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I’m a huge advocate of eating real food instead of low nutrient, processed foods. Real food gives the body the nutrients it needs to function. But sometimes, foods that are normally healthy and full of important nutrients need to be avoided for some reason.
Eggs are one of those foods that many avoid on special diets like an autoimmune protocol or food allergy elimination diet. That was me for a time, so I thought I’d share these egg-free breakfast ideas for times when eggs just aren’t an option.
Can’t Have Eggs?
For many people, organic, pastured eggs are part of a healthy diet. Eggs are a great source of inexpensive protein and contain a variety of nutrients, including:
- fat-soluble vitamins A, D, E, and K
- B vitamins
- minerals such as selenium, zinc, iron, and copper
On the other hand, eggs have the potential to negatively affect health too. Some people are allergic to eggs and can’t tolerate them. Those dealing with chronic illness might need to remove eggs from their diet (like I did) so their bodies can function and heal properly.
Reasons to avoid eggs include:
- Increased inflammation – This 2015 review states eggs can both increase and decrease inflammation (depending on other factors). Many people with autoimmune disorders and other chronic illnesses have eliminated eggs from their diet to lower their bodies’ inflammatory response.
- Allergic reactions – According to this 2015 article, egg allergies are found in 1.8 to 2 percent of children five years of age and younger. Eggs can cause skin irritation, sinus congestion, and digestive system and breathing problems.
- Preference – Some people just don’t like to eat eggs for breakfast (or want some more variety).
Eggs are generally healthy but some people can’t tolerate them or don’t want to eat them. In this case, it’s helpful to find some breakfast recipes without eggs.
Simple Egg-Free Breakfast Ideas & Recipes
A good way to find breakfast ideas without eggs is to get rid of the idea that breakfast needs to be a sweet treat or scrambled eggs. When I’m on a strict autoimmune diet, I tend to eat dinner foods for breakfast. Sometimes it’s leftovers from dinner the night before and other times I choose stir-frys and soups.
The following recipes do not contain eggs, so you won’t have to worry about finding a substitute. These recipes are healthy, delicious, and help include a variety of foods in your breakfast.
Egg-Free Breakfast Stir Frys
Stir fry recipes are my go-to meal in a pinch. I love how easily they come together in one pan.
- Chicken Apple Stir Fry – Apple and fennel create a sweet and savory flavor for a protein-rich meal to kickstart your day.
- Summer Squash Sausage Stir Fry – This is one of my favorite egg-free breakfast recipes. It’s best in the summer when summer squash is fresh and affordable.
- Grain-Free Pizza Stir Fry – Who knew pizza for breakfast could be so healthy?! Get your veggies in early with this recipe that really does taste like a pizza pie.
- Grain-Free Taco Scramble – You won’t even miss the eggs in this southwestern-inspired scramble. This flavorful meal is filling, nutritious, and even tastes good cold.
Eating leftover stir fry for breakfast is a great way to have a nutritious breakfast without much prep (just reheat an eat!).
Egg-Free Breakfast Meats
Eggs are a great source of protein, so if you’re avoiding them it may be more difficult to get enough protein at breakfast. But meat is also an amazing source of protein and works really well for breakfast. These recipes will help fill the protein gap when you aren’t eating eggs for breakfast.
- Breakfast Burger – These ‘burgers’ (as my kids call them) are designed to pack in the protein first thing in the morning. With added collagen and maca, these are fantastic for anyone following an autoimmune diet.
- Homemade Breakfast Sausage – Incorporating herbs and spices in this recipe adds flavor and nutrients to a traditional breakfast food. Pair these with sauteed veggies for a nutrient dense breakfast.
- Sausage Stuffed Apples – Put this sweet and savory recipe together ahead of time for a quick and healthy morning meal.
I always have the ingredients on hand to make these recipes. My kids and husband love having these meats to beef up their morning meals.
Egg-Free Breakfast On-the-Go
As a mom, I know that even the best-laid plans sometimes go out the window. These recipes are perfect for busy mornings since they’re quick and easy to make. If you can make them ahead, they save even more time.
- Coconut Granola – This easy-to-make granola is versatile and so much healthier than store-bought cereals.
- Chocolate Coconut Energy Bars – These energy bars are grain-free and don’t contain the preservatives found in store-bought energy bars.
- Chia Seed Energy Bars – Chia seeds and Medjool dates are a great combination in these delicious and healthy bars.
- Wellness Energy Bars – These bars are quick and easy to make and can be customized in a variety of ways to add whatever flavors you are craving.
- Chia Seed Pudding – With calcium, omega-3, and antioxidants, chia seeds are a powerhouse food. These pudding recipes are great to have on hand and ready to go (and are delicious too!).
With six kids, sometimes it feels like we are always on the go. But I’ve found that the best way to maintain our healthy eating lifestyle is to preempt the busyness and have some of these recipes on hand.
Egg-Free Breakfast Smoothies
Smoothies are fantastic when you are looking to increase your fruit and vegetable intake. You can add spinach leaves and other produce to your smoothies without even tasting them. Try one of these smoothie recipes to see what I mean.
- Whey-Free Protein Smoothie Recipes – This is a base recipe with a variety of suggestions for making healthy smoothies at home without the added sugars and preservatives that come with many protein powders.
- Dairy-Free Creamy Berry Smoothie – Blueberries provide antioxidants while the bananas and cashew butter make this smoothie a creamy treat.
- Cucumber Melon Mint Smoothie – This is the perfect summertime smoothie. Watermelon, cantaloupe, and cucumber will keep you feeling hydrated all day long.
- Strawberry Cheesecake Smoothie – This low-sugar smoothie incorporates cottage cheese for a protein-rich, creamy drink that will taste like dessert.
- Healthy Shamrock Shake – Adding spinach to smoothies is my favorite way to sneak extra nutrients in my day. This quick and easy shake is a treat you can feel good about.
- Cucumber Lime Veggie Green Smoothie – I rely on this smoothie when I’m needing an energy boost. With spinach, cucumber, and avocado, it’s sure to make you feel healthy as you begin your day.
- Pumpkin Pie Spice Smoothie – If you love the taste of pumpkin, this recipe is for you! Use the recipe as a starting point and play with the ingredients to make it sweeter or spicier to fit your liking.
I’ve found that smoothies keep me full throughout the day. If I have somewhere to be, I can bring my smoothie along instead of scarfing something down while running out of the house. Smoothies are a much more enjoyable (and healthy) way to have breakfast on the go.
This may shock our American dietary sentiments, but many places in the world don’t start the day with bacon and eggs! Soup, stir-fry, and other foods that seem like lunch or dinner to us make perfectly great breakfasts.
Egg Substitutes for Baking
Eggs are added to breads and doughs to increase moisture and bind ingredients. Chia seeds, applesauce, mashed bananas, and other common ingredients make great egg substitutes.
Going egg-free doesn’t mean you have to say goodbye to delicious baked goods and traditional breakfast foods! Use these tips for healthy egg substitutes to make the following recipes without egg-free:
Recipes Calling for One to Three Eggs
Typically, recipes that call for one to three eggs will work with an egg substitute. The following recipes fall into this category and put a healthy twist on traditional breakfast foods.
- Almond Flour Pancakes – This simple grain-free recipe is easy to dress up with seasonal spices, fruit or nuts for a filling start to the day.
- Glazed Chocolate Donut Holes – These are one of my favorite ways to enjoy a sweet treat (that’s healthy too!). Made with almond flour and coconut milk, I’m satisfied that this recipe checks off all of my healthy-eating boxes.
- Chocolate Coconut Squares – These easy-to-make bars are perfect for a healthy breakfast on the go.
- Pumpkin Pie Coffee Cake – Great for a Sunday brunch, this recipe is full of fall flavors like ginger, clove, and nutmeg. Make an extra loaf and freeze it for a quick breakfast treat on busy mornings.
- Carrot Cake Loaf – A slice of healthy carrot cake bread with a hot cup of coffee sounds like the best way to start the day to me.
If you are new to baking with egg substitutes, these recipes would be a great place to start when making the switch.
Healthy Egg-Free Breakfast Is Possible!
Most people immediately think of eggs when they think of breakfast, but it’s possible to have a really delicious and nutrient-dense breakfast without them. Making the mindset shift away from baked goods and eggs will open you up to many new breakfast food experiences.
I know removing eggs for a short time forced me to be more creative. I ended up finding some new ways to eat healthy food for breakfast and added more egg-free breakfast ideas to my master meal planning list!
What is your favorite egg-free breakfast recipe?