Five Healthy Breakfast Without Eggs


A cup of coffee and a vase of flowers on a table

Breakfast is often touted as the most important meal of the day, but if you’re avoiding eggs, you may not have many healthy options to choose from when trying to find something to eat in the morning. Fortunately, you can make plenty of other food choices instead of traditional breakfast foods that will keep you full and provide you with energy throughout the day. Here are five healthy breakfast options without eggs that you should try the next time you’re looking for something to eat in the morning.

Smoothies

A piece of cake on a plate

Smoothies are a delicious and easy way to get more fruit and vegetables into your diet. Smoothies can be made with fresh or frozen fruit and are often packed with other healthy ingredients, such as oats, skim milk, peanut butter, or yogurt. If you’re in a rush in the morning, you can whip up a smoothie to go! Try making your breakfast smoothie using nonfat Greek yogurt instead of dairy cream to lose weight safely but quickly.

Oatmeal

A plate of food on a table

Whether you choose old-fashioned oats or steel-cut, both have a low glycemic index and are a good source of fiber. They can help keep blood sugar levels steady, prevent excessive cholesterol absorption and reduce risks of heart disease. Add brown sugar, honey, or maple syrup for flavor—and avoid high-calorie creamers like milk and butter. Try it with chopped nuts, raisins, or dried fruit; cinnamon; walnuts or almonds; peanut butter; dark chocolate chips (for extra calories). Eat on its own as a quick meal replacement (sans toppings) or cook it in bulk to eat throughout your week. 

Pancakes

Start your day off right with a high-protein, low-carb pancake. Use almond flour and coconut flour to substitute for white flour. Use egg whites instead of eggs and skip adding sugar to cut down on calories. Top your pancake stack with fresh berries, pomegranate seeds, or sliced bananas, and be sure to add real maple syrup (no Aunt Jemima). The next time you’re craving pancakes, make these: Fudgy Chocolate Chip Pancakes.

Toast

Aside from being extremely high in nutrients, fruit is also rich in soluble fiber. Soluble fiber helps stabilize blood sugar and regulate your appetite, making it easier to hold off on cravings for sweets and other unhealthy foods. Try adding a few slices of grapefruit or berries to your breakfast menu for a natural dose of sweetness. Fruits are also an excellent way to ensure you’re getting enough water throughout the day—not just at breakfast! And they’re portable, so you can quickly grab a couple while you head out for a morning run.

Fruit

For many people, eggs are an essential part of a healthy breakfast. It’s true that egg-based breakfasts are nutrient-dense and provide ample energy to get you through your morning, but for those who want to avoid eggs for any reason, fruit is another excellent option. Fruit is packed with antioxidants and nutrients that promote health and fight disease – things like vitamin C, vitamin A, fiber, and potassium. Research suggests that eating at least two servings of fruit every day can lower your risk of heart disease by lowering blood pressure and reducing cholesterol levels.

Final Lines

The egg has long been an integral part of breakfast time. In fact, for a long time, eggs were thought to be good for you as a healthy protein source. However, in recent years, their reputation has fallen due to new studies that reveal their potential to increase one’s risk of heart disease and stroke, which is why you wanted these eggless breakfast recipes.

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