You know breakfast is a non-negotiable, particularly if your mornings include heaving sandbags or tires rather than merely running to the train like that guy next to you sweating through his shirt on the 8:18. But the same boring smoothie or eggs on a plate can make even a champ like you want to stumble back to bed. Try these high-powered eggless breakfast ideas to mix up your morning meal.
Eggless Breakfast Idea #1: Tofu
Still relegating this ingredient to stir-fry suppers? Don’t. It’s rich in protein, like eggs, but also provides fiber to boost satiety and keep your gut in check. “You can make a tofu scramble in no time and season it with your favorite spices,” says Kelly Jones MS, RD, CSSD, LDN. Add your pesto or hot sauce and have toast on the side for fiber.
Eggless Breakfast Idea #2: Quinoa
Complex grains are high in fiber and good carbs to keep you alert and provide stamina. Have a quinoa breakfast bowl before your training session for immediate, sustainable energy (think: no carb crash) to fuel your performance. Quinoa reigns among grains for yet another reason: It’s high in protein.
“Make a savory breakfast by mixing in pre-roasted veggies and top with a dairy or cashew cheese,” says Jones.
Eggless Breakfast Idea #3: Oatmeal
Another carb-dense option, oats make for a satisfying breakfast with 5 grams of protein and fiber in a serving. You already dig into it hot or in overnight oats, but up your game by adding chia seeds and blueberries. You’ll get more fiber and antioxidants, Jones says. Dairy or soy milk add yet more protein (tastier than water, too).
Eggless Breakfast Idea #4: Smoked Salmon
This swimmer has all the nutrients you need to power your day. “It’s rich in protein, healthy fats, and other vitamins and minerals, similar to eggs,” says Jones.
You’ll want to keep it on deck all the time, and you can, when you stock your cabinet with canned salmon or salmon pouches. Pair it with avocado and add to whole-grain toast or crackers, or munch it in a wrap.
Eggless Breakfast Idea #5: Cacao Powder
A sprinkle of cacao in your oatmeal or smoothie delivers more than pleasing sweetness. It has polyphenols, naturally occurring antioxidants that reduce inflammation and improve cholesterol levels. Another boon: If you like your sweets, indulging in a healthy way in the morning may make you less inclined to go bananas later in the day. Thumbs up!