If you know me, you know I’m an advocate for a high-protein diet (not that high, just at least 1g per lb of ideal body weight). And you also know that a protein-rich breakfast is the only way to start your day (carbs are a bad idea at breakfast for most).
This tends to be easy to achieve at breakfast thanks to one of the most loved breakfast foods – eggs. Unfortunately, in the last few weeks, eggs have moved into the same food category as caviar and truffles: expensive and hard to come by. We’re in an egg shortage due to an outbreak of bird flu which has resulted in 44 million fewer laying hens.
The recent price gouging of eggs has nothing to do with the bird flu. You can thank inflation for your $8 carton. The price of fuel and feed is what’s to blame for the caviar price of chicken eggs.
I’m a big fan of eggs, they’re a great source of protein, choline, retinol (vitamin A), B12, B2, B5, iron, phosphorous, and selenium. At the same time, eggs can have a dark side (no, not cholesterol, that’s been disproven). Because they’re such a commonly-consumed food, many people can develop a food sensitivity to them. Eggs are one of the foods removed during an elimination or anti-inflammatory diet, so now would be a great time to focus on a bit of gut healing by substituting other protein sources for eggs.
How to Get Adequate Protein at Breakfast Without Eggs
Let’s start with what NOT to use.
Don’t go out and purchase some of the “vegan egg substitutes” they are loaded with preservatives, artificial food ingredients, damaging vegetable oils, and are an ultra-processed food.
Protein-Rich Breakfast food options:
- Uncured turkey bacon (NOT Butterball brand or similar. Take a look at the label, you want uncured and at least 5-6g of protein per serving)
- Lean turkey or chicken sausage
- Unsweetened Greek yogurt
- Siggi’s plain Skyr (Icelandic yogurt)
- Protein Powder
- Chicken, Beef, Fish, and other meats (more on this below).
Let’s put this into a real-life context with 5 easy recipes. Some of the links to my top picks for healthy products are affiliate links. I do get a small kickback when you use them, so I appreciate your support. They are all from brands I personally use and trust.
1. Morning Protein Power Bowl
You can make this recipe with Greek yogurt or Skyr – make sure it’s unsweetened and low-fat or fat-free if you’re watching your calories. Here’s a downloadable recipe PDF.
Levels protein is an important ingredient in this meal as it’s clean and grass-fed. Many protein powders contain artificial additives and flavors that make for a bad way to start the day. You can use the code EWJ20 for 20% off your first order.
2. Lean Sausage Muffins
There are so many different ways to cook up these muffins, so you’ll never get bored. These also make for a great meal-prep food, make a dozen on the weekend, and you’ve got a quick and healthy microwave breakfast for mornings when you’re on the go. Get the Recipe PDF.
3. Proats – aka Protein Overnight Oats
Another easy breakfast for on-the-go mornings. Just mix it up the night before. This recipe is also versatile, with many flavor variations. And again – Levels whey is my top recommendation for clean and healthy whey protein powders that actually taste great. Get the recipe PDF.
4. Chicken Sausage Skillet Hash
A quick and easy one-pan breakfast great for weekends or at-home brunch. Get the recipe PDF.
5. Low-Carb, High-Protein Smoothie
Normally I’m not a fan of smoothies for breakfast as they tend to be high in carbs from fruit. This is something worth avoiding as this spikes your morning blood sugar levels and can disrupt insulin/blood sugar balance for the entire day. This low-carb smoothie is an excellent option with a good balance of protein, carbs, and fats to help keep blood sugar levels in check. Get the recipe PDF.
