Description
This protein-packed breakfast guide offers quick, flexible, and egg-free options like Greek yogurt bowls, tofu scrambles, and smoothies. Perfect for busy mornings, meal prep, or anyone avoiding eggs.
Ingredients
- Greek yogurt (plain, whole or low-fat)
- Cottage cheese
- Protein powder (whey, casein, or plant-based)
- Tofu (silken or firm)
- Nut butters (peanut, almond, or cashew)
- Whole grains (oats, quinoa, barley, high-protein granola)
- Beans and chickpeas
- Optional toppings: berries, nuts, seeds, maple syrup, spices
Instructions
- Greek Yogurt Power Bowl: Place 1 cup Greek yogurt in a bowl. Mix protein powder with 2–3 tbsp of water or milk. Let sit 1 minute. Stir into yogurt with berries, nuts, syrup, and granola.
- High Protein Overnight Oats: Mix 1/2 cup rolled oats with 3/4 cup milk, 1/2 cup Greek yogurt, 1 scoop protein powder, cinnamon, and chia seeds. Refrigerate overnight.
- Cottage Cheese Toast: Toast whole-grain bread. Spread 1/2 cup cottage cheese. Top with fruit or savory items like avocado. Drizzle honey or sprinkle seasoning.
- Tofu Breakfast Bowl: Crumble and sauté 8 oz firm tofu with olive oil, garlic powder, onion powder, smoked paprika. Add spinach and cherry tomatoes. Season and serve with quinoa.
- Protein Smoothie: Mix protein powder with 2–3 tbsp milk. Let sit 1 minute. Blend with fruits, optional oats or nut butter.
Notes
Pre-mix protein powder with liquid and let it sit for 60 seconds for best texture and digestion. Adjust toppings and flavors to suit sweet or savory preferences.
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Category: Breakfast
- Method: No-Cook or Stovetop
- Cuisine: Healthy
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 6g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 5g
- Protein: 25g
- Cholesterol: 15mg
Keywords: high protein, breakfast, no eggs, yogurt, tofu, smoothie