No matter how delicious, versatile, and nutritious eggs are, sooner or later you want to take a break. Moreover, daily consumption in large quantities, if only for ecological reasons, is not unconditionally recommended.
Instead, you should take care of something else every day: a protein breakfast. And it is quite possible to do it without eggs. Moreover, eggs are not necessarily the most effective way to increase protein intake. One egg contains about 7 grams of protein. And this is less than many people think. How best to cover your morning protein needs and why you should not mindlessly reach for products labeled “High Protein”, explains nutritionist Luisa Werner
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Why a protein breakfast is a good idea
“Many people start their day with a breakfast that is low in protein but high in carbohydrates,” the expert notes. Often these are simple carbohydrates: muesli, white bread, or a croissant from a bakery. The problem is that they quickly raise blood sugar levels, but do not saturate for long. As a result, there is a typical energy slump in the morning.
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“It's best to choose a balanced combination of protein and fiber,” advises Werner. Both components provide a long-lasting feeling of satiety, stable glucose levels and even energy throughout the morning. “Studies also show that a protein breakfast is more effective at reducing levels of the appetite hormone ghrelin than a carbohydrate meal.” For muscle protein synthesis, it is also important to evenly distribute protein intake throughout the day, so starting in the morning is important.
How much protein do you need?
“The optimal amount is 25-30 grams of protein per meal,” the doctor explains. For comparison: one egg contains only about 7 grams of protein. To reach the recommended amount, you would have to eat about four eggs. It is unlikely that you want to do this every day.
8 protein breakfast ideas without eggs
All of the options below provide between 26 and 35 grams of protein per serving — excluding eggs and protein powder.
#1 Greek yogurt with berries
For those who can tolerate dairy, Werner recommends cottage cheese or Greek yogurt (reduced fat if desired), which contain about 10–12 grams of protein per 100 grams. Combined with blueberries and raspberries, this breakfast provides additional antioxidants and fiber. “The nut mix also adds zinc and vitamin E, which are important for skin health.”
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#2 Grain bread with cheese and smoked salmon
Another option is cottage cheese or smoked salmon with avocado on seeded bread. “This combination provides high-quality protein with a complete amino acid profile, healthy fats and, thanks to the salmon, valuable omega-3 fatty acids.”
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#3 Soy yogurt or silken tofu
For those who prefer a plant-based diet, soy yogurt or silken tofu with cocoa nibs, hemp seeds, and chia seeds, as well as hazelnut or almond pastes, are suitable. Werner herself likes to combine these alternatives with sugar-free chia jam: just defrost the berries, mix with chia seeds, and let them infuse in the refrigerator.
#4 Scrambled tofu
Among the savory options is scrambled tofu with tomatoes, spinach, and chickpeas. “Soy has the best amino acid profile among plant sources of protein,” the expert notes. Other plant proteins are best combined. For example, legumes with cereals to get a full set of essential amino acids.
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#5 Low-fat cottage cheese pancakes
How about eggless pancakes? Mix 250 grams of low-fat cottage cheese (about 30 grams of protein) with 40 grams of ground oatmeal, half a banana (as a natural binder) and a little milk. Fry in a pan and you're done.
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#6 Overnight oats with skyr
A perfect option for the morning is overnight oats with skyr. 250 grams of skyr contains about 27 grams of protein, plus 50 grams of oatmeal (about 6 grams of protein), a tablespoon of flax seeds and fresh berries. If necessary, add a little plant-based milk for infusion and you have a balanced protein breakfast.
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#7 Cottage cheese and apple bowl
For even more protein, mix 300 grams of low-fat cottage cheese (about 36 grams of protein) with an apple and 20 grams of walnuts. That's almost 35 grams of protein per serving.
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#8 Lentils with spinach and cheese
A savory protein snack is perfect for a weekend brunch: 200 grams of cooked lentils (about 18 grams of protein) combined with 150 grams of cottage cheese or 100 grams of plant-based tofu. Fresh spinach and tomatoes add fiber and micronutrients, while a spoonful of tahini or a drizzle of good-quality olive oil provides healthy fats and keeps you full for longer.
Is it worth buying ready-made high-protein products?
Of course, you can supplement your breakfast with protein powder or special protein products. Especially when you're short on time. However, according to Werner, protein bars, puddings, or “High-Protein” bread from the supermarket aren't always the best choice.
“Many of these products do not contain much more protein than their regular counterparts,” she explains. Classic cottage cheese sometimes has as much or even more protein than its heavily advertised alternatives. In addition, the composition often contains added sugar and unnecessary additives. Therefore, it is worth carefully reading the nutritional value (both per serving and per 100 grams) and the list of ingredients.
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The general rule is: the less processed the product, the better. “High Protein” doesn't automatically mean “healthy.” The overall composition is crucial here. “Sometimes such products are perfectly acceptable, but in the long run the focus should be on nutritious and as natural ingredients as possible.”
It is also important to remember: excess protein is also possible.
The body usually signals this with digestive problems. For example, a pungent odor or flatulence, which indicates an overload of the intestines and metabolism. It is especially problematic if excess protein is accompanied by a lack of other nutrients. “Often, excessive protein consumption is combined with a lack of fiber. And it is critically important for intestinal health, cholesterol levels and the cardiovascular system,” the expert concludes.
Based on material from: Vogue.de