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Many people think of eggs as being synonymous with breakfast — but some find eggs hard to stomach because of the taste or texture. This can be troubling for those trying to lose weight, since research indicates eggs are a protein-dense food that increases satiety, thus promoting weight loss.
Yet there are plenty of healthy alternatives to eggs when it comes to breakfast. Many other options can give you the right proteins, vitamins, and minerals you need to kick-start your day and still maintain your weight loss goals. In this article, you’ll learn more about alternatives to eggs from registered dietitians. Get ready to redefine breakfast and elevate your morning routine.
Breakfast Foods for Weight Loss That Can Replace Eggs
If you’ve ever wondered what you can replace eggs with for breakfast, you’ve come to the right place. In no particular order, here are six fantastic substitutes to consider adding to your breakfast if you’re trying to lose weight.
1. Oatmeal
“Oatmeal is a great breakfast for weight loss because it’s high in fiber and protein,” says Reda Elmardi, RD, CSCS, founder of ActivBuilt. “It can help you feel full until lunchtime, so it’s a healthy way to start your day. Plus, oatmeal is a nice change of pace from eggs or pancakes, so you won’t get bored.”
A study published in February 2023 in Current Nutrition Reports found that oat starch has a low glycemic index, meaning it won’t spike your blood sugar — which will help you feel fuller longer and reduce cravings.
Try our Protein-Packed Overnight Oats instead of eggs for a healthy morning start.
2. Plant-Based Proteins
Wondering what protein can replace eggs for breakfast? Try plant-based proteins. Says Tricia Best, RD, MPH, “Consider using plant-based alternatives such as tofu, tempeh, chickpea flour, or legume-based egg substitutes. These options are rich in protein and provide a variety of vitamins and minerals.” Research published in Nutrition & Diabetes in November 2018 found that plant-based diets emphasizing whole-food protein sources like tofu, nuts, seeds, legumes, and whole grains are beneficial for weight loss and preventing obesity.
Regarding tofu, Elmardi adds that it is “high in protein and calcium, making it an excellent choice for people looking to increase their muscle mass or lose weight. Tofu takes on the flavors of all sauces and dishes that you put it into, so it can easily become a regular part of your diet.“
Tofu makes a great swap for scrambled eggs in a breakfast burrito, or you can try a Nutty Breakfast Parfait for a satisfying morning meal.
3. Quinoa
According to the Harvard T.H. Chan School of Public Health, quinoa is a complete plant-based protein source, meaning it contains all nine essential amino acids that your body cannot produce alone.
“Quinoa is another grain high in fiber and protein,” says Elmardi. “It’s perfect if you want to lose weight because it’s not as calorie-dense as other breakfast options like eggs or pancakes. Quinoa also provides important minerals like magnesium and potassium, both of which help promote overall plant health and weight loss.”
If you love quinoa, be sure to try our Chocolate Quinoa Breakfast Bowl topped with fresh fruit.
4. Nutrient-Rich Vegetables
“Mix in vegetables like spinach, kale, bell peppers, and mushrooms to egg alternatives for added vitamins and minerals,” suggests Best. “These veggies provide fiber, antioxidants, and essential nutrients that support weight loss.”
A meta-review published in Nutrients in June 2020 concluded that increased vegetable consumption is associated with long-term weight loss. Specifically, nonstarchy vegetables high in fiber and with a lower glycemic load were found to boost weight loss.
Not a huge veggie fan? Hide them in these Healthy Zucchini Bran Muffins!
5. Healthy Fats
According to the National Institutes of Health, substituting eggs for healthy fats like avocados, nuts, and seeds can support your weight loss efforts. “These fats can help you feel full and satisfied while providing essential fatty acids,” says Best.
Hemp hearts, often used as a topping for oatmeal, help make another excellent healthy-fat and protein-rich breakfast. “Hemp hearts are a great source of plant-based protein and fiber,” Elmardi explains. “They’re high in magnesium, zinc, vitamin E, omega-3 fatty acids, and other minerals. They’re a healthy substitute for poultry or egg products when it comes to weight loss because they tend to be low in calories and high in nutrients.”
For more ways to incorporate healthy fats into your breakfast, add some avocado slices to your toast instead of an egg, or chia seeds to a serving of yogurt.
6. Whole Grains
Several studies have revealed that the more whole grains you eat, the lower your risk of weight gain. Some fantastic whole-grain options to swap for eggs at breakfast include whole-grain varieties of bread, pancakes, cereals, and waffles, as well as buckwheat, barley, quinoa, and oatmeal.
Our Green Breakfast Power Bowl using whole grains is a delicious breakfast alternative to eggs.
Finally, if you have specific nutritional goals or dietary concerns, consider consulting a registered dietitian or nutritionist who can help you create a personalized meal plan. They’re best equipped to help you determine what you should eat for breakfast to lose weight without eggs.
