Eggs are considered to be a breakfast staple in this country, which isn’t particularly helpful for those on an egg-free diet. For those who also maintain a paleo or gluten-free diet, it can be even more difficult to find egg-free paleo breakfast ideas.
Luckily, as dietary needs evolve and specialized diets become more common, there are many healthy — and tasty — paleo eggless breakfast dishes available. Here are some tips for cooking without eggs, some egg-replacement options and egg- and grain-free breakfast ideas you can try at home that will help you maintain an egg-free and paleo lifestyle.
Egg-Free, Grain-Free Breakfast
Egg-free breakfast ideas are straightforward enough, as they simply contain no eggs. It gets trickier when looking for grain-free options depending on your diet, though, because paleo is not the same thing as gluten-free. For example, tofu is gluten-free, but it is not considered a paleo food item because it’s processed. Put another way, everything that is paleo is also gluten-free, but not all gluten-free foods are paleo.
With that out of the way, here are some items commonly used as egg replacements:
- Tofu. The great thing about tofu is you can essentially season it to taste anyway you’d like, and firm tofu works well as a base for a tofu scramble dish. Tofu can also be used in other dishes that traditionally contain eggs, such as quiche.
- VeganEgg. From health foods company Follow Your Heart, VeganEgg is a plant-based powder that creates a substance similar to scrambled eggs when whisked with water and cooked. It can also serve as an egg substitute in baked foods.
- Bananas. We’re not talking sunny-side-up bananas here, but rather an egg replacement for other breakfast foods such as pancakes. Bananas have enough moisture to replace eggs in pancakes, and they also bring along some good sweet flavor.
- Chickpea flour. More commonly known for Middle Eastern dishes such as hummus and falafel, chickpea flour can also be used as a base for scrambled egg-like dishes.
Now that you have a sense of foods that serve as a replacement for eggs, here are eight egg-free breakfast ideas for you to check out.
Mashed Sweet Potato Bacon Bites
Description: These savory breakfast bites are just as delicious as they sound. For an extra dab of sweetness, add a few drops of maple syrup to each bite. Some prefer to hand-mash the sweet potatoes to leave behind a few chunks, while others prefer a smoother texture.
- 2 peeled and cubed sweet potatoes
- 2 tablespoons butter or ghee (clarified butter)
- 1 tablespoon finely chopped rosemary
- 1 teaspoon granulated garlic or garlic powder
- 6 pieces of bacon, sliced in half
- 2 teaspoons maple syrup (optional)
- Preheat oven to 400 degrees Fahrenheit.
- In a large pot, cover cubed sweet potatoes with water and boil over medium-high heat until tender.
- Line the cups of a muffin tin with half strips of bacon, making sure the bottom of each is covered.
- When sweet potatoes are tender, remove from heat and drain.
- Combine sweet potatoes, butter (or ghee), rosemary and garlic in a mixing bowl and mash until you get a consistency you like.
- Scoop the mashed mixture on top of bacon cups in the muffin tin. Bake for 20 minutes, or until bacon is crispy.
- Remove from oven and allow to cool on a paper towel, which will absorb grease from the bacon.
- Add a few dabs of maple syrup if you desire, and enjoy!
Southwest Style Tofu Scramble
Description: Tofu scrambles are a great replacement for scrambled egg dishes, and the best thing is you can spice them up in a wide variety of ways. We love this somewhat spicy Southwest version, but, of course, you can skip the jalapeños if you’d prefer something milder. Remember, tofu is gluten-free, but it’s not considered paleo.
- 1 package firm or silken firm tofu (16 ounces)
- 1 tablespoon olive oil
- 1/2 small white onion, diced
- 3/4 cup red bell pepper, finely chopped
- 1/4 cup jalapeños, thinly sliced (skip if you don’t like spicy)
- 1/4 teaspoon coriander
- 1/2 teaspoon cumin
- 1/4 teaspoon smoked garlic powder (non-smoked also works)
- 1/2 teaspoon salt
- 1 1/4 teaspoon ground turmeric
- 2 tablespoons water
- 2 green onions, chopped
- Warm tortillas (for serving)
- 1 avocado, sliced
- With paper towels, remove as much moisture as you can from the tofu.
- In a medium bowl, mash tofu until it reaches a somewhat crumbly consistency.
- In a large skillet, heat oil over medium heat.
- Add onions, red pepper and jalapeños and cook for 3-4 minutes, until soft (stir occasionally).
- Stir in salt, garlic powder, coriander and cumin and cook for another minute or two.
- Add mashed tofu, turmeric and water and cook until warm, probably a minute or two. Season with extra salt and pepper to taste.
- Serve on top of a warm tortilla and use green onion and a slice of avocado to garnish. Enjoy!
Banana Blueberry Pancakes
Description: Most pancake batter includes eggs, but this version uses bananas to compensate for the moisture. This version uses blueberries as an add-in, but you could easily use other ingredients such as chocolate chips or walnuts. The trickiest bit here is making sure your pan is at the right temperature — a bit of trial-and-error may be necessary.
- 1 1/2 cups rolled oats
- 1/2 tablespoon baking soda
- 1 1/4 cups buttermilk
- 2 tablespoons virgin coconut oil, melted
- 1 tablespoon raw honey or pure maple syrup
- 1 banana, mashed
- 1/2 cup mix-in items, in this case blueberries
- Use food processor to process rolled oats until finely ground and combine with baking soda.
- In a large bowl, mix buttermilk, coconut oil, honey or syrup and banana.
- Add oats and baking soda to the large bowl and mix.
- Add blueberries (or other mix-in items) to the mixture.
- Heat a small amount of oil in a pan over medium or medium-low heat (cast iron pans seem to work best).
- Pour about 1/4 cup of batter into the pan. Cook until the sides set and the top bubbles, then flip.
- Cook until the other side is also browned.
- Add syrup or any other toppings you’d like, and enjoy!
Spicy Potato and Sausage Breakfast Hash
Description: Breakfast hash dishes are often paired with eggs, but they don’t have to be. This spicy and savory option is egg-free and gluten-free, but it doesn’t sacrifice flavor. As always, if you’d prefer a breakfast dish with less heat, simply omit the Serrano pepper.
- 2 tablespoons avocado oil
- 1 finely chopped onion
- 1 minced Serrano pepper
- 1 pound pork sausage, minced
- 4-6 cloves garlic, minced
- 3 potatoes, cubed
- 2 tablespoons rosemary, minced and divided
- 1 teaspoon paprika
- Salt and pepper (to taste)
- In a sauté pan, warm avocado oil over medium heat.
- Add onion and pepper and cook while stirring for about 5 minutes, until the onions are soft.
- Add garlic and sausage and cook until sausage is just browned.
- Add 1 tablespoon rosemary, paprika, salt, pepper and the potatoes and cook for roughly 10 minutes, until potatoes are tender.
- Add the other tablespoon of rosemary and mix well.
Easy Super Food Cereal
Description: Cereal is a good breakfast option that doesn’t contain eggs, but most, of course, are not gluten-free. Not only is this version of cereal both egg- and gluten-free, but it contains high-nutrient super foods that will give you the morning boost you need to kick off your day on a high note.
- 1/2 ounce raw cacao nibs
- 1/2 ounce coconut flakes, unsweetened
- 1/2 ounce chia seeds
- 1/2 ounce almonds, sliced
- 1/2 ounce hemp seeds
- 1 ounce blueberries
- Almond milk, unsweetened
- Vanilla stevia
- Combine first five ingredients in a cereal bowl.
- Cover ingredients with a good amount of almond milk (to taste), and add a few drops of vanilla stevia.
- Let mixture soak for 5 minutes.
- Top with blueberries, and enjoy!
Banana Blueberry Protein Smoothie
Description: If you haven’t noticed, blueberries happen to be one of our breakfast favorites, but you can easily substitute with strawberries or raspberries if you prefer. With over 20 grams, this smoothie is an excellent source of protein, and you can add even more if you supplement with egg-free gluten-free protein powder.
- 1 cup blueberries (fresh or frozen)
- 2 bananas (make sure they’re ripe and soft)
- 1 cup water
- 1 teaspoon vanilla extract
- 1/2 cup cottage cheese
- 2 tablespoons chia seeds
- Zest from 1 lemon
- 1 serving egg-free gluten-free plain or vanilla protein powder (optional)
- Add all ingredients to blender.
- Grate in lemon zest.
- Blend and enjoy (talk about easy)!
Gluten-Free Granola Dust
Description: This granola dust is a nutrient-rich topping you can use with any combination of yogurt, almond milk and fresh fruit. One good thing about this recipe is you can make a large amount ahead of time to have on hand for easy access before you rush out the door in the morning. The granola dust will keep for a week or two in the refrigerator or up to a month in the freezer.
- 3 cups pecans
- 3 cups unsweetened coconut, big flakes
- 1 cup pumpkin seeds
- 2 cups almonds
- 10 ounces dried fruit of your choice, such as dates or figs
- 1 tablespoon zest from an orange
- 2 teaspoons cinnamon
- Preheat oven to 350 degrees Fahrenheit.
- Place nuts, seeds and coconut on baking sheet and bake for 10 minutes (stir once).
- Turn oven heat off and stir again, then let the mixture sit in the cooling oven for another 10 minutes (you’re going for an evenly toasted mixture without burning).
- Cool mixture completely and place half in a food processor.
- Chop dried fruit and also place half into the food processor.
- Add half of the cinnamon and half of the orange zest, then process until the mixture is fine, roughly 45 seconds.
- Repeat previous three steps with the other half of the ingredients. Enjoy on top of yogurt or almond milk along with sliced fresh fruit.
Crumbly Berry Breakfast Bake
Description: This berry-filled break makes for a healthy egg-free gluten-free breakfast, and it can also serve as a snack throughout the day. It may seem like a lot of work to do first thing in the morning, so you’re better off preparing the dish the night before and then placing it in the oven when you wake up.
- 2 cups blueberries, fresh
- 2 1/2 cups halved fresh strawberries
- 1 teaspoon pure maple syrup (optional)
- 1 cup softened dates (to soften, soak in water, microwave for 30 seconds, and then drain)
- 1 cup walnuts, raw
- 1/3 cup almond flour
- 1/2 teaspoon vanilla extract
- Preheat oven to 350 degrees Fahrenheit.
- Combine dates, walnuts, almond flour and vanilla extract and process with a food processor until it forms a crumbly paste (this is the topping).
- Place berries in a 1 1/2-quart baking dish and coat with maple syrup (if desired).
- Sprinkle the entire topping mixture over the berries.
- Cover baking dish with foil and bake for 10 minutes.
- Remove foil from dish and bake for another 10 to 15 minutes (until fruit is hot and topping is crispy and brown).
- Remove from oven and cool shortly before serving warm.
Egg-Free and Gluten-Free at Yalla Mediterranean
You can always find gluten- and egg-free options here at Yalla Mediterranean. In fact, we take pride in catering to those with special dietary needs, and we’re transparent about which items on our menu comply with your needs and desires.
The majority of items on our menu are gluten-free. The few items we serve that do have gluten are kefta skewers, pita wraps, fattoush salad (contains pita), and our baklava and honey dessert. The remainder of our proteins, toppings, sauces and sides are all gluten-free.
We have seven locations across Southern and Northern California ready to serve you a flavorful egg-free and gluten-free meal. You can also have our egg- and gluten-free foods delivered to your home via DoorDash, or you could let us cater your next party or event.
There really is no shortage of healthy and tasty breakfast dishes that are both egg-free and gluten-free. And when you’re looking for such options beyond breakfast, be sure to keep us in mind.