My Favorite Nut-Free, Protein-Packed Breakfast

Photo: Thinkstock/thelefty

As a 22-year-old, I recently came to the very terrible realization that I was inheriting my mother’s adult onset general nut allergy. I was a total peanut butter and almond milk fanatic for years up until this point, so to say the news was upsetting is a huge understatement. However, it didn’t take me long — with some trial and error and slip-ups along the way — to discover new fun ways to substitute my previous intake of nut products when looking for a little extra protein.

My recent breakfast fix has been a shake involving lots of Greek yogurt and yummy protein sources! The recipe is below, and it is super quick and easy. I am a total skeptic of breakfast smoothies and shakes being able to keep you full, but this one always does the trick for me. My Favorite Nut-Free, Protein-Packed Breakfast - It also tastes very nutty from the sunflower butter without actually having any nuts in it — a total win-win!

Protein-Packed Breakfast Shake


  • 1 5.3-ounce container Greek yogurt
  • 2 tablespoons sunflower seed butter
  • 1 cup chocolate soy or coconut milk
  • 1 scoop protein powder, optional
  • ½ banana or other fruit of choice, optional


Combine all ingredients listed above in a blender and blend until smooth.

Kate Egan on Twitter
Kate Egan
Kate Egan is a dietetic intern and MBA candidate at Dominican University in River Forest, Ill.