Egg-Free Breakfast Ideas

Written By


Expert Reviewed By

Dr. Lauryn Lax, OTD, MS

Dr. Lauryn, OTD, MS is a doctor of occupational therapy, clinical nutritionists and functional medicine expert with 25 years of clinical and personal experience in healing from complex chronic health issues and helping others do the same.

Egg Eggshell Broken Yolk 400X250 1 | Egg-Free Breakfast Ideas


What did you eat for breakfast today?

Although cold cereal or a grain-based morning meal—like muffins, bagels or an energy bar on the way out the door—are popular among many folks (especially kids…Capn’ Crunch was my fav!), a recent Time survey this past summer on America’s breakfast habits found that: 

“Unexpectedly, millennials seem to be the demographic group that gravitates more towards more “traditional” breakfast fare like eggs and other sit-down dishes.”

Apparently, we young guns are getting back to the good ol’ days: the All-American breakfast of eggs and bacon.

However, what do you do if you’re intolerant or sensitive to eggs?

I’m talking egg-belly: You eat eggs and they don’t sit well with you.

Or perhaps, you just get tired of eggs—after a regular morning routine of eggs and bac-ey, you’re ready for something new.

Never fear, I’ve got your back with 15 egg-free breakfast ideas PLUS one of my most recent favorite recipes (no eggs included):

  1. Leftovers (from dinner—my fav)
  2. Homemade Turkey or Chicken Sausage + Avocado
  3. Canned Wild Salmon + Avocado oil mayo + Orange
  4. Coconut Yogurt (like Coyo) + Stir in quality protein powder (I like pureWOD chocolate protein) + Cinnamon + Frozen Berries
  5. Baked chicken thighs + Roasted Brussels Sprouts drizzled with Extra Virgin Olive Oil
  6. Burger Patties (with Apples + Cinnamon cooked in) + Avocado + Lettuce Wrap
  7. Nut-free Paleo Muffins (blueberry, pumpkin, apple) + Bacon
  8. Banana or Pumpkin Pancakes (grain free)
  9. Coconut Milk Smoothie with greens + pureWOD protein powder or collagen + fruit + MCT oil or avocado
  10. Coconut flour wrap + Ground Bison or Turkey + Guacamole
  11. Bone Broth with Grass-fed Butter + Veggies and Chicken tossed in
  12. Chicken Salad with Avocado oil Mayo
  13. Bison + Diced Sweet Potato Hash
  14. Avocado “Pudding” (Cacao powder + lite coconut milk + mashed avocado + pureWOD chocolate protein + Cinnamon)
  15. Bacon + Mushrooms sautéed in Bacon Fat + Berries
  16. Breakfast Salad: Greens + Nitrate-free Sausage Link + Avocado + Berries or Citrus
  17. Zucchini Pasta with Avocado Cream Sauce + Ground Meat
  18. Baked Meatball Bites or Mini-Meatloaf Muffins + Roasted Yellow Squash & Zucchini
  19. Chia Seed Pudding (coconut milk + chia seeds + protein powder + green-tipped banana + vanilla)
  20. Butternut Squash or Acorn Squash “No-Oatmeal”

My New Fall Fave: Butternut Squash or Acorn Squash “No-Oatmeal”


  • 1 medium acorn squash or butternut squash
  • 1/3 can coconut milk (unsweetened)
  • 1/3 cup of unsweetened shredded coconut or coconut flakes
  • 1 Tbsp. cinnamon
  • 1 tsp. ground ginger
  • 2 tsp. raw honey (optional)
  1. Pre-heat oven to 400 degrees F. 
  2. Slice squash in half.
  3. Fill a roasting pan about 1″ deep with water, then place the squash halves flesh-side down into water and roast for about 45-60 minutes, until flesh is very soft.
  4. Scrape out seeds and discard. 
  5. Spoon out squash into a saucepan.
  6. Add coconut milk, coconut flakes, and seasonings. Cook over medium heat until well incorporated.
  7. Using a potato masher or hand blender, puree squash so there are no large chunks, but it’s still thick (if it’s not, try adding more shredded coconut and/or coconut milk).
  8. Store in fridge or consume
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