Egg-Free Higher Protein Breakfast Ideas

Want to know how to get enough protein for breakfast without eggs?  We’re sharing a few of our fave higher protein egg-free breakfast recipes so you can get your protein fix in a flash. One of the things that Rebelle clients transform over the 10 weeks they work with our coaches is how much protein they are getting. Most ‘normal’ people are eating protein in sufficient amounts but if you want to lose weight and keep your metabolism on overdrive then the chances are you need to up your intake to more than you’re used to.  

Why does protein rock?

The power of protein is pretty amazing if you’re a woman trying to lose weight.

Protein keeps you fuller for longer, wards off cravings and helps balance the hormones that cause fat storage. It helps regulate your blood sugar and gives your body the essential building blocks for a healthy amount of lean muscle that’s going to keep you looking toned and your metabolism revved.  It’s rarely stored as fat on the body and it burns a heck of a lot of calories just digesting protein.  

How much protein do you need?  

It depends on your goals, body type and lifestyle.  We’re not talking bodybuilder amounts of protein and an endless concoction of potions (although I think a good protein powder to supplement can help), start out by eating it at every meal and snack and up your intake.

If you do a DNA profile test like the one we do with our private clients then you can actually find out the exact amount of protein your body’s going to need to get the best results, (the geek in me loves this and I’ve seen clients drop inches from their waistlines only by switching some of their calories to protein, not by dropping total calories, cool huh?) but for most people just adding a quality serving to all meals and snacks will help speed up fat loss.  Aim to have about 20g minimum per meal, including snacks.  

What does 20g of protein look like?

20g of protein is roughly:

  • 4 eggs
  • 80g of salmon
  • 80g of chicken breast
  • ⅔ cup cottage cheese
  • 75g prawns
  • 200g greek yoghurt
  • 150g white fish
  • 100g of lean beef
  • 140g of quorn
  • 310g chickpeas (these are more starchy carbs than protein, same thing for beans)
  • 160g tofu
  • 235g of lentils (these are also more starchy carbs than protein but a good source of protein for vegetarians).

For more ideas on what 20g of protein looks like check out this post by Well + Good that has some actual recipe ideas for 20g of protein both veggie and non-veggie.

Egg-Free High Protein Breakfast Ideas

I love a good egg breakfast, maybe it’s because it reminds me fondly of the full English fry-up and gives me warm and fuzzy memories of home, but many of my clients either don’t like or can’t tolerate eggs so here’s my favourite eggless breakfasts that you can whip up in a flash for a fat-loss friendly meal.

‘Strawberries & Cream’ Chocolate Porridge

  • 40g Oat Bran
  • 10g Cacao Powder
  • 200ml Almond Milk (or water if you prefer)
  • 40g Strawberries (frozen)
  • ½ tsp Stevia
  • 100g low fat Greek Yoghurt

Heat the oat bran, almond milk and cacao until the oat bran is cooked. At the same time, chop the frozen berries in half and throw into a cooking pan with the stevia. Heat on a low heat until the berries turn sticky and create a coulis.  Set aside until your oat bran is ready.

Top the cooked oat bran with the berries and the greek yoghurt for an extra protein boost.

Nutritional Facts: Serving size, 1.

Amount per serving: Calories, 275. Total Fat, 17g (25% Daily Value*); Saturated Fat, 8g (39%); Monounsaturated Fat, 1g; Polyunsaturated Fat, 1g; Trans Fat, 0g. Cholesterol, 0mg (0%); Sodium, 66mg (3%). Potassium, 92mg (3%). Total Carbohydrate, 47g (16%). Dietary Fiber, 9g (37%). Sugars, 18g. Protein, 19g (38%). Vitamin A, 0%. Vitamin C, 59%. Calcium, 54%. Iron, 4%.

*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.

Turkey Breakfast Wrap with Tomato Salsa

For the salsa (makes 4 portions)

  • ½ red onion, chopped
  • 1 chopped garlic clove
  • 250g cherry tomatoes (halved)
  • 1 tsp balsamic vinegar
  • Stevia, salt and pepper to taste

For the wrap

  • 100g natural turkey deli meat OR cooked chicken breast, sliced
  • Lettuce or collard leaves

To make: Heat the oil and fry the onion until translucent, then add the tomatoes and garlic, simmer until the mixture is gooey, add the stevia, salt and pepper to taste. Remove from the heat when done and stir in the balsamic vinegar.

Chop the deli meat and pile into fresh lettuce wraps with a dollop of salsa for a low carb breakfast, or add into a wholemeal roll or pitta for a higher carb start to the day (you can use gluten free if needed here too.)

Nutritional Facts: Servings, 4.

Amount per serving: Calories, 41. Total Fat, 1g (1% Daily Value*); Saturated Fat, 0g (0%); Monounsaturated Fat, 0g; Polyunsaturated Fat, 0g; Trans Fat, 0g. Cholesterol, 13mg (4%); Sodium, 287mg (12%). Potassium, 192mg (5%). Total Carbohydrate, 3g (1%). Dietary Fiber, 1g (3%). Sugars, 2g. Protein, 7g (17%). Vitamin A, 7%. Vitamin C, 9%. Calcium, 0%. Iron, 3%.

*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.

‘Hazelnut Espresso’ Portobello Stuffed Mushroom With Steak

  • 4 oz sirloin steak or lean beef mince
  • 1 large Portobello mushroom
  • ½  tbsp olive oil
  • 2 tbsp espresso powder or coffee
  • 1 cup spinach
  • 1 tbsp  chopped hazelnuts

Preheat oven to 180C. Rub the coffee over the steak and leave aside or mix into the lean mince.  Brush the mushroom with olive oil and bake on a lined tray in the oven for about 15 minutes. At the same time, heat the oil in a pan and cook the steak or mince until done as you like it, I love mine rare, then add the spinach and continue to cook until just wilted.  Add salt and pepper to taste.

Remove the mushroom from the oven and stuff the beef inside, top with crumbled hazelnuts.

Nutritional Facts: Serving size, 1.

Amount per serving: Calories, 400. Total Fat, 22g (35% Daily Value*); Saturated Fat, 4g (18%); Monounsaturated Fat, 16g; Polyunsaturated Fat, 2g; Trans Fat, 0g. Cholesterol, 56mg (19%); Sodium, 101mg (4%). Potassium, 1198mg (34%). Total Carbohydrate, 8g (3%). Dietary Fiber, 4g (16%). Sugars, 3g. Protein, 42g 83%). Vitamin A, 56%. Vitamin C, 16%. Calcium, 10%. Iron, 24%.

*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.

The Corio Method is a unique, fearlessly fun and effective fitness method and training system that creates a stronger, fitter, leaner and more agile, beautifully balanced physique.  Apply now for a complimentary Corio Kickstart Session with our coaches, available globally (value $250) and take the first step towards a new you.