7 High-Protein, Egg-Free Breakfasts Under 450 Calories


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Strength Training for Women With Weight Loss Goals. Pamela Eaton December 13, 2019. All Rights Reserved © 2020 Hometown wellness. As long as you pair eggs with other nutrient-rich foods like vegetables, avocado, or whole-grain toast rather than white bread, greasy hash browns, and bacon, they make a perfectly healthy.

9 High-Protein, Egg-Free Breakfasts Under 450 Calories from MyFitnessPal By Grace September 12, 2019 Fitness, Food for thought, Healthy Living, Recipes No Comments 0. But while we *totally* love eggs (in fact, we put eggs on pretty much everything), some days simply call for an egg-free meal. Whether you’re looking for gluten-free recipes, vegan noms or Paleo-friendly alternatives, we’ve got an egg-free option for you below.

Check out 15 of our favorite protein-packed yet completely egg-free breakfast ideas. Calories: Approximately 260. Recipes to try: Muffin In A Minute Gluten Free Banana Bread Muffins Healthy Carrot Cake Muffins. 7. Avocado Toast After you’ve tried this low calorie, high protein breakfast, avocado toast is going to be your new staple breakfast. Set aside 30 minutes on the weekend to make these yummy, gluten-free muffins and have a breakfast for the rest of the week.

Get the recipe here. Serving Size: 2 muffins. Cottage cheese is a great start to the day. Half a cup of 1% cottage cheese has 14 grams of protein and only about 80 calories, so scoop out the proper portion for your needs. It’s easy to cook, inexpensive to buy, and to some, a delicious way to start the morning.

However, it isn’t for everyone. Whether for health reasons or boredom, some people just get plain tired of eggs. For those folks we’ve rounded up 25 egg-free breakfast recipes to enjoy. It’s time to get egg-cited about breakfast again minus the egg!Nutrition: 460 calories, 20 g fat, 3 g saturated fat, 348 mg sodium, 47 g carbs, 10 g fiber, 12 g sugar, 0 g added sugar, 23 g protein Ingredients: 1/3 block of tofu, diced.

While the definition of “low-calorie” depends on multiple factors including your weight, height, and activity level, a good target range for a low-calorie breakfast is 300 to 350 calories if.

List of related literature:

An egg white omelet could be made out of 6 egg whites (21 grams of protein) with 2 oz of fat free cheese (16 grams of protein) and would provide 37 grams of protein (throw in some vegetables to plump it up and give it more volume).

“The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting” by Lyle McDonald
from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting
by Lyle McDonald
Lyle McDonald, 2005

Therefore, an ideal protein breakfast would be a vegetable omelette using three to four egg whites and one egg yolk, without any or just a small amount of other food from the carbohydrate category.

“Body by God: The Owner's Manual for Maximized Living” by Ben Lerner
from Body by God: The Owner’s Manual for Maximized Living
by Ben Lerner
Thomas Nelson, 2007

If you use oats or bulgur, you may occasionally substitute either of the following for each pound of meat: 1 pint cottage cheese plus 4 eggs, or 16 ounces of tofu plus 4 eggs.

“Dr. Pitcairn's New Complete Guide to Natural Health for Dogs and Cats” by Richard H. Pitcairn, Susan Hubble Pitcairn
from Dr. Pitcairn’s New Complete Guide to Natural Health for Dogs and Cats
by Richard H. Pitcairn, Susan Hubble Pitcairn
Rodale Books, 2005

Eggs Eggs have a high nutritive value, but it lacks carbohydrates and vitamin C. An egg provides about 70 kcal, 6 g protein, 6 g offat, and 250 mg of cholesterol.

“IAPSM's Textbook of Community Medicine” by AM Kadri
from IAPSM’s Textbook of Community Medicine
by AM Kadri
Jaypee Brothers,Medical Publishers Pvt. Limited, 2019

Each omelet without filling: About 183 calories, 13g protein, lg carbohydrate, 14g total fat (5g saturated), 435mg cholesterol, 455mg sodium.

“The Good Housekeeping Cookbook” by Susan Westmoreland
from The Good Housekeeping Cookbook
by Susan Westmoreland
Hearst Books, 2004

(I prefer to mix 1 whole egg with a few egg whites to dilute calories and saturated fat, which are both concentrated in the yolk along with beneficial biotin.)

“Joy's Simple Food Remedies: Tasty Cures for Whatever's Ailing You” by Joy Bauer, M.S., R.D.N., C.D.N.
from Joy’s Simple Food Remedies: Tasty Cures for Whatever’s Ailing You
by Joy Bauer, M.S., R.D.N., C.D.N.
Hay House, 2018

Breakfasts have about 300 calories and at least 15 grams of protein.

“The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love” by Anne Alexander, Julia VanTine
from The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love
by Anne Alexander, Julia VanTine
Rodale Books, 2013

Eggs are a great keto breakfast option, but our favorite egg casseroles had bread in them!

“Keto Living Day by Day: An Inspirational Guide to the Ketogenic Diet, with 130 Deceptively Simple Recipes” by Kristie Sullivan, Andreas Eenfeldt MD
from Keto Living Day by Day: An Inspirational Guide to the Ketogenic Diet, with 130 Deceptively Simple Recipes
by Kristie Sullivan, Andreas Eenfeldt MD
Victory Belt Publishing, 2018

What: Mostly protein and fats, such as two eggs cooked in one tablespoon ghee and one tablespoon coconut oil, or one egg with two strips of bacon (to keep your protein intake adequate but not

“Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy” by Dr. Joseph Mercola
from Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy
by Dr. Joseph Mercola
Hay House, 2017

The egg yolk provides the other 54 calories, 3 grams of protein, and all the cholesterol (about 185 milligrams).

“DASH Diet For Dummies” by Sarah Samaan, Rosanne Rust, Cynthia Kleckner
from DASH Diet For Dummies
by Sarah Samaan, Rosanne Rust, Cynthia Kleckner
Wiley, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Here are the Macros for this meal prep:
    407 calories per meal
    20.7 grams of fat per meal
    64.2 grams of protein per meal
    20.5 grams of carbs per meal
    6.2 grams of fiber per meal

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  • In the morning, I make pancakes, but I substitute the flour with cow meat, eggs with more eggs, milk with whey protein blend and syrup with rage and resentment.

  • Sorry I’m not a regular follower, I don’t know much about your family. But what is the language that cute kid is saying? Is it icelandic?

  • Ahhh thanks Beverly!!! I love the tofu scramble! I’m sceptical about the tempeh though! I bought some tempeh bacon and reaaalllyyy disliked it, but maybe I’ll give this a whirl? ����

  • Came across your Mr. B-fit channel, truly loved it. Your tonality and work is something I really love. I loved this video {Video Name} and could not stop myself from contacting you.

    Now a little bit about myself, I am part of India’s largest fitness Platform Xpert which enables experts like you to monetise your content on our platform and also gives you visibility amongst top experts of the nation. Many of experts who are fitness bloggers like you, joined and all they have to say is…they have relatively higher subscribers for their channel now. Like they have got true super fans on Xpert who wish to pay them for their premium content.

    And no hassles and maintenance required. Check more at https://xpert.chat/
    I would love to have you on an expert to learn from you and ask you my questions.

  • I would definitely have to do a rendition of my favorite Mellow mushroom pizza the holy shiitake! Lots of different mushrooms then mozzarella, Parmesan cheese, garlic aoli, and probably finish with some sausage for that extra protein!!

  • Any ideas for dipping sauce that isn’t as sugary as BBQ or sweet and sour? I’d use hummus which is good on everything (plus extra protein!) but I do still like something saucier. Ideas please!

  • Are you the actor Rodrigo Santoro from the movie ‘Love Actually’?…….. Seriously though young man, from one Mediterranean man to another…. you have really inspired me with these breakfast guides. I used to workout strictly in the early 90’s and have not really trained seriously since then. I have been trying for years to get back to it and now I am. You obviously have a great physique and I find your channel really clear helpful and inspiring. Thank you Marino

  • You seriously crack me up @ the intro of this video! I’ve been following you since about August, and your workouts literally kill me. Love how you keep it real on social media girl.

  • Bhaiya lockdown mai m paneer ko afford nhi kr paa rha hu Orr way protein ko bhi so please mujhe koi home Protein btaiiye aap jese li onion and tamto iss type ki please bhaiya

  • Kuch bhi milaoo or khaoo.. dekhnay may accha lagta hai.. lekin lambey time khaane k baad bahut c prob….
    Sum or asum khaane ka vigyaan jinko nhi pata hota hai.. anek tarha ki skin disease hoti hai.. white white patch skin pay.. jaisay ismay anaar k saath doodh mila diya hai…

  • MY FAVOURITE BUFF DUDE. N their likkle Buff baby awwwww so adorable! So much respect for making these incredible videos, despite the busy Buff baby life!��������

  • For more funny food challenges you can go to a link given below


    Videos on this channel are really funny you should go there. It is a new channel but very good

  • Bro truly �� ye mera ab tk ka best recipe video…. Khatarnak & instant bnne wali recipes h with high protein and fiber
    Good job bro ���� jzz love the video ❤️☺️

  • Hi Bobby! I’m new to your channel but love it so far. For the salmon recipe above, can I substitute the brown sugar for honey instead? Thanks a bunch!

  • I keep seeing bodybuilders telling us we should only eat potatoes, rice, meat, and maybe eggs I thought bread and pasta wouldn’t be so good??

  • Veg gym diet me is se achi twist wali video nahi dekhi…..
    Aise you tubers ke millions me hone chahiye subscribers
    Rohit khatri jaise ke 4M

  • I have been looking to cook healthier for my family without having to invest in Blue Apron. So glad I found your channel, it’s cable quality on my YouTubeRed budget (I can also watch you alongside my other favorite content creators! This is democratization of the media at its best!)

  • the only thing is that is hard to trust because i never seen anyone have bacon before but i can do without the bacon, it looks good either way,

  • Hey Zach please make a video on how to find out the new calorie count/ macros when you use less or more than the serving size in grams please and thank you.

  • Keep up the good work. These are great simple recipes. I what I like about this channel is that I saw some interesting meal making that I never taught of. great for inspiration when you are stuck eating the same thing over and over. I like the use of the muffin cups. Great simple recipe, and you can put almost anything in it. Also its great that you can leave some of them for later and they wont be as boring as eating cold boiled eggs:).

  • I’m in a real rut with my health, had a setback and now can’t seem to control the appetite. Do you guys have a go-to food for times to get the appetite back in check?

  • I’m thinking that one of dream hot pockets would be some chopped/sliced jalapenos with some form of meat too. I’m also thinking of a lot different Mexican styles too.

  • This is great. Do you think you can make a version with dough? I like the convenience of the store bought bread but I would love to cut down on the ingredients found in most breads. By the way, I love your pizza recipe book. Best thing ever!

  • Helpful substitutions:
    -Sara Lee (45 calorie per sliced bread)
    -Fat Free Mozzarella Cheese

    Will save less calories, so you can eat more. Great video and content. Love it.

  • I ask you this because I am Asian, I do not know much about your food. And we live in a small country, we do not know much about food.

  • @buffdudes might just be me but when i made the waffles they came out very dry and not really golden? anyone else tried this? might actually better is using grams instead of metrics.

  • Saw you for the first time. Your high protein breakfasts were great. Glad i found you. Keep up the good cooking. Plus your body looks great.

  • Food that actually has taste and healthy for you!? Props for the ingredients brother! ��♥️

    Started Jan. 2020 @ 230 pounds
    180 now (july) and tired of eating canned tuna and chicken breasts, always looking for new healthy ingredients to spice up my life.

  • OMG! I am always looking for different ways to make salmon. The brown sugar/ citrus zest sounds Amazing! I’m a little bit unsure about the cauliflower salad because my stomach sometimes can’t take cauliflower, but I am willing to try this! You make everything look absolutely delicious!

  • Pedantic Police: recipe #2 makes Frittatas not muffins.
    These are Buffins: https://youtu.be/z5hTPy-xPo4
    Preheat oven to 450°F

    Lightly oil muffin pan

    Almost fill each cup with chopped veggies

    Pour whisked eggs into each cup

    Top with ground spice(s)

    Place pan into oven for 20-30 minutes or until golden brown

  • Bobby! I made this last night! So perfect for my work week lunch. BUUTT…. i took 1 bite of the roasted cauliflower, and I ended up eating half of the tray!!! It was sooooo good! I’m addicted.

  • I was literally cleaning my air fryer while watching this so I can make these for lunch �� my version (not sure how I’d make it macro friendly) would be spinach and artichoke dip stuffed hot pocket!! Oooo or like a crap dip like a crab Rangoon would be fire ��

  • Hope you enjoy the recipes! Let us know if you’d like us to post weekly food videos. Hope you are all well. STAY BUFF! (and safe) -Hudson

  • Hey great work man. Guys checkout my video on diet and nutrition for beginners. I explain everything and also share what I eat and avoid.

  • YO my man, bacon is a procesed food and a class 1 carcinogen, eggs and coconut oil are full of cholesterol&saturated fats.
    But if u consider that a “healthy breakfast” u gotta be a moron,like the rest of the followers that unconsciously agree with you

  • Thank you brother for video show but I want u show about Good fat-burning foods do not affect the stomach. Because I have a stomach problem

  • Grrrr!! Please let’s us know if the Protein source you are using is an isolate protein, concentrate, blended protein or casein or any other type of freakin protein!! I get so frustrated when these videos come out and never tell you what kind of protein it is! Different protein different consistencies. Am I the only one that is frustrated by this!!!

  • Thanks for the pancake recipe! I’ve been really struggling to eat breakfast every morning, but I think this could help a lot if I try to make it in advance and leave the eggs out until the last second.
    Could you make a video with 3 options for lunch and another with 3 options for dinner? That would be very useful.

  • Stop using white salt!!!
    It’s got only 2 minerals in it and it’s refined……
    Go for celtic salt it has 82!!!!! Minerals
    OR Himalaya salt wich has around 70…..

    And oil in a NON STICK pan is quite the oxymoron…..

  • I will make mine in the sweet and savory side with a cinnamon roll theme sugar and cinnamon out side layer with the filling being bacon.

  • Jesus Christ is coming back soon! We need repentance! Repent and be baptized in the name of Jesus Christ for the remission of sins and you shall receive the gift of the Holy Ghost! Acts 2:38 Admit to God you are a sinner, ask Him for forgiveness, believe Jesus death on the cross paid the full penalty for your sins and your soul will be saved.Gods judgement is near!✝️

  • But in veg protein option… U get carbs anyways… because lean source of protein is available mostly in non veg options only… So ignore critic ppl… Quite useful video for we veg ppl.. keep it up

  • I definately LOVE a good Philly cheese steak hot pocket! Use to be the only hot pockets I bought but then I started actually being aware of calories in food and realized the atrocious calorie count on those things! I could eat 3 of them in a sitting and still be hungry an hour later. I’ve tried the lean pockets in the same flavor, it’s just not the same��

  • Saludos desde México ����, Departed from Mexico, I love watching your videos, you should learn to speak Spanish, friend, you will surely have many more followers ������

  • Dude how could I do breakfast! Ham and eggs? Bacon and eggs? Sausage and eggs? Ok maybe I’m just in love with eggs lol. Would I scramble and cook the eggs first? Idk man the breakfast hot pockets were always my favorite

  • Girl: drop the oats and just make a protein chia pudding for a higher fat/lower carb option. It also works as dessert. I use either milk (whatever you like) or get fancy and use some coconut cream (oh my dayz), chia seeds, a lick of honey (or maple syrup of stevia drops etc etc etc whatever) and vanilla protein (you literally don’t taste it) and just sit it overnight in the fridge like you do with the oats. Top with toasted nuts, cinnamon, a piece of fruit… whatever x

  • The egg muffins are so simple! I bought 8 dozen eggs for the impending apocalypse so this recipe couldn’t have come at a better time.

  • I cooked the Salmon and the cauliflower salad today. It was so good! easy to do and the flavors were on point��. It has become my fav dish��.

    Thank you so much for this recipe.

  • Brown bread kaha se kharide?hamare ghar ke pas se jaha se bhi purchase karte he ingredients dekh ke itna satisfactory nahi lagta he?

  • Your recipes are really interesting. Will try for sure. Simple to make as well. Do you have any videos for healthy lunch ideas also? Especially with drastic weight loss in mind….please do share link if you have….thank you ��

  • Immediate thought of dessert hot pocket with smores… mini marshmallows and mini chocolate chips! Omg with a cinnamon sugar crust! ������

  • My dream hot pocket is full of meatballs, cheese, red sauce, pepperoni and is probably around 1200 calories. They are sold at the local pizzeria and are called calzones. All joking aside, I appreciate these videos. Thanks dude! ��

  • Halloumi Cheese / Lountza (Lean smoked pork loin) / Spearmint.. I know you’ve said only 3 ingredients but also this could go very well along with some diced fresh tomatoes.. Just sayin hehehe…

  • Hey these would be even lowerr calorie with the aunt Millie’s 35 calorie potato bread!!! I’m making this for my weekend pizza craving.great idea boss!

  • Please try to do a voice-over istead of using text pleaseeee. It is so hard to make it when you have to press pauze everytime to read it and do it. Also the music is just not that good, a voice-over would be way better pleasee

  • So why can’t you talk properly without shaking every inch of your body while doing so??
    We KNOW you have muscles, that why we clicked the video, but you don’t have to wave your arms and shoulders with every letter…makes you look like a kid, a try hard…

  • I know its bizarre but an Oreo hot pocket would be fire lmfao, and then turkey bacon cheese hot pocket, and a pasta hot pocket would be so good haha. thank you for this recipe. I actually use Sara Lee and fat free mozzarella and for the sauce I just use the hunts garlic and herb. that right there cut the macros down a crazy amount. keep up the good work too. I love the new videos man!

  • This maybe is a little OffTopic but I must point out that I love your introduction. The way you introduce yourself and your video always is so welcoming, and it maybe is a bit quirky but I like how you pronounce your name:)

    Thank you so much for sharing so many tasty and healthy recipes and tips and tricks on how to cook and prep. You really helo me lots!

  • 09:15 no offense, but for my taste buds that looks absolutely disgusting lol, I kinda wish I enjoyed more healthy stuff like that.

  • Dude if you are cutting just cut like a man or do intermittent fasting, nobody has hours to make these intricate recipes every single day…you can eat whatever you want just hit your protein in the mornings damn

  • If you’re oiling the frying pan for every slice of french toast which was about 3gr that’s 9 grams of fat, so 80 cals.
    For the pancakes or french toast to brown like that you need fat or it’ll just burn or won’t turn as good.

  • Just made them! Delicious! We used banana greek yogurt and cut up frozen strawberries instead of the blueberries. So good. BUFF DUDES YEAH! All the best to you and your families during this difficult time!!

  • Hey Bobby, two q’s:
    1) I have an allergy to orange, can we use lime zest instead?
    2) I don’t believe we have grapseed oil in Australia, what other oils can we use?

  • SO excited to try this recipe out! My family and I have been making this salad for years with potatoes, best way to describe it as Lithuanian Potato Salad or better known as “White Salad” in Lithuanian. Super pumped about the Eastern Europe inspiration but healthy flare!!:)

  • Made these waffles today and they were a HUGE Buff Dude hit with the whole family! I am a celiac and so is one off my kids. So I often have many GF products (and waffles) here that I give to both kids. We are out of a lot of our regular purchases, so I was excited to see you use Bob’s Red Mill 1 to 1 mix. Knowing that GF works in this recipe, I made a double batch. Even the Hubs went crazy over them! We have new waffles in the meal plan! �������� Stay safe, be well to your whole fam!

  • I made your 3 soups everybody loved it in my family i send you an Instagram direct message you made me cook and bake for my family everybody loved the recipes that i made for them i was looking foward to you upload the video I love your videos making me hungry Thanks Ramya

  • Tried the waffle recipe, only thing changed was I used oat flour because its lower in fat and also I used nonfat blueberry yogurt instead. It was a 11/10!

  • can you guys make a new bulking plan? How would the food look like on a dirty bulk vs a lean bulk? what are the advantages and disadvantages? how long should you bulk for if you are chasing strength and not hypertrophy?

  • Advanced Protein Waffles:
    1 Scoop of Protein
    2 Eggs
    1/2 Cup Greek Yogurt
    1/4 Cup Baking Flour
    1/2-3/4 Cup Frozen Blueberries
    <1 Tsp Baking Powder

  • Hey man, i am from Greece and i keep watching your food videos to keep me on track with my diet.
    Your recipes are delicious and super easy to do. Many thanks really. I knew the basics and what to eat, but you make my diet easy and tasty now.
    Keep going and please….weekly food videos

  • Hell yea please man im a skinny fuck trying to eat better and take care of my self u guys friggin inspire the shit out of me..and my sons a picky eater so new recipes are always good.thanks man

  • I’m grateful Hudson posted this because I was just thinking I want some protein pancakes but couldn’t figure out how to make it work. I have to be honest though, my favorite part of this video is seeing his adorable son saying “Buff Dudes!”

  • LOL just wait till Buff Baby gets to school. Excuse mr and mrs Buff, we called you in here because he is benching his classmates and saying Buff dudes Ya!

  • Not pizza, but make some cheesecake frosting w/ the one and only Brownie Batter and make a frosting for the top. Like a toaster strudel ����

  • My dream hot pocket would have mushrooms, caramelized onions, spinach, roasted chicken, mozzarella and asiago cheese with a side of homemade Alfredo sauce! On a cheat day sour dough bread! ��������

  • A sweet hot pocket would be yummy. My fav combo is chocolate peanut butter maybe with some Reese’s inside or something like that!? ������‍♀️ pizza is my fav though and I will definitely be making these soon

  • If I can find a waffle iron and a muffin at Tesco next time I’ll go shopping I’m definitely going to try those ��

    Thanks Hudson, a big hug from Scotland, stay safe, and BUFF

  • You can get more protein in the chicken nuggets by smashing up pork rinds to be used as breading, it’s also perfect for keto because it’s zero carb

  • Excellent! Easy everyday ideas like this really lighten up the culinary spirits and is an awesome inspiration and break from the brown rice and chicken salsa. I for one would enjoy everyday tips like this, awesome and grounded as usual.