Egg-Free Breakfasts That Will Fill Your Day (and Save Your Wallet)
You know the story. Eggs are expensive these days , so you probably haven’t been eating as many lately. Eggs are my favorite food and I have cut back on them too. Although it was sad at first, it only took me a few days to completely give up egg breakfasts. Surprisingly, I actually feel grateful for this egg dump. There are many delicious breakfast options that don’t require eggs, and I’ve been neglecting them. Whether you’re reducing your dependence on eggs like me, if you’re allergic, or if you never like the texture of eggs in the first place, here are a few egg-free breakfasts you can turn to.
In putting together this list, I wanted to highlight the reasons why eggs are so popular for breakfast. I narrowed them down to flavor, cooking speed, and protein content and brainstormed options that met those criteria. A good breakfast is a meal that fits into your schedule, tastes good, and contains the necessary nutrients (protein and carbohydrates) to keep you going for several hours. Many of these recipes are also good with eggs—so add an egg if your budget allows.
Loaded Savory Oats
I made the savory oats the day after I decided to let the eggs rest. And then I did it for three days in a row because it felt so good. Not only are oats versatile so you can customize them to whatever flavor you want, but they also cook quickly and whole grains take longer to digest, so you’ll feel fuller longer.
Cook a batch of oats the old fashioned way in a saucepan of water and add a handful of fresh spinach or a bunch of frozen spinach. Once the spinach has wilted and the oats have cooked and absorbed the water, add a pinch of salt. Place the savory oats in a bowl, add a teaspoon of chilli chips and a heaping tablespoon of ricotta. This Spiced Spinach Ricotta recipe is my simplest example, but you can go crazy with the savory oatmeal. Substitute other greens or cheese, add cooked ground beef or turkey, pepperoni, pickles, chopped chili or a spoonful of kimchi. When times are good again, add an egg to this savory mixture.
Muesli
As for oats, my family has been dabbling in chewy granola lately too. Muesli is usually a mixture of oats, dried fruits and nuts, and you can enjoy it in a variety of ways. Simply pour some into a bowl and add cold milk for a bright and chewy mixture, soak it in water or milk overnight for a cold breakfast that’s a little gentler on your teeth, or pour hot water into it for a soothing hot breakfast.
Muesli has the same speed as a box of sugary cereal, but it’s more nutritious with whole grains and fibrous fruit, which always helps you feel fuller longer.
Plate of hummus
Who said you can’t eat beans for breakfast? A half-cup of chickpeas can give you a little more protein than an egg (about seven grams compared to an egg’s six), a dose of fiber, and carbohydrates. I think hummus makes it a little easier to make a delicious breakfast, but don’t let me stop you from making simple chickpeas.
Stir a batch of plain hummus into a bowl with sweet or savory toppings (hummus can be sweet too, y’all) or make toast. Toast a hearty piece of bread and spread it with a dollop of hummus (or crush some creamy cannellini beans). Top with a dollop of pico de gallo, sautéed garlic, maybe some tuna, and finish it all off with some greens.
Pancakes with feta
Cheese may be well known for its fat content, but your supermarket has higher protein cheeses that pair well with both sweet and savory dishes. If you have time for pancakes, make these Honey Feta Pancakes . Use pre-packaged pancake mix (the “just add water” type). Pour the dough into the mold and place a slice of salted cheese on top. Flip it over to fry the cheese on the other side. Refrigerate the pancakes, cheese side up, and you’ll be rewarded with a soft, golden brown, and super tender crispy cheese crust. Add some maple syrup or honey to these gems and set your alarm because you might end up forgetting about your immediate plans for the day.
Dumpling soup
Don’t count soup for breakfast. This is one of my all-time favorite breakfast foods, and I usually crack an egg into the broth under various circumstances, but let’s not get caught up in those pipe dreams. Filled with pork, chicken or beef and wrapped in a thin sheet of dough, these protein servings will give you plenty of energy. Paired with a cup of hot chicken broth, you’ll feel full when you leave the house.
I usually buy a bag of frozen pork gyoza from Trader Joe. Then, when it’s time for breakfast, put a small pot of broth on the stove, add four or five dumplings and any bitter greens you have in the fridge, such as kale, mustard, spinach or chard. Bring to a simmer for eight to 10 minutes to cook the dumplings and serve hot. Frozen dumplings, meat ravioli, or homemade dumplings are great to store in the freezer raw for making this dish.
Steamed buns
Steamed buns filled with meat and vegetables go by many names, such as sala bao or baozi , and like dumplings, they can be frozen for an easy breakfast. Trader Joe’s sells steamed buns in the freezer section and they’re already cooked, so you just need to microwave them in a damp paper towel for a minute to revive them.
You can find them frozen or fresh in Asian grocery stores, and store them well wrapped in the freezer until you’re ready to eat them. While I don’t see them being widely available in every big box supermarket just yet, keep an eye on your freezer.
Jock
Jock, also called rice congee, is a rice porridge that can be easily prepared from leftover rice . This is one of my favorite breakfast soups that I make when I’m feeling down. As you can see in my recipe, I usually top it with an egg (one teardrop), but you can top it with pieces of chicken, beef, pork or shrimp. Either way, it’s the flavors that make the soup shine, so keep some ginger, fried garlic, cilantro, and scallions on hand for this comforting and satisfying dish.
Tofu scramble
If you haven’t made tofu omelet yet, now is the time. The medium to firm tofu perfectly mimics the soft springy texture of the eggs, and the generous amount of dry spices creates a wonderfully savory dish. Serve it with bean toast, bacon and pancakes, or wrap it in a flexible flour tortilla. Read here to learn how to make a stellar tofu omelette and try the recipe.
Finished quinoa
Quinoa is a tiny, round grain that has a lot to offer in terms of nutrition . I treat it like oatmeal – like adding a bunch of other fun things to it. At the beginning of the week, I cook a large batch of quinoa, maybe four servings, and pack it in a container to chill in the refrigerator. Unlike oatmeal, pasta, or rice, quinoa doesn’t become chalky and hard when it cools. (Or at least the pieces are so small that any texture shift is virtually unnoticeable.)
I take a portion out of the container when I’m ready to eat it and add a little of what I have to it. A spoonful of hummus, shredded chicken, fresh herbs or a spoonful of cannellini beans and a little soy sauce or other seasoning. Microwave it for 45 seconds or eat it cold. A delicious, quick and nutritious breakfast ready for your week.
Sandwich for breakfast
Who can deny the speed and ease of making a sandwich? If you keep everything you need on hand, you can whip up a satisfying breakfast sandwich in minutes. Switching your brain to identifying eggless sandwiches as breakfast-worthy is actually the hardest part, but once you make that leap, I think you’ll find breakfast freedom waiting on the other side.
I keep sliced turkey, pickles, mayonnaise and broccoli salad on hand for these occasions, but a nice charcuterie or sandwich with a cheese platter with dried fruit, soft cheese and nuts would be amazing in the morning.
Increased PB&J
The peanut butter and jelly sandwich is a sure-fire choice for young and old. (My 70-year-old stepdad has recently become obsessed with them.) This classic sandwich is delicious, quick to prepare, and a quarter-inch of peanut butter not only keeps people quiet for a good five minutes, but also contains a decent serving of protein.
If white bread and Jif aren’t your thing, upgrade them. Use alternative oils such as sunflower, almond or cashew. Swap the squid bread for sourdough, rye bread or thick slices of buttered buns. Add some much-needed texture by sprinkling the inside with toasted chopped walnuts. Instead of jelly, use a mixture of dried fruits, sliced bananas, apples or honey.