, beans, veggies, and your choice of seasonings. This combination provides a good amount of protein and a balanced meal to start your day.
There are various toppings you can add to your breakfast toast to boost its protein content. Try avocado, sunflower seed butter, nut butter, or peanut butter. You can also top your toast with Greek yogurt and pair it with fruits and granola for a delicious and protein-rich breakfast.
Yes, there are several quick and easy high-protein breakfast options besides eggs. Some ideas include Greek yogurt with berries and granola, peanut butter or almond butter on whole wheat English muffins, breakfast sandwiches with sausage and cheese on English muffins, or a smoothie with Greek yogurt, spinach, milk, and banana.
