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These easy high protein vegan breakfast recipes will keep you full and satisfied all morning long. With at least 15 grams of healthy plant protein, these delicious and simple breakfast ideas are perfect for any occasion!
We have all heard the old saying: breakfast is the most important meal of the day. But oftentimes, we skip breakfast because we’re on the go, or we end up eating a super carb-heavy breakfast (chocolate croissant anyone?) which doesn’t keep us full for very long. That’s where these vegan protein breakfast ideas come in handy!
50 High Protein Vegan Breakfast Recipes
This list of high-protein breakfast ideas has something for everyone! Get ready to find your new favorite vegan breakfast recipe!
Peanut Butter Banana Overnight Oats
Calories: 470 — Fiber: 10.8 grams — Protein: 27 grams
Why You’ll Love It: Ready in minutes and so delicious it tastes like dessert!
This is a great recipe to start off this list of high protein vegan breakfast recipes! It’s an easy-to-grab-and-go breakfast and it’s packed with nutritious ingredients like steel-cut oats, dairy-free yogurt, nut butter, flaxseed, fruit, cinnamon, and nuts. Prep time is just 5 minutes the night before, making this the perfect breakfast for busy mornings! Get this peanut butter overnight oats recipe here.
Vegan Protein Overnight Oats
Calories: 280 — Fiber: 8 grams — Protein: 18 grams
Why You’ll Love It: A healthy, delicious, and quick high protein vegan breakfast idea to start the day.
You really can’t go wrong with making overnight oats for breakfast, but this recipe for high protein vegetarian breakfast overnight oats has 7 different flavor options, which means you can switch it up every day of the week if you want to! It’s rich and creamy, with a combination of protein, complex carbohydrates, and antioxidants. Get this high protein overnight oats recipe here.
Vegan Snickers Oatmeal
Calories: 645 — Fiber: 13 grams — Protein: 17 grams
Why You’ll Love It: Breakfast or dessert? This vegetarian protein breakfast really could be either!
This vegan breakfast bowl of snickers overnight oats has the delicious flavors of the famous candy bar but in a much more filling and healthy format. The best of both worlds! And with 13 g fiber per serving, you’re getting over 30{967bf23b37ec6a673a83041540b3f904a815b4119ddf673afb961c1e7592ebdd} of your daily fiber needs from this one bowl! Get the vegan snickers oatmeal recipe here.
Kale Smoothie
Calories: 154.2 — Fiber: 6.7 grams — Protein: 20 grams
Why You’ll Love It: Perfectly sweet, super satisfying, low calorie high protein vegan breakfast.
Give yourself a burst of energy in the morning by starting your day with this veg protein rich breakfast. The flavorful combination of pears, apples, kale, almond butter, protein powder, and dairy-free milk makes a great vegan protein breakfast. Kids will love this smoothie too so it’s totally family friendly! Get the kale smoothie recipe here.
Healthy Pumpkin Smoothie
Calories: 306 — Fiber: 11.3 grams — Protein: 15 grams
Why You’ll Love It: Tastes like a pumpkin spice latte with simple and healthy ingredients.
With warm sweet spices, hidden veggies, and a dash of caffeine, this creamy, healthy, pumpkin spice latte smoothie bowl is the perfect way to start off your fall mornings! This protein-packed breakfast is ready in less than 10 minutes, and can be made kid-friendly too! Get the healthy pumpkin smoothie recipe here.
Chocolate Berry Smoothie Bowl
Calories: 274 — Fiber: 6 grams — Protein: 26 grams
Why You’ll Love It: With 26 grams of protein per serving, you will be full and satisfied until lunch!
Smoothie bowls are a great option for dairy free high protein breakfast but can also be a post-workout meal! This chocolate berry smoothie bowl is full of chocolatey goodness but it’s still healthy and protein-packed! Get the chocolate berry smoothie bowl recipe here.
Banana Chia Pudding
Calories: 458 — Fiber: 6.9 grams — Protein: 22.3 grams
Why You’ll Love It: Perfect high protein low carb vegan breakfast when you’re short on time.
This chia seed banana peanut butter parfait is so delicious it tastes like dessert, but it’s incredibly healthy. It’s loaded with protein, and drizzled in tasty peanut butter. Each serving offers a whopping 26g of protein. We use coconut milk and vanilla pea protein powder to make this an awesome vegan breakfast. Get the banana chia pudding recipe here.
Chocolate Chia Pudding
Calories: 501 — Fiber: 31 grams — Protein: 16 grams
Why You’ll Love It: Only takes ten minutes and tastes more like dessert than breakfast!
This chocolate chia pudding is incredibly delicious and healthy! Refrigerate for up to 5 days for easy healthy breakfast, snack or treat. Get the chocolate chia pudding recipe here.
Savory Mexican Vegan Protein Bowl
Calories: 377 — Fiber: 10 grams — Protein: 16 grams
Why You’ll Love It: A savory, filling bowl that will totally spice up your breakfast routine!
This Mexican savory breakfast recipe is so easy and delicious! It is a breakfast high in protein, great in flavor, and takes less than 30-minutes to cook and put together. Get the savory Mexican vegan protein bowl recipe here.
Farmer’s Market Tofu Scramble
Calories: 289 — Fiber: 10 grams — Protein: 22 grams
Why You’ll Love It: A great high protein vegan breakfast for weight loss and a fantastic way to use seasonal vegetables.
Find out how to make a simple tofu scramble, or load it up with farmer’s market veggies, for an awesome plate of vegan scrambled eggs. Ready in no time and packed with protein! Get the farmer’s market tofu scramble recipe here.
Vegan Tempeh Hash
Calories: 332 — Fiber: 4 grams — Protein: 17 grams
Why You’ll Love It: Minimal prep and just a little active cooking time!
Great if you’re looking for different high protein vegan breakfast ideas than your usual morning meal. This one-skillet vegan tempeh hash is the perfect dish for brunches or meal prep. It’s filling, healthy, and easy to make! Get the vegan tempeh hash recipe here.
Vegan Pasta Frittata
Calories: 362 — Fiber: 5 grams — Protein: 28 grams
Why You’ll Love It: Endlessly versatile and customizable vegan frittata recipe.
Looking for vegan protein breakfast options that can be served for special occasions? This is a great one! Creamy tofu makes an excellent and nutritious vegan frittata. This one’s loaded with tender pasta and your favorite veggies. Get the vegan pasta frittata recipe here.
Vegan Breakfast Burrito
Calories: 438 — Fiber: 14 grams — Protein: 16 grams
Why You’ll Love It: Budget-friendly, filling vegan breakfast and ready in under 30 minutes!
This protein rich vegetarian breakfast is filled with tofu scramble, potato, beans, avocado for healthy fats, and more. Works well for meal prep, since you can make a bunch and warm them throughout the week. A great hearty vegetarian breakfast, and great for a vegan diet too! Get the vegan breakfast burritos recipe here.
Crustless Vegan Quiche
Calories: 118 — Fiber: 3 grams — Protein: 15 grams
Why You’ll Love It: Perfect plant based protein breakfast that works well for meal prep too!
This high protein vegan breakfast for weight loss is made with creamy silken tofu and packed with protein! It’s low in calories for the amount of protein it has – which is why it’s great for weight loss. Perfect for weekend brunch or healthy breakfasts. Get the crustless vegan quiche recipe here.
Veggie Breakfast Burrito Bowl
Calories: 310 — Fiber: 8 grams — Protein: 17 grams
Why You’ll Love It: Tons of flavor, totally satisfying, great for breakfast meal prep!
Roasted mushrooms, tangy cilantro lime quinoa, eggy tofu scramble, lots of fresh vegetables, and a dollop of salsa make up this delicious veggie burrito bowl! Works well for breakfast, brunch, or even dinner! Get the veggie breakfast burrito bowl recipe here.
Vegan High Protein Chickpea Waffles
Calories: 233 — Fiber: 6 grams — Protein: 16 grams
Why You’ll Love It: Just 4 ingredients and 30 minutes to make this vegan breakfast with protein!
Chickpea flour is a protein-packed substitute for regular flour in these fluffy & crispy high protein vegan chickpea waffles! These waffles are naturally gluten-free and are the perfect vegetarian breakfast for muscle gain. They are freezable too & super easy to make – so you can make a big batch and enjoy them all week long! Get the vegan high protein chickpea waffles recipe here.
Lentil Rice Pancakes (Adai)
Calories: 298 — Fiber: 8 grams — Protein: 15 grams
Why You’ll Love It: One of the healthiest protein breakfast vegan dishes from South Indian cuisine.
Want to try some vegan breakfast ideas with protein from different cuisines? Adai is a delicious and healthy protein-rich rice and lentils pancake from South India. Various greens or veggies can be added in adai to make it more healthy and nutritious. Get the adai recipe here.
Banana Peanut Butter Sandwich
Calories: 419.4 — Fiber: 9.4 grams — Protein: 16.9 grams
Why You’ll Love It: PB&B for breakfast – yes please! This is the most interesting and delicious peanut butter sandwich you’ve ever tasted!
Who said that peanut butter sandwiches had to be 1) boring 2) just for kids and 3) the same every time? Sometimes reinventing a classic is just what you need to get out of a rut. If you’re looking for a fun twist on a vegan breakfast protein idea, this high protein sandwich is made vegan with peanut butter, sliced bananas, crunchy walnuts, and a drizzle of maple syrup. Get the banana peanut butter sandwich recipe here.
Mango Protein Smoothie
Calories: 248 — Fiber: 3 grams — Protein: 19 grams
Why You’ll Love It: Protein rich vegan breakfast that’s a serious time saver for busy mornings!
Next up on our list of healthy vegan breakfast recipes, a mango smoothie! This delightful, 5-minute breakfast smoothie is bursting with tropical mango flavor and contains no added sugar. It’s deliciously creamy and full of nutrients, guaranteed to give you an energizing start to your day! Get the mango protein smoothie recipe here.
Protein Powder Mug Cake
Calories: 378 — Fiber: 5 grams — Protein: 19 grams
Why You’ll Love It: This easy, healthy chocolate protein powder mug cake can be ready in minutes to satisfy your sweet tooth!
Add this to your list of vegan breakfast protein options because it’s like dessert for breakfast! Despite being both vegan and gluten-free, it’s still filled with decadent flavors and a wonderfully fudgy texture. You can even enjoy 19 grams of protein in every delicious serving. Get the protein powder mug cake recipe here.
High Protein Oatmeal 4 Ways
Calories: 313 — Fiber: 7 grams — Protein: 20 grams
Why You’ll Love It: Super kid friendly and family friendly recipe, with lots of variations so there is something for everyone!
If you searched for plant based breakfast ideas high protein, this recipe is a great option! If you’re looking for a delicious and nutritious breakfast or snack, then you’ll definitely love these four recipes for high protein oatmeal! Not only are they easy to make, but they are also gluten-free, vegan, and contain 20 grams of protein and two servings of vegetables. Get the high protein oatmeal 4 ways recipe here.
Tropical Green Protein Smoothie
Calories: 334 — Fiber: 10 grams — Protein: 27 grams
Why You’ll Love It: You’ll never know there are loads of healthy ingredients in this high protein vegan breakfast!
Smoothies are great low carb vegan breakfasts! If you’re really pressed for time, you can whip up a tropical green protein smoothie in advance and store it in an individual cup in the freezer. Then, the night before you want to indulge, simply transfer it to the refrigerator to thaw. Get the tropical green protein smoothie recipe here.
Chocolate Protein Pancakes
Why You’ll Love It: This high protein breakfast for vegans will be loved and enjoyed by even non-vegans!
Making these protein pancakes is a breeze with oat flour, plant-based protein powder, and cacao powder. Enjoy a protein-packed, sumptuous breakfast of fluffy pancakes with an incredibly intense chocolate flavor. Get the chocolate protein pancakes recipe here.
Creamy PB&J Blended Overnight Oats
Calories: 461 — Fiber: 13 grams — Protein: 16 grams
Why You’ll Love It: Quick plant-based breakfast to start your mornings off with something delicious and nutritious.
If you’re searching for a high-protein vegetarian breakfast with no eggs, these oats are for you! Perfect for busy weekday mornings, these overnight oats offer a creamy texture and classic PB&J taste that everyone loves. Prep ahead and store in the fridge overnight, and you’ll have yourself an irresistible and healthy breakfast to kick off the day! Get the creamy PB&J blended overnight oats recipe here.
Moong Palak Chilla
Why You’ll Love It: Healthy and nutritious Indian breakfast without animal products!
Next up on our list of healthy breakfast vegan recipes, moong palak chilla! This protein packed vegan breakfast will be a nice switch from the usual! Chillas are delicious and flavorful pancakes that can be cooked with various flours, grains, or dals. To make this dish especially nutritious, these include the sprouted moong and palak (spinach). Get the moong palak chilla recipe here.
Breakfast Quinoa
Calories: 275 — Fiber: 5 grams — Protein: 8 grams without protein powder, 20-25 grams with protein powder
Why You’ll Love It: Unique vegan high protein breakfast to use leftover quinoa.
If you typed vegan breakfast high protein into your search bar, you’ve hit the jackpot! Quinoa is a complete protein in the form of a grain, which makes it a great option for a vegan diet. This easy recipe for breakfast quinoa with berries and cinnamon is a delicious blend of whole foods. Use soy milk and add 1 scoop of your favorite vegan protein powder to get over 28 grams of protein per serving! Get this quinoa oatmeal recipe here.
Easy Just Egg Frittata
Why You’ll Love It: Uses Just Egg as an awesome plant-based egg alternative made from mung beans is great for vegan breakfasts with protein.
Search no longer if you’re searching for a plant-based frittata recipe that will please everyone around your dinner table! This delicious vegan frittata, made with Just Egg, is remarkably similar to the original egg-based version! A great make ahead high protein vegan breakfast for the perfect start to your day! Get the easy just egg frittata recipe here.
Purple Smoothie Bowl
Why You’ll Love It: This plant based breakfast protein smoothie bowl is a great way to start your busy mornings!
This purple smoothie bowl is truly a treat – it’s creamy, thick, and flavorful, and is packed with essential nutrients and health benefits. Add 1 scoop of your favorite vegan protein powder for an additional protein punch (and over 20 grams of protein per serving). Even if you lack culinary skills or don’t have a high-end kitchen, you can still whip up a delicious breakfast bowl like this one! Get the purple smoothie bowl recipe here.
Kala Chana Salad
Calories: 150 — Fiber: 7.2 grams — Protein: 20.8 grams
Why You’ll Love It: Best healthy vegan breakfast if you’re looking for something fresh, light, and full of nutritious ingredients!
This kala chana salad, a spicy Indian chaat made with black chickpeas, is a healthy and high protein breakfast or snack. It comes together quickly and is full of flavors from onion, tomato, spices, and lemon juice. Great for savory breakfast lovers! Get the kala chana salad recipe here.
Silken Tofu Smoothie
Calories: 376 — Fiber: 8 grams — Protein: 22 grams
Why You’ll Love It: This high protein plant based breakfast smoothie is perfectly filling and satisfying to keep you full until lunch!
This is best vegan high protein breakfast that has a creamy texture and tastes just like iced hot chocolate – but without any hint of tofu! It’s a great alternative to protein shakes with the same benefit but no need for protein powder. Get the silken tofu smoothie recipe here.
Protein Pancakes
Calories: 149 — Protein: 24 grams
Why You’ll Love It: Make your vegan breakfast healthy with the best vegan protein breakfast that keeps you full and happy!
If you’re looking for a high protein breakfast that tastes delicious, try making these protein pancakes without bananas and eggs. Each serving of three pancakes contains 24 grams of protein and will satisfy your taste buds every time you make them. Get the protein pancakes recipe here.
Vegan Noatmeal
Calories: 418 — Protein: 19 grams
Why You’ll Love It: Perfect vegan protein options for breakfast if you’re looking for an alternative to traditional oatmeal!
This egg free protein breakfast provides an oatmeal-free alternative that is grain free too. Its main ingredients are quinoa, hemp seeds, chia seeds, and nuts. This recipe makes for a delicious and satisfying breakfast or snack. Get the vegan oatmeal recipe here.
Vegan Andouille Sausage
Calories: 117 — Fiber: 2 grams — Protein: 20 grams
Why You’ll Love It: Amazing meat alternative for a vegan protein packed breakfast.
Next up on our list of vegan high protein breakfast ideas, vegan andouille sausage! These vegan andouille sausages offer an astonishingly similar taste to the real thing – chewy, juicy, and full of flavor! Not to mention, they are an excellent source of protein. Get the vegan andouille sausage recipe here.
Proffee (Tiktok Protein Coffee Recipe)
Why You’ll Love It: Easy recipe takes only a couple of minutes, take it on the go!
Begin your morning with a revitalizing Proffee recipe! Packed with protein, low in carbs, this healthy vegan breakfast is the perfect solution for a convenient, yet nutritious, on-the-go breakfast. All you need is a few simple ingredients to jumpstart your day with this coffee-infused drink. Get the profee recipe here.
High Protein Vegan Breakfast Burrito
Calories: 411 — Protein: 20 grams
Why You’ll Love It: Loaded with essential nutrients – so you can enjoy them guilt-free!
Starting your morning with this protein vegan breakfast is the perfect way to give your day an extra boost of energy! Packed with southwestern flavors, these tasty burritos include black beans, nopalitos, avocado, red chile sauce, crumbled tofu, and potatoes, all wrapped up in a soft flour tortilla. Get the high protein vegan breakfast burrito recipe here.
Best Tofu Scramble Recipe
Calories: 165 — Fiber: 6 grams — Protein: 18 grams
Why You’ll Love It: Vegan breakfast that is good for you and also tastes great!
This high protein breakfast without eggs or dairy is an easy, hassle-free, tasty, and fast dish! It requires just a few ingredients, including tofu, onion, and spinach, and can be ready in no time. This scrumptious breakfast can be served with toast or a bagel and is a fantastic choice for those seeking a nutritious meal that won’t take long to prepare. Get this delicious tofu scramble recipe here.
Protein Hot Chocolate
Calories: 123 — Fiber: 5 grams — Protein: 10 grams
Why You’ll Love It: A delicious treat that’s healthy, decadent, and also happens to be a high protein vegan breakfast recipe!
This rich hot chocolate is ready in less than 10 minutes! Want more than 10 grams of protein in your hot chocolate? No problem! Use soy milk instead of almond milk to end up with 18 grams of protein per cup. Or, instead of dividing this drink into two cups to serve, enjoy the entire pot for yourself for a decadent hot chocolate that is still low in calories (only about 250 calories) but has 20 grams of protein! Get the protein hot chocolate recipe here.
Vegan Protein Pancakes
Calories: 123 — Fiber: 5 grams — Protein: 10 grams
Why You’ll Love It: You only need a few ingredients to make these fluffy, delicious pancakes!
Make this for an easy breakfast or make it even easier by prepping ahead! For an even more protein packed breakfast, just serve yourself 3 pancakes instead of 2, and you’ll end up with a filling meal that has 15 grams of protein and about 300 calories. Get the vegan protein pancakes recipe here.
Superfood Coffee Smoothie
Calories: 238 — Fiber: 6 grams — Protein: 7 grams
Why You’ll Love It: The perfect, easy way to turn your coffee into a high protein vegan breakfast recipe!
For a healthy breakfast full of superfoods plus a little kick, whip up this easy smoothie! For a protein packed coffee, add 1 scoop of your favorite vanilla or coffee flavored protein powder to the blender with the other ingredients for a caffeine-pick-me-up that has over 20 grams of protein! Get the superfood coffee smoothie recipe here.
Mixed Berry Smoothie
Calories: 119 — Fiber: 5 grams — Protein: 4 grams without protein powder, 20 grams with protein powder
Why You’ll Love It: This super simple smoothie recipe is creamy and delicious, loaded with fresh fruit and nutrients!
A great way to get your fruit and veggie servings in first thing in the morning or for a snack! For extra protein, add a scoop of your favorite vegan vanilla protein powder to make this smoothie over 20 grams of protein per serving! Get the mixed berry smoothie recipe here.
Jackfruit Smoothie
Calories: 227 — Fiber: 3 grams — Protein: 2 grams without protein powder, 20 grams with protein powder
Why You’ll Love It: A simple breakfast idea to make great high-protein vegan breakfasts in a hurry!
This is the perfect summer smoothie! This jackfruit smoothie is loaded with nutrition! Use plant-based protein sources like vegan vanilla protein powder to up the protein content in this smoothie to over 20 grams per serving. Get the jackfruit smoothie recipe here.
Blueberry Pineapple Smoothie
Calories: 183 — Fiber: 5 grams — Protein: 10 grams without protein powder, 25 grams with protein powder
Why You’ll Love It: Ready in 5 minutes, naturally sweetened, and makes a great healthy breakfast!
This blueberry pineapple smoothie is a great breakfast to take on the go to keep you full until lunch! Add a scoop of plant based protein powder to up the protein content. This recipe is also a great base for throwing in any other fruits or veggies you have in the fridge – so you can switch things up however you like! Get the blueberry pineapple smoothie recipe here.
Banana Peach Smoothie
Calories: 183 — Fiber: 5 grams — Protein: 10 grams without protein powder, 25 grams with protein powder
Why You’ll Love It: Not only does this easy recipe taste great, it’s creamy, thick, and wonderfully sweet.
You can whip this smoothie up in no more than five minutes! If you’re rushed in the mornings or need a boost in the afternoon, this snack will do just the job. Add vanilla protein powder to boost the protein content to over 20 grams per serving. Get the banana peach smoothie recipe here.
Fruit And Vegetable Smoothie
Calories: 108 — Fiber: 4 grams — Protein: 2.2 grams without protein powder, 20 grams with protein powder
Why You’ll Love It: Each glass of this veg protein breakfast has three servings of veggies and fruits!
A no-effort way to get in all those important greens in! To make this shake high protein, with more than 20 grams per serving, add your favorite vanilla protein powder. Get the fruit and vegetable smoothie recipe here.
Bahama Mama Tropical Smoothie
Calories: 226 — Fiber: 4 grams — Protein: 2 grams without protein powder, 20 grams with protein powder
Why You’ll Love It: This smoothie tastes like a tropical vacation in a glass!
Make this into a high protein vegan breakfast recipe with a scoop of vanilla protein powder, which will take this smoothie to another flavor level! It’s a healthier and tastier version than the Tropical Smoothie Cafe version. And a scoop of protein powder will make this over 20 grams of protein! Get the bahama mama tropical smoothie recipe here.
Smoky Vegan Tempeh Bacon
Calories: 102 — Fiber: 1 gram — Protein: 7 grams
Why You’ll Love It: The amazing smoky flavor in this high protein vegetarian breakfast will make even meat eaters happy!
To make this high protein, double the serving size to about 3oz of tempeh bacon if you’re eating this on its own for breakfast. Otherwise, make a vegan BLT on sprouted wheat bread to get a breakfast that has 15 grams of protein. A great & satisfying meal for a plant-based diet! Get the smoky vegan tempeh bacon recipe here.
Almond Flour Tortillas
Calories: 240 — Fiber: 6 grams — Protein: 8 grams
Why You’ll Love It: These tortillas can be used for so many different recipes, they’re great to have on hand anytime!
Make these tortillas as a base for a high protein savory breakfast burrito or a sweet wrap. Add 1-2 tablespoons of peanut butter, 1 tbsp crushed walnuts, sliced bananas and a sprinkle of cinnamon for a PB&B breakfast wrap with 15-20 grams of protein. Add a tofu scramble inside for a breakfast burrito with 15 grams of protein. Get the almond flour tortillas recipe here.
Vegan Quiche
Calories: 240 — Fiber: 6 grams — Protein: 8 grams
Why You’ll Love It: Great when you need an easy breakfast or something a little fancier than normal!
Make this quiche with high-protein tofu instead of just firm tofu for 15 grams of protein per serving. You can also cut the quiche into 6 slices instead of 8 for almost 15 grams of protein per serving. Get the vegan quiche recipe here.
Vegan Egg Salad Sandwich
Calories: 207 — Fiber: 3 grams — Protein: 10 grams
Why You’ll Love It: Easy-to-follow egg-free recipe with just a few simple ingredients to give you a tasty vegan version that tastes great!
Are you searching for a vegan egg salad sandwich that tastes just like the traditional recipe but without any eggs? Look no further! Use two slices of rye bread for your sandwich to make this 15 to 20 grams of protein per sandwich. Get the vegan egg salad sandwich recipe here.
Vegan Baked Egg Cups
Calories: 96 — Fiber: 1.7 grams — Protein: 6.8 grams
Why You’ll Love It: Great prep ahead and grab and go high protein breakfast option!
Make these almost 15 grams of plant-based protein by eating 2 egg muffin cups instead of just 1 to get a breakfast that has under 200 calories and high protein! Get the vegan baked egg cups recipe here.
Why Is It Important To Eat High Protein Vegan Breakfasts?
High protein vegan breakfast recipes that have 15-30 g protein per serving is a great idea for a few reasons:
- Balanced Meal: When you have enough protein, you’ll end up with a complete meal that will keep you fuller much longer and will help fuel you throughout the morning.
- Building Blocks For The Body: Protein is super important for the body – you need it for your hair, bones, teeth, muscles, and more!
- Protein At Every Meal: The latest research suggests that it’s not just about how much protein you need, but also about when you get your protein. Since our bodies can only use so much protein at a time, making the effort to spread your protein intake throughout the day can optimize how your body uses it.
What Proteins Can Vegans Eat For Breakfast?
If you’re vegan it’s important to know where you can get your protein in plant form. Here are a few ideas for the best vegan protein sources:
- Peanut Butter or Other Nut Butters: While nut butters are high in calories and fat, they are also good for you in moderation. They’re packed with protein! There is about 8 grams of protein in 2 tablespoons of peanut butter. Another option is to use peanut butter powder. With the same amount of protein the powder has fewer calories and fat.
- Seeds: Chia seeds, flax seeds, pumpkin seeds, sunflower seeds, all have a high amount of protein. Sprinkle in your smoothies, on top of your oatmeal or on your whole grain toast for added protein. One ounce of chia seeds has 5 grams of protein!
- Chickpeas, Beans, and Lentils: While you may not think about eating chickpeas, beans, or lentils at breakfast, there are many creative ways to incorporate them into your morning meal. Spread hummus on your toast, make a breakfast burrito with beans and avocado. Make savory oatmeal with lentils. Just half a cup of chickpeas contains 15 grams of protein!
- Soy (Tofu or Tempeh): Create a vegan scramble with tofu for a plant based high protein breakfast. A half cup of tofu has 10 grams of protein.
- Protein Powders: Adding a scoop of a high quality vegan protein powder can amp up your protein intake quickly. Most protein powders have 20 grams of protein per serving. I like to keep it simple when it comes to protein powders. Fewer ingredients are better. I usually opt for an organic, simple pea protein powder, but there are many others on the market, depending on your particular needs.
- Vegetables: Yes, vegetables have protein too! Not as much as the sources above, but when added with other ingredients, the protein starts to add up. For example, broccoli has 2.5 grams of protein in one cup.
- Oats and Whole Grains: Oatmeal and other whole grains have added protein in addition to fiber and other nutrients. One cup of cooked oatmeal has 6 grams of protein.
How Much Protein Should I Include In My Vegan Breakfast?
If you’re looking to start your day with a high protein vegan breakfast, I recommend a breakfast that has at least 15 grams of protein per serving.
It may seem difficult to come up with a breakfast with that much protein, but with a little ingenuity, it’s totally possible. And with this list of high protein vegan breakfast recipes, you’ll have 50 recipes at your fingertips anytime you are needing a plant based protein boost for your mornings!
