Vegan High-Protein Breakfasts: 10 Delicious Recipes to Try

Looking for delicious vegan high-protein breakfasts? Look no further! This roundup contains recipes for everything from protein pancakes to high-protein smoothies.

Why is protein important?

Protein is crucial for various physiological functions in the human body, and its importance can be highlighted in several ways:

1. Cell Structure and Function: Proteins are essential components of cells, participating in the structure and functioning of cell membranes and organelles. They play a key role in maintaining the integrity and stability of cells.
2. Tissue Repair and Growth: Proteins are vital for the repair and growth of tissues. This is especially important during periods of growth (such as childhood, adolescence, and pregnancy) and recovery from injuries or illnesses.
3. Enzyme Function: Many enzymes, which act as biological catalysts, are proteins. Enzymes facilitate and accelerate chemical reactions in the body, supporting processes like digestion, metabolism, and energy production.
4. Immune System Support: Antibodies, which are crucial components of the immune system, are proteins. They help the body recognize and fight off foreign invaders like bacteria and viruses.
5. Hormone Production: Certain proteins function as hormones, regulating various physiological processes. For example, insulin is a protein hormone that regulates blood sugar levels.
6. Transportation of Molecules: Proteins facilitate the transport of molecules, such as oxygen (hemoglobin in red blood cells) and nutrients (carrier proteins in the bloodstream), throughout the body.
7. Maintaining Fluid and pH Balance: Proteins help regulate fluid balance in tissues and maintain the body’s pH balance.
8. Energy Source: While carbohydrates and fats are the primary sources of energy, in certain situations, the body can use proteins for energy, especially when other sources are limited.
9. Synthesis of DNA and RNA: Proteins are involved in the synthesis of DNA and RNA, the genetic material that carries and transmits the instructions for the development, functioning, and reproduction of all living organisms.
10. Satiety and Weight Management: Protein-rich foods can contribute to a feeling of fullness and satiety, which may aid in weight management by reducing overall calorie intake.

How much protein should you eat for breakfast?

The recommended amount of protein for breakfast can vary depending on factors such as individual dietary needs, overall daily protein goals, and specific health or fitness objectives. However, a general guideline is to include a moderate amount of protein in your breakfast to support energy levels, promote satiety, and contribute to overall nutritional balance.

The Dietary Guidelines for Americans recommend that adults aim for a balanced distribution of protein throughout the day. While individual protein needs vary, a common recommendation is to consume about 15-25 grams of protein per meal. This can provide a steady supply of amino acids to support muscle protein synthesis and other physiological functions.

For breakfast, consider incorporating protein-rich foods such as:

1. Eggs: Eggs are a versatile source of high-quality protein.
2. Greek Yogurt: Greek yogurt is higher in protein compared to regular yogurt.
3. Cottage Cheese: Cottage cheese is a dairy product rich in protein.
4. Lean Meats: If you prefer a savory breakfast, lean meats like turkey or chicken can be included.
5. Plant-Based Proteins: Options like tofu, tempeh, or plant-based protein powders can be suitable for those following a vegetarian or vegan diet.
6. Nuts and Seeds: Add a sprinkle of nuts or seeds to your breakfast for an additional protein boost.

Vegan High-Protein Breakfasts sources

Breakfast Option	Protein Content (per serving)	Notes
Tofu Scramble	15g	Versatile and can be customized with veggies.
Vegan Protein Smoothie	20g	Blend with plant-based protein powder, fruits, and nut butter.
Chickpea Flour Pancakes	12g	A gluten-free option rich in protein and fiber.
Quinoa Breakfast Bowl	14g	Packed with protein, fiber, and essential nutrients.
Chia Seed Pudding	10g	Overnight option with chia seeds soaked in plant milk.
Vegan Protein Oatmeal	18g	Fortify your oatmeal with nuts, seeds, and plant-based protein.
Almond Butter Toast	8g	Spread almond butter on whole-grain toast for a quick option.
Lentil Breakfast Burrito	22g	A savory option with protein-packed lentils and veggies.

Best Vegan High-Protein Breakfasts Recipes

1. Air-fried flaxseed French Toast Sticks with Berries

Ingredients:

• 4 slices of whole-grain bread
• 2 tablespoons ground flaxseeds
• 1 cup unsweetened almond milk (or any plant-based milk)
• 1 teaspoon vanilla extract
• 1 teaspoon ground cinnamon
• 1-2 tablespoons maple syrup (optional, for sweetness)
• Cooking spray or a small amount of oil for air fryer basket
• Fresh berries for topping (strawberries, blueberries, raspberries)

Instructions:

1. Prepare the Bread:
   • Cut each slice of whole-grain bread into strips or sticks.
2. Prepare the Flaxseed Mixture:
   • In a shallow dish, mix ground flaxseeds, almond milk, vanilla extract, ground cinnamon, and maple syrup (if using). Whisk until well combined.
3. Soak the Bread Sticks:
   • Dip each breadstick into the flaxseed mixture, ensuring it’s coated on all sides. Allow excess liquid to drip off.
4. Air Fry:
   • Preheat your air fryer to 350°F (180°C).
   • Lightly coat the air fryer basket with cooking spray or a small amount of oil.
   • Place the soaked bread sticks in the air fryer basket, leaving space between each stick to allow even cooking.
5. Cook:
   • Air fry the French toast sticks for about 8-10 minutes, flipping halfway through, or until they are golden brown and crispy.
6. Serve:
   • Once cooked, remove the French toast sticks from the air fryer.
   • Serve the flaxseed French toast sticks on a plate, and top with fresh berries.
7. Optional Toppings:
   • Drizzle with additional maple syrup or a sprinkle of powdered sugar if desired.
8. Enjoy:
   • Serve your Air-Fried Flaxseed French Toast Sticks with a side of fresh berries for a delightful and protein-packed breakfast!

2. Sheet Pan Egg-Stuffed Bagels

Ingredients:

• 4 bagels (whole-grain or your preferred type)
• 4 large eggs
• 1 cup diced vegetables (bell peppers, onions, spinach, etc.)
• 1 cup shredded vegan cheese
• Salt and pepper to taste
• Chopped fresh herbs (optional, for garnish)
• Cooking spray or oil for greasing the sheet pan

Instructions:

1. Preheat Oven:
   • Preheat your oven to 375°F (190°C).
2. Prepare Bagels:
   • Cut the tops off the bagels and hollow out the center to create a well for the eggs. Reserve the removed bread for another use.
3. Arrange on Sheet Pan:
   • Lightly grease a sheet pan with cooking spray or oil. Place the hollowed bagels on the sheet pan.
4. Add Vegetables:
   • Distribute the diced vegetables evenly into the wells of the bagels.
5. Crack Eggs:
   • Carefully crack one egg into each bagel well on top of the vegetables.
6. Season:
   • Sprinkle salt and pepper over each egg to taste.
7. Sprinkle with Cheese:
   • Top each egg with shredded vegan cheese.
8. Bake:
   • Bake in the preheated oven for about 15-20 minutes or until the egg whites are set, and the yolks are cooked to your liking.
9. Garnish:
   • Remove the sheet pan from the oven and sprinkle with chopped fresh herbs if desired.
10. Serve:
    • Carefully transfer the egg-stuffed bagels to plates and serve warm.
11. Optional: Customize Toppings:
    • Feel free to customize your egg-stuffed bagels with additional toppings such as avocado slices, salsa, or hot sauce.
12. Enjoy:
    • Enjoy your delicious and satisfying Sheet Pan Egg-Stuffed Bagels for a hearty breakfast or brunch!

3. Tofu Scramble 

Ingredients:

• 1 block (14-16 oz) firm or extra-firm tofu
• 1 tablespoon olive oil or cooking spray
• 1 small onion, finely chopped
• 1 bell pepper, diced
• 2 cups fresh spinach or kale, chopped
• 2 cloves garlic, minced
• 1 teaspoon ground turmeric
• 1/2 teaspoon cumin
• Salt and pepper to taste
• Optional toppings: nutritional yeast, avocado, salsa

Instructions:

1. Prepare Tofu:
   • Press the tofu to remove excess water. You can do this by wrapping the block of tofu in a clean kitchen towel and placing a heavy object on top for about 15-20 minutes.
2. Crumble Tofu:
   • Crumble the pressed tofu into small, bite-sized pieces using your hands or a fork. Set aside.
3. Sauté Vegetables:
   • In a large skillet, heat olive oil over medium heat. Add chopped onions and sauté until translucent.
4. Add Bell Pepper and Garlic:
   • Add diced bell pepper and minced garlic to the skillet. Cook for a few minutes until the vegetables are tender.
5. Tofu and Spices:
   • Add the crumbled tofu to the skillet. Sprinkle ground turmeric and cumin over the tofu for color and flavor. Mix well to evenly distribute the spices.
6. Cook Tofu Scramble:
   • Cook the tofu mixture for 8-10 minutes, stirring occasionally. The tofu should start to brown slightly.
7. Add Greens:
   • Add chopped spinach or kale to the skillet and cook until wilted. Stir well to combine.
8. Season:
   • Season the tofu scramble with salt and pepper to taste. Adjust the seasoning as needed.
9. Optional Toppings:
   • Serve the tofu scramble hot, and top with nutritional yeast, sliced avocado, or salsa if desired.
10. Serve:
    • Serve the tofu scramble on its own or with whole-grain toast, tortillas, or as a filling for breakfast burritos.
11. Enjoy:
    • Enjoy your flavorful and protein-packed Tofu Scramble for a delicious vegan breakfast!

4. Vegan Breakfast Burritos

Ingredients:

For the Tofu Scramble:

• 1 block (14-16 oz) firm or extra-firm tofu, pressed and crumbled
• 1 tablespoon olive oil
• 1 small onion, diced
• 1 bell pepper, diced
• 1 cup black beans, drained and rinsed
• 1 teaspoon ground cumin
• 1/2 teaspoon turmeric powder (for color)
• Salt and pepper to taste
• Optional: Salsa or hot sauce for added flavor

For the Burritos:

• Large whole-grain or spinach tortillas
• Avocado slices
• Vegan cheese, shredded
• Fresh cilantro, chopped
• Salsa or pico de gallo
• Lime wedges (for serving)

Instructions:

1. Prepare Tofu Scramble:
   • In a large skillet, heat olive oil over medium heat. Add diced onions and cook until translucent.
   • Add diced bell pepper and cook until softened.
   • Add crumbled tofu, black beans, ground cumin, turmeric powder, salt, and pepper. Stir well and cook for about 8-10 minutes until the tofu is heated through and slightly browned.
2. Warm Tortillas:
   • While the tofu scramble is cooking, warm the tortillas in a dry skillet or microwave.
3. Assemble Burritos:
   • Place a generous spoonful of the tofu scramble mixture onto the center of each tortilla.
4. Add Toppings:
   • Top with avocado slices, vegan cheese, fresh cilantro, and salsa or pico de gallo.
5. Fold and Roll:
   • Fold in the sides of the tortilla and then roll it up tightly, creating a burrito.
6. Optional: Toast the Burritos:
   • For a crispy texture, you can lightly toast the assembled burritos in a skillet or an oven.
7. Serve:
   • Serve the vegan breakfast burritos with lime wedges on the side.
8. Enjoy:
   • Enjoy your delicious and satisfying Vegan Breakfast Burritos for breakfast or brunch!

5. Berry White Bean Smoothie (High-Protein) 

Ingredients:

• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1/2 cup cooked white beans (cannellini or Great Northern beans, drained and rinsed)
• 1 ripe banana
• 1/2 cup unsweetened almond milk (or any plant-based milk)
• 1 tablespoon almond butter or cashew butter
• 1 teaspoon chia seeds
• 1 teaspoon pure maple syrup or agave syrup (optional, for added sweetness)
• Ice cubes (optional)
• Fresh mint leaves for garnish (optional)

Instructions:

1. Prepare White Beans:
   • If using canned white beans, drain and rinse them thoroughly. If using dried beans, cook and cool them beforehand.
2. Assemble Ingredients:
   • In a blender, combine the mixed berries, cooked white beans, ripe banana, almond milk, almond butter, chia seeds, and maple syrup (if using).
3. Blend Until Smooth:
   • Blend the ingredients on high speed until the smoothie is well combined and has a creamy texture. Add ice cubes if you prefer a colder smoothie.
4. Taste and Adjust:
   • Taste the smoothie and adjust sweetness if needed by adding more maple syrup or agave syrup.
5. Pour and Garnish:
   • Pour the smoothie into a glass and garnish with fresh mint leaves if desired.
6. Serve:
   • Serve your Berry White Bean Smoothie immediately for a refreshing and protein-packed breakfast or snack.
7. Optional Additions:
   • Customize your smoothie by adding a scoop of plant-based protein powder for an extra protein boost.
8. Enjoy:
   • Enjoy the delicious and nutritious Berry White Bean Smoothie as a satisfying and high-protein option!

6. Vegan Chickpea Flour omelet

Ingredients:

For the Omelette Batter:

• 1 cup chickpea flour (also known as besan or gram flour)
• 1 1/4 cups water
• 1 tablespoon nutritional yeast
• 1/2 teaspoon baking powder
• 1/2 teaspoon turmeric powder (for color)
• 1/2 teaspoon black salt (kala namak) or regular salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon baking soda
• Optional: Chopped fresh herbs (such as parsley or cilantro)

For Filling (Customizable to your liking):

• 1/2 cup diced bell peppers
• 1/4 cup diced tomatoes
• 1/4 cup diced onions
• Handful of spinach leaves
• Vegan cheese, shredded (optional)
• Sliced mushrooms (optional)

For Cooking:

• Cooking oil or vegan butter for greasing the pan

Instructions:

1. Prepare Omelette Batter:
   • In a mixing bowl, whisk together the chickpea flour, water, nutritional yeast, baking powder, turmeric powder, black salt, black pepper, baking soda, and optional chopped herbs until a smooth batter is formed. Let it rest for a few minutes.
2. Prepare Filling:
   • In a separate bowl, combine your chosen filling ingredients.
3. Cooking the Omelette:
   • Heat a non-stick skillet over medium heat and add a small amount of cooking oil or vegan butter.
4. Pour and Spread Batter:
   • Once the pan is hot, pour a portion of the omelet batter onto the skillet, spreading it out evenly to form a thin layer.
5. Add Filling:
   • Sprinkle a portion of the filling ingredients over one-half of the omelet.
6. Cook and Fold:
   • Allow the omelet to cook for 3-4 minutes or until the edges start to lift. Carefully fold the omelet in half with a spatula.
7. Cook Through:
   • Continue cooking for an additional 2-3 minutes or until the omelet is cooked through and lightly golden on both sides.
8. Repeat:
   • Repeat the process with the remaining batter and filling.
9. Serve:
   • Serve the vegan chickpea flour omelet hot, garnished with additional fresh herbs if desired.
10. Enjoy:
    • Enjoy your tasty Vegan Chickpea Flour Omelette for a protein-packed and satisfying breakfast or brunch!

7. Pineapple-Spinach Smoothies

Ingredients:

• 1 cup fresh pineapple chunks (frozen for a colder smoothie)
• 1 cup fresh spinach leaves
• 1/2 banana (frozen for a creamier texture)
• 1/2 cup coconut water or plant-based milk (almond, coconut, soy, etc.)
• 1/2 cup plain or vanilla-flavored vegan yogurt
• 1 tablespoon chia seeds (optional)
• Ice cubes (optional)
• Optional sweetener: Agave syrup or maple syrup to taste

Instructions:

1. Prepare Ingredients:
   • If you haven’t done so already, freeze the pineapple chunks and banana slices for a colder and creamier smoothie.
2. Blend:
   • In a blender, combine the frozen pineapple chunks, fresh spinach leaves, frozen banana, coconut water or plant-based milk, vegan yogurt, and chia seeds (if using).
3. Blend Until Smooth:
   • Blend the ingredients on high speed until the smoothie is well combined and has a smooth consistency. If the smoothie is too thick, you can add more liquid.
4. Taste and Sweeten (Optional):
   • Taste the smoothie and add a sweetener such as agave syrup or maple syrup if desired. Blend again to incorporate the sweetener.
5. Add Ice Cubes (Optional):
   • If you prefer an even colder smoothie, add a few ice cubes and blend until they are crushed and the smoothie is well-chilled.
6. Serve:
   • Pour the Pineapple-Spinach Smoothie into glasses.
7. Garnish (Optional):
   • Garnish with a slice of fresh pineapple or a few spinach leaves for a decorative touch.
8. Enjoy:
   • Enjoy your refreshing and nutrient-packed Pineapple-Spinach Smoothie as a healthy and delicious drink!

8. Buttermilk Bran Cakes with Apple-Walnut Topping

Ingredients:

For Buttermilk Bran Cakes:

• 1 cup bran flakes
• 1 cup buttermilk (vegan buttermilk for a dairy-free option)
• 1/3 cup vegetable oil
• 1/2 cup brown sugar
• 1 teaspoon vanilla extract
• 1 cup all-purpose flour
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt

For Apple-Walnut Topping:

• 2 apples, peeled, cored, and diced
• 1/2 cup chopped walnuts
• 2 tablespoons vegan butter
• 2 tablespoons maple syrup
• 1/2 teaspoon ground cinnamon
• Pinch of salt

Instructions:

For Buttermilk Bran Cakes:

1. Soak Bran Flakes:
   • In a large mixing bowl, combine bran flakes and buttermilk. Let it soak for about 10 minutes until the flakes are softened.
2. Preheat Oven:
   • Preheat your oven to 375°F (190°C). Grease a muffin tin or use cupcake liners.
3. Mix Wet Ingredients:
   • To the soaked bran flakes, add vegetable oil, brown sugar, and vanilla extract. Mix well.
4. Combine Dry Ingredients:
   • In a separate bowl, whisk together flour, baking soda, baking powder, and salt.
5. Combine Wet and Dry Ingredients:
   • Gradually add the dry ingredients to the wet ingredients, stirring until just combined. Do not overmix.
6. Fill Muffin Cups:
   • Spoon the batter into the prepared muffin tin, filling each cup about two-thirds full.
7. Bake:
   • Bake in the preheated oven for 18-20 minutes or until a toothpick inserted into the center comes out clean.
8. Cool:
   • Allow the bran cakes to cool in the muffin tin for a few minutes before transferring them to a wire rack to cool completely.

For Apple-Walnut Topping:

1. Sauté Apples and Walnuts:
   • In a skillet over medium heat, melt vegan butter. Add diced apples, chopped walnuts, maple syrup, ground cinnamon, and a pinch of salt. Sauté until the apples are tender and the mixture is caramelized.
2. Top Cakes:
   • Spoon the apple-walnut topping over the cooled bran cakes.
3. Serve:
   • Serve the Buttermilk Bran Cakes with Apple-Walnut Topping as a delicious and wholesome breakfast or snack.

9. Creamy High-Protein Overnight Oats 

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup plant-based yogurt (e.g., almond, soy, or coconut)
• 1/2 cup plant-based milk (e.g., almond, soy, or oat)
• 1 tablespoon chia seeds
• 1 scoop plant-based protein powder (vanilla or your preferred flavor)
• 1 tablespoon almond butter or peanut butter
• 1 teaspoon maple syrup or agave syrup (optional, for sweetness)
• Fresh fruits (such as berries, and banana slices) for topping
• Nuts or seeds (e.g., chopped almonds, sunflower seeds) for topping

Instructions:

1. Combine Ingredients:
   • In a jar or airtight container, combine rolled oats, plant-based yogurt, plant-based milk, chia seeds, plant-based protein powder, almond butter, and maple syrup (if using). Mix well to ensure all ingredients are well combined.
2. Refrigerate Overnight:
   • Seal the jar or container and refrigerate the mixture overnight or for at least 4-6 hours. This allows the oats to absorb the liquid and the flavors to meld.
3. Stir Before Serving:
   • The next morning, give the overnight oats a good stir. If the mixture is too thick, you can add a splash of plant-based milk to reach your desired consistency.
4. Top with Fruits and Nuts:
   • Before serving, top the creamy overnight oats with fresh fruits and nuts or seeds of your choice.
5. Enjoy:
   • Enjoy your Creamy High-Protein Overnight Oats for a nutritious and satisfying breakfast!

Optional Additions:

• Sprinkle cinnamon or a dash of vanilla extract for added flavor.
• Add a handful of your favorite berries, sliced banana, or chopped nuts for extra texture and nutrition.
• For a touch of sweetness, drizzle a bit more maple syrup or agave syrup on top before serving.

10. Seedy Hummus Toast 

Ingredients:

• 2 slices of whole-grain bread (or your preferred bread)
• 1/2 cup hummus (store-bought or homemade)
• 1 tablespoon mixed seeds (e.g., sesame seeds, chia seeds, pumpkin seeds)
• 1 tablespoon sunflower seeds
• 1 tablespoon flaxseeds
• 1 tablespoon hemp seeds
• 1 tablespoon nutritional yeast (optional)
• Fresh herbs (e.g., chopped parsley or cilantro) for garnish
• Salt and pepper to taste

Instructions:

1. Toast the Bread:
   • Toast the slices of whole-grain bread to your preferred level of crispiness.
2. Spread Hummus:
   • Spread a generous layer of hummus onto each slice of toasted bread.
3. Add Seeds:
   • Sprinkle a mixture of seeds (sesame seeds, chia seeds, pumpkin seeds, flaxseeds, hemp seeds) evenly over the hummus.
4. Add Sunflower Seeds:
   • Sprinkle sunflower seeds over the hummus and mixed seeds.
5. Optional Nutritional Yeast:
   • If using, sprinkle nutritional yeast over the top for a savory and cheesy flavor.
6. Season:
   • Season with salt and pepper to taste.
7. Garnish:
   • Garnish the Seedy Hummus Toast with fresh herbs, such as chopped parsley or cilantro.
8. Serve:
   • Serve the Seedy Hummus Toast immediately for a delicious and nutrient-packed breakfast or snack.

Optional Variations:

• Add thin slices of cucumber or tomato on top for extra freshness.
• Drizzle a bit of olive oil or balsamic glaze for added flavor.
• Sprinkle red pepper flakes for a hint of spice.

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