A dietitian shares 13 breakfast ideas rich in protein that are not eggs

Eggs provide 6 grams (g) of protein each and are a staple food in many households. However, many other breakfast foods offer, if not more, more, proteins as eggs.

Jump at the main dishes to remember.

1. Greek yogurt with berries and seeds

Protein: 20 g

A container of 7 ounces of simple and non -fat Greek yogurt contains approximately 150 calories and 20 grams of protein.

Boost the nutritional value even more by adding some of your favorite fillings. The berries contribute to fiber and antioxidants, while nuts or seeds (such as chia, ground linen or hemp) provide healthy fats, fibers and additional proteins for a well-balanced breakfast.

2. Cottage cheese with garnishes

Protein: 15 g

Cottage cheese has an excellent breakfast base, offering around 80 calories and 15 grams per half-cut. It is also versatile, depending on whether you prefer fruity or savory flavors.

For example, you can make a bowl of cottage cheese by adding berries, peaches, pineapple or mandarin oranges with nuts and seeds, or you can go with slices cucumbers, peppers and cherry tomatoes with a pinch of salt and pepper. Be that as it may, these additions increase the contents of vitamin, minerals and antioxidants in your meal.

3. Tofu blurring

Protein: 9 g

A fifth of an extra-formal tofu block provides at least 9 grams of protein and 75 calories.

This versatile vegetable protein is a good substitute for scrambled eggs. Its soft flavor allows it to take the flavors of the herbs, spices and sauces that you add to the frying pan, as well as chopped vegetables such as broccoli, spinach, mushrooms, tomatoes, garlic and onions.

To give your scrambled tofu a “Eggy” flavor, try to use a pinch of kala namak or black salt, which has a sulfuric smell. Add turmeric and nutritional yeast to give it a yellow color.

4. Protein smoothie

Protein: 20-30 g

You can meet your daily protein needs with whole foods, but sometimes protein powder is a practical way to make sure you start your day off. A protein smoothie can pack 20 to 30 grams of protein, depending on your ingredients.

Start with a spoon of your favorite protein powder and add a cup of soy milk or pea for more protein. Adding nuts or seeds can increase proteins, fibers, healthy fats, vitamins and minerals. Mix the dated dates or a spoonful of maple syrup for a little natural sweetness.

5. Night oat with nut butter

Protein: 12–15 g

While oats offer approximately 5 grams of protein per half-cut, and the addition of 1 to 2 spoons of almond or peanut butter can bring the total closer to 12 to 15 grams for the meal.

To prepare them, mix rolled oat with liquid in an oat ratio / liquid 2: 1 and let them sit in the refrigerator during the night. To optimize protein content, use milk or soy milk instead of water. Add the pieces of dark chocolate, bananas in slices or raspberries for more flavor.

6. Almond butter on whole grain toast

Protein: 11.5 g

It does not become much easier than coated nut butter on a piece of toasted bread with high fiber content in the morning to make sure. A portion of 2 inches of almond butter provides 7 grams of protein, and a slice of whole wheat bread offers 4.5 grams.

Add a pinch of sea salt or a pinch of ground cinnamon for the flavor.

7. Hash of lens breakfast

Protein: 18 g

The lenses offer an excellent high protein base for a breakfast salted plate. A cup of cooked lenses contains 18 grams of protein and 230 calories, plus 16 grams of fibers to help you keep full all morning.

To mince breakfast using lenses, blow up cooked lenses with diced potatoes, peppers, onions, mushrooms and your favorite spices or herbs. Complete it with fresh salsa or guacamole to taste and take advantage of it with whole grain toast or a muffin.

8. Breakfast bowl at Quinoa

Protein: 5 g

Quinoa is one of the highest whole grains and works well in salty and softer dishes. A half-cup of cooked quinoa contains 110 calories, 5 grams of protein and 2.5 grams of fiber. Quinoa also contributes to certain essential micronutrients, such as magnesium and iron.

To have a breakfast based on quinoa, garnish your quinoa cooked with fresh berries, a pinch of cinnamon, fresh blueberries, raspberries or strawberries, a touch of non-dairy milk and a drizzle of honey or maple syrup for more softness.

For a tasty breakfast, the quinoa cooked with sautéed green vegetables, onions, garlic, fresh avocado slices and hemp seeds.

9. Pankes rich in protein

Protein: 15-25 g

Depending on the ingredients you use (and the number of pancakes you eat), a pancake breakfast can easily pack 15-25 grams of protein.

Although conventional pancakes are made using a basic flour, sugar and cooking ingredient mixture, you can increase their protein content by adding protein powder or cottage cheese to the dough.

Garnish your battery with your usual favorites, whether it is a blueberry compote, a peanut butter foam, maple syrup and butter, or cooked nuts and apple slices with cinnamon and a spoonful of Greek vanilla yogurt.

10. Tempeh and toast to the lawyer

Protein: 17 g

Tempeh is a fermented soybean product with about 17 grams per half-cup. While many people like the templeh collapse in pepper-based chili or strip coupes for a stir-fry, it also makes a satisfactory breakfast option.

Superimpose a few slices of terracotta on toast with whole grain coated with mature lawyer. For more flavor, press fresh lemon juice or sprinkle tahini, salt and pepper on top.

11. Chickpea flour omelet

Protein: 6 g

Chickpea flour omelettes are an excellent option for those looking for gluten -free egg alternatives. Chickpea flour, or Besan, is made from dried and finely ground chickpeas (Garbanzo beans). It is naturally rich in protein, providing about 6 grams of protein in a single 1/4-tasse portion and 3 grams of fiber.

To make an omelet of chickpea flour, mix the flour with water and spices such as turmeric, garlic powder and black salt. Add the chopped vegetables and prepare as you would for a traditional egg omelet.

12. Edamame and Veggie Breakfast Sappry

Protein: 18 g

Edamame is young soybeans, generally found in the frost section of the grocery store. They provide around 18 grams of protein and 8 grams of fiber per cup, making it an exempt and egg-free breakfast option.

A stir -fry is just as good for breakfast as to any other time of the day. Mix your edamame in a quick pan with colored vegetables such as peppers, spinach and mushrooms. For a daring flavor, add garlic, ginger and a touch of soy sauce with a low sodium or tamari content. Serve on brown rice or quinoa or with a toast side to the whole grain lawyer.

13. Chia Pudding

Protein: 13 g

An ounce of chia seeds (about 3 tablespoons) provides approximately 5 grams of protein and 10 grams of fiber.

To make pudding with chia, mix 3 tablespoons of chia seeds with 1 cup of soy milk (contributing 8 grams of protein) and 1 tablespoon of maple syrup for softness. Refrigerate for at least 5 to 6 hours or during the night, allowing the seeds time to absorb the liquid and form a pudding texture. You can add fillings such as fresh fruit, granola, nuts and seeds if you wish.

Main to remember

• Ingredients such as tempeh, tofu, Greek yogurt, lenses and nuts can easily help you reach your protein goals in the morning.
• Mix and match these foods to keep your breakfasts interesting, balanced and energizing.