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- Eggs are a nutritious breakfast option, but plenty of other foods can provide protein and key nutrients in the morning.
- Options like Greek yogurt, cottage cheese, and tofu can offer similar protein benefits while adding variety to your routine.
- Many of these alternatives also provide extra nutrients, such as fiber and probiotics.
Eggs are a breakfast staple for many. Two large eggs pack 12.6 grams of protein and also deliver healthy fats, vitamins, and minerals. However, eating eggs every morning can get old fast. Fortunately, many nutritious, satisfying alternatives provide key nutrients, helping you start your day in a healthy and balanced way.
1. Greek Yogurt
Greek yogurt is a perfect substitute for eggs because it’s rich in protein. Greek yogurt contains about twice as much protein as regular yogurt, making it a better choice for those who want a high-protein breakfast.
- Key nutritional benefits: Greek yogurt contains 17 grams of protein per three-quarter cup serving and is also rich in calcium, B12, and selenium. Products made with “live and active cultures” are a good source of gut-friendly probiotics.
- How to enjoy: Enjoy Greek yogurt topped with fresh fruit and seeds, or mix it into smoothies or smoothie bowls.
2. Oatmeal
While oats aren't high in protein on their own, pairing them with high-protein ingredients, like collagen peptides, nut butters, Greek yogurt, and protein powder, can create a breakfast with staying power.
- Key nutritional benefits: Oats provide a type of soluble fiber called beta-glucan, which supports heart health by regulating blood lipid levels and blood sugar. Oats also provide small amounts of essential minerals, like zinc and iron.
- How to enjoy: Oats can be used to make meal prep-friendly recipes, like overnight oats and baked oats.
3. Tofu
Tofu is commonly used as an egg replacement in plant-based dishes like scrambles and omelets. Like eggs, tofu is high in protein and works well with savory ingredients like vegetables and cheese.
- Key nutritional benefits: Tofu is high in protein, packing just under 22 grams per half-cup serving. It’s also low in carbs and a good source of calcium, selenium, zinc, and iron, which are nutrients that tend to be low in many plant-based diets, such as vegan diets.
- How to enjoy: Try tofu scrambles with vegetables, beans, and cheese, or enjoy pan-fried tofu sliced on top of avocado toast.
4. Cottage Cheese
Cottage cheese is high in protein, which can help you feel full for hours after eating. In fact, cottage cheese is often added to egg dishes, like scrambles, to boost their protein content. Cottage cheese works well in both sweet and savory breakfast dishes, making it a versatile ingredient to keep in your fridge.
- Key nutritional benefits: Cottage cheese provides 25 grams of protein per cup and is an excellent source of calcium and phosphorus, which support and protect bone health.
- How to enjoy: Top cottage cheese with fruit, nuts, and a drizzle of honey for a sweet and straightforward breakfast. Or combine cottage cheese with salt and pepper, then pair it with chopped cucumber and tomatoes for a more savory option.
5. Beans and Lentils
Packed with plant-based protein and fiber, beans and lentils are among the healthiest breakfast foods you can eat. They make excellent stand-ins for eggs in dishes like scrambles and hashes, and are a solid breakfast option for those following vegetarian or vegan diets.
- Key nutritional benefits: Beans and lentils are loaded with protein and fiber. A cup of lentils provides 17.9 grams of protein and 15.6 grams of fiber, nutrients that help slow digestion, supporting feelings of fullness and regulating blood sugar. Beans and lentils are also high in folate, magnesium, and zinc.
- How to enjoy: Make a vegetarian hash with chickpeas, sweet potatoes, and spinach, or use mashed black beans or lentils as a high-protein topping for toast.
6. Smoothies
Smoothies are convenient, take just minutes to make, and can be tailored to your taste and dietary preferences. Protein smoothies make an excellent egg substitute and are suitable for almost every diet, including plant-based, low-carb, and keto diets.
- Key nutritional benefits: Smoothies made with high-protein ingredients, like whey protein or Greek yogurt, can pack 35 grams or more of protein per serving.
- How to enjoy: Blend frozen fruit with your choice of milk, a protein powder such as whey or pea protein, and nutrient-dense add-ins like nut butter or seeds.
7. Chia Pudding
Chia pudding provides protein, but it also delivers fiber and other key nutrients eggs lack. You can also prepare it in batches ahead of time, making it an easy, nutritious breakfast to grab on busy mornings.
- Key nutritional benefits: Chia seeds, the main ingredient in chia pudding, are especially high in fiber, providing about 9.75 grams per ounce, and are also rich in minerals such as calcium, iron, magnesium, manganese, and selenium. While they don’t pack as much protein as eggs, chia seeds still deliver a solid amount, providing roughly 4.7 grams per ounce.
- How to enjoy: To make chia pudding, combine ½ cup of unsweetened milk or plant-based milk with two tablespoons of chia seeds and a touch of sweetener, such as monk fruit or maple syrup. Stir or shake well, then refrigerate until the mixture thickens and becomes creamy.
