We’ve put together 15 high-protein breakfast meals that are delicious and promise to keep you satiated, all without an egg in sight. Nutty Waffles. Pumped Up Avocado Toast. Cinna-Berry Parfait. Banana Nut Oatmeal. Protein Pancakes. Tofu Scramble and Toast. Protein Cereal and Berries. Ricotta Toast.
To replace one large egg , combine 1 tablespoon of ground flax seeds with 3 tablespoons of water. Let the mixture sit for 20 minutes before adding your “flegg” to dough. It’ll bind ingredients together, like an egg , but it won’t act as a leavening agent.
Fortunately, there are plenty of egg alternatives. Applesauce . Applesauce is a purée made from cooked apples. Mashed Banana . Mashed banana is another popular replacement for eggs. Ground Flaxseeds or Chia Seeds. Commercial Egg Replacer. Silken Tofu . Vinegar and Baking Soda . Yogurt or Buttermilk. Arrowroot Powder.
But if you can’t eat (or don’t like) eggs , don’t worry. You can still enjoy high- protein breakfasts thanks to these sources of protein : chia seeds, tofu, yoghurt and cheese, nuts, seeds, whole grains and plant protein powder.
Boiled egg alternative : To mimic the protein and texture of hard-boiled eggs in salads and sandwiches, dice extra-firm tofu (2 ounces tofu for each boiled egg you’re replacing) and use as you would chopped hard-boiled eggs . Ready-to-eat baked tofu and white beans are other great options.
The 10 best vegan egg alternatives for eggless baking and cooking Apple sauce. Using apple sauce is a fat-free way to replace eggs in baked goods. Aquafaba. Black salt (kala namak) Egg substitute powders. Flaxseed (aka linseed) Ripe bananas. Silken tofu & firm tofu. Tapioca starch.
Replace one egg with 1/4 cup of applesauce in sweet desserts. If you want a lighter texture, add an extra 1/2 teaspoonful of baking powder, as fruit purées tend to make the final product denser than the original recipe.
Most types of peanut butter are considered vegan and made using ingredients like peanuts , oil, and salt.
Use three Tablespoons of mayo to replace each egg that’s called for. Since egg is one of the ingredients in mayonnaise , this will actually get some of the intended egg back into your recipe. This substitute will add extra oil, so expect your baked goods to come out a bit more dense than usual.
To make a flax egg , mix one tablespoon ground flaxseed meal with three tablespoons of water. Mix together, and let sit in your fridge for 15 minutes to set up and thicken.
Vegetable oil Oil is used in place of eggs for recipes where the egg is included as a Leavening Agent to make the baked goods rise. To make the replacement, mix 1-1/2 tablespoons vegetable oil mixed with 1-1/2 tablespoons water and 1 teaspoon baking powder per egg .
Other vegan egg substitutes include: 1/4 cup silken tofu blended until completely smooth, 1/4 cup mashed banana, and 1/4 soy or coconut yogurt. These options are great for binding, but I really like flax and chia for all of the good fats they lend to the egg replacement as well.
Oats are a good source of quality protein at 11–17% of dry weight, which is higher than most other grains ( 22 ). The major protein in oats — at 80% of the total content — is avenalin, which isn’t found in any other grain but is similar to legume proteins .
Eggs = Less Calories So, eggs have an advantage over oatmeal if you are planning to cut on your calorie intake and shed those extra kilos. Eggs have a nutrient called Choline that helps to reduce belly fat.