4 High-Protein, Egg-Free & Low Calories Breakfast

What comes to your mind when you think of high protein breakfast? We bet it's eggs! Eggs are the most popular breakfast food. Eggs are among the most nutritious foods on the planet. In fact, a whole egg contains all the nutrients needed to turn a single cell into an entire chicken.

But even when it comes to eggs - or any food for that matter, the good old - all in moderation - should be applied. Apart from being high in protein, egg also contain cholesterol. 

Did You Know?

A single medium-sized egg contains 186 mg of cholesterol, which is 62% of the recommended daily intake (RDI). In contrast, the white is mostly protein and low in cholesterol. Therefore, eating two or more eggs per day, will go over the recommended intake daily and can increase your bad cholesterol (LDL). 

1. PROTEIN RICH OVERNIGHT OATS

Ingredients (Serves: 1)

Directions

  1. Combine oats, milk, yogurt, almond butter, honey, spice, and apple in a 1-cup jar, stirring until very well blended.
  2. Cover and refrigerate 8 hours or overnight.
  3. Once Ready, stir before serving and sprinkle with walnuts.

Nutrition Information:

Per serving: Calories: 380; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 3mg; Sodium: 82mg; Carbohydrate: 52g; Dietary Fiber: 6g; Sugar: 19g; Protein: 18g

2. SMASHED AVOCADO WITH TOMATO, MOZZARELLA & BASIL

Ingredients (Serves: 1)

Directions

  1. Spread avocado on toast.
  2. Top with cheese and tomatoes and sprinkle with chopped basil.

Nutrition Information:

Per serving: Calories: 224; Total Fat: 24g; Saturated Fat: 10g; Monounsaturated Fat: 8g; Cholesterol: 38mg; Sodium: 136mg; Carbohydrate: 26g; Dietary Fiber: 10g; Sugar: 5g; Protein: 23g

high-protein-egg-free-breakfast

3. CHAI SMOOTHIE BOWL

Ingredients (Serves: 1)

high-protein-egg-free-breakfast

Directions

  1. Heat the milk, add a tea bag and steep 1 minute.
  2. Squeeze the bag and refrigerate until cooled.
  3. Discard tea bag and combine tea-milk mixture, yogurt, oats and seeds in a blender. 
  4. Cut the banana into pieces, setting aside a few slices for garnish, and add to yogurt mixture.
  5. Process until smooth and well blended.
  6. Divide mixture into bowls and top with mango, blueberries, and almonds.

Nutrition Information

Per serving: Calories: 263; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 5mg; Sodium: 91mg; Carbohydrate: 38g; Dietary Fiber: 6g; Sugar: 16g; Protein: 17g

4. FLUFFY CHICKPEA OMELETTE 

Ingredients (Serves: 1)

Directions

  1. In a bowl, mix all dry ingredients, then add yogurt water and mix well. Add more water if needed to make a thick pour-able batter. Mix well and let sit for 2 minutes.
  2. In a non-sticking frying pan sautė tomato, onion and eventually add the prepared batter. Move the pan if you need to move the batter around.
  3. Cook for 5 - 7 minutes, the first pancake usually takes longer as the pan heats up.
  4. Flip it over very carefully and cook for another 2 - 3 mins on the other side. Serve hot with more veggies and a sauce of your choice.
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