The Top High-Protein Breakfast Option That Doesn’t Involve Eggs

The Top High-Protein Breakfast Option That Doesn’t Involve Eggs

Written by

Lena Caldwell

in

Key Takeaways

  • Eating protein with breakfast can help keep you full and satisfied all morning.
  • Our Tofu Scramble with Spinach is a high-protein egg alternative with 28 g of protein.
  • It’s high in fiber for steady blood sugar and low in saturated fat for heart health.

Eggs are a classic breakfast choice, packed with protein and nutrients. But let’s be real—there are other delicious ways to kick off your day with protein that don’t involve cracking an egg! Enter the high-protein, easy-to-make Tofu Scramble with Spinach. This scramble packs a whopping 28 grams of protein per serving!

Made with crumbled firm tofu, nutritional yeast, and fresh spinach, this dish is not just high in protein; it’s also loaded with other essential nutrients that many of us often miss out on—like fiber, calcium, and potassium.

The texture of tofu is pleasantly egg-like, soaking up all those savory flavors from seasonings. You won’t even miss the eggs!

Why We Love This Tofu Scramble Breakfast

High in Protein

Let’s chat about protein—it’s basically your body’s best friend! Protein helps keep you full, supports muscle health, and boosts your immune system. This tofu scramble, with its 28 grams of protein per serving, actually serves up more than four large eggs! The protein primarily comes from extra-firm tofu, which offers 9 grams of protein per 3 ounces. Unlike many plant-based proteins, tofu is a complete protein, meaning it contains all nine essential amino acids. Talk about a powerhouse!

And don’t forget the 2 tablespoons of nutritional yeast added to the recipe, which brings an extra 5 grams of protein to the table! If you’ve never tried it, nutritional yeast has this cheesy flavor that will make your taste buds dance. Plus, it’s rich in B vitamins, including fortified vitamin B12—a must-have for those on a plant-based diet.

Filled with Fiber

Fiber is another vital player in this breakfast dish. It’s essential for digestion, supports gut health, and helps keep blood sugar levels in check. The combination of spinach and shallots in this scramble provides about 6 grams of fiber, but you can totally up your fiber game by throwing in more veggies like bell peppers or broccoli.

Heart-Healthy

While eggs can contribute to a heart-healthy diet, tofu takes it to the next level! Research suggests that just one serving of tofu per week correlates with an 18% lower chance of developing heart disease. Tofu is not only low in saturated fat but also cholesterol-free, and it has heart-loving isoflavones. Plus, this dish is packed with potassium, which can help lower blood pressure. Win-win!

Health Benefits of a High-Protein Breakfast

  • Supports Muscle Health: Essential for muscle repair, which is super important as we age or if we’re super active.
  • Promotes Satiety: A protein-rich breakfast keeps those hunger pangs at bay—perfect for balanced eating throughout the day.
  • Balances Blood Sugar: Combining protein with fiber helps stabilize blood sugar levels after your overnight fast, ensuring you have steady energy without those mid-morning crashes.

Other High-Protein Breakfast Ideas

If you’re looking to mix things up with more high-protein breakfast options, here are some delicious recipes to try, all with at least 15 grams of protein per serving:

So, what are you waiting for? Embrace the delicious and nutritious world of high-protein breakfasts with this amazing tofu scramble! It’s a game-changer for your morning routine.

More posts