What proteins can replace eggs for breakfast?

A Enjoy your breakfast It is essential because it guarantees the necessary energy that the body needs during the rest of the day. And the egg They appear as a source of protein. But how can you replace the egg in the morning without losing its nutrients?

“Eggs are an excellent choice due to their high-quality protein content and essential nutrients such as the hillLike this lutein they are important for cognitive function and eye health,” say dal American Association of Retired Persons (AARP), an American organization focused on the needs of those over 50.

The reason for the importance of breakfast is simple: during the night the body spends about eight hours without receiving any type of food and this reduces glucose levels in the blood and depletes the energy reserves stored in the liver.

So when you wake up in the morning, your body needs a boost of energy. Breakfast provides this necessary energy and restarts your metabolism.

What proteins can replace eggs for breakfast?

Supplementing carbohydrates with protein at breakfast is a smart strategy for gaining energy.

In addition to contributing to maintain a sense of satietythey help stabilize blood glucose levels, says the specialized portal Health line.

There are many options when it comes to making breakfast and adding protein that only require a handful of ingredients and a lot little preparation time.

Below are some options that health sites propose to replace egg protein at breakfast:

Plums

Plums are sweet, so when we use them in baking instead of eggs, we reduce the amount of sweetener in the recipe.

“The advantage of using dried plums to sweeten is that their glycemic index is low and does not generate blood sugar spikes as happens with other sweeteners”, they claim from Conasi, the site specializing in healthy eating.

Of course we must keep in mind that if we add the puree Replacing the egg with plums can change the flavor and color of the recipe.

To replace an egg use a quarter cup of plum puree. When using fruit purees instead of eggs, the result is a heavier dough, which is why it is advisable to use half a teaspoon of yeast for each egg we replace.

Chia seeds

Chia seeds have a rich in fibre, protein, calcium, manganese and phosphorus. They are the plant foods with the highest content of Omega-3 fatty acids, more than the egg.

To use them as an egg substitute, grind a tablespoon of seeds in a coffee grinder, mix them with 3 tablespoons of warm water and let steep for 15 minutes. A gelatinous paste will form.

Chia seed flour also exists, although whole seeds keep longer.

chickpea flour

Chickpea flour is a high source of proteins, thiamine, vitamin B6, folic acid, iron, magnesium, phosphorus, potassium, zinc, copper and manganese.

Even in fibre, which eggs don’t have. Chickpea flour can replace the egg both in baked recipes and in those in which egg is the main ingredient, such as omelettes.

To replace the egg, add a quarter cup of chickpea flour to the dry ingredients and another quarter cup of water to the wet ingredients.

In the case of an omelette or French toast with chickpea flour, look for options like vegan omelette with peppers and omelette with chickpea flour.

Options for a protein and egg-free breakfast

These are some of the options for a protein injection that provides energy for the rest of the day. To take note of some advice that the portal FitOn offers:

Oats rich in proteins. Add a tablespoon of collagen peptides, a tablespoon of almond cream and chia seeds.

Not only will the extra protein and healthy fats help keep you full until lunch, but adding a few superfoods to your breakfast is always a good idea.

High protein banana bread. This recipe has taken the internet by storm during the coronavirus quarantine: it’s delicious, easy to make, and requires few ingredients.

To make banana bread healthy and filling for breakfast, you can boost the protein by adding a tablespoon of collagen peptides.

Tofu scramble. For those who miss morning eggs, tofu can become the ideal option. Mix some with a pinch of turmeric, nutritional yeast, salt and pepper and they become vegan scrambled “eggs”.

Oatmeal with apples and almonds. Oatmeal is healthy and delicious.