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high protein breakfast no eggs

High Protein Breakfast No Eggs

Discover delicious and nutritious high protein breakfast no eggs ideas to fuel your day. Perfect for vegans, allergy-friendly diets, and weight loss goals.
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Prep Time 10 minutes
Cook Time 5 minutes
Resting Time 8 minutes
Total Time 25 minutes
Servings: 1 person
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 cup cooked lentils
  • 2 tablespoons peanut butter
  • 1 slice whole-grain bread
  • 1 cup almond milk
  • 1 cup spinach
  • 1 cup frozen berries
  • 2 tablespoons chia seeds
  • 1 block firm tofu
  • 1 teaspoon turmeric
  • 2 cloves garlic
  • as desired various vegetables (e.g., bell peppers, onion)
  • 1 cup salsa
  • 1 cup guacamole
  • as desired cheese or nutritional yeast (optional)

Equipment

  • Blender
  • Pan
  • Mixing bowls
  • Containers for overnight oats
  • Measuring cups and spoons

Method
 

  1. Blend almond milk, spinach, frozen berries, chia seeds, and a scoop of plant-based protein powder for a smoothie.
  2. Crumble firm tofu into a pan with turmeric, garlic, and veggies, and scramble until heated through.
  3. Mix chia seeds with coconut milk and let it sit overnight for chia pudding.
  4. Combine cooked black beans with salsa, guacamole, and cheese or nutritional yeast for a breakfast bowl.
  5. Prepare overnight oats with rolled oats, nut butter, and your choice of toppings before refrigerating overnight.

Nutrition

Calories: 450kcalCarbohydrates: 50gProtein: 30gFat: 15gSaturated Fat: 3gSodium: 400mgPotassium: 800mgFiber: 15gSugar: 10gVitamin A: 500IUVitamin C: 30mgCalcium: 120mgIron: 6mg

Notes

Feel free to customize the smoothie and overnight oats with different fruits and nut butters. You can swap any grains or legumes based on your preference or what you have on hand. For more flavor, consider adding spices or herbs to your tofu scramble. If making overnight oats or chia pudding, prep them the night before for a quick breakfast option. Store any leftover breakfast bowls in the fridge and consume within 3-4 days.
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