6 High-Protein Vegan Breakfast Ideas That Will Keep You Full Until Lunch
It's a common misconception that the vegan diet is low in protein. In fact, there are lots of plant-based foods that are absolutely protein-packed, such as tofu, tempeh, chickpeas, peanuts, broccoli, chia seeds, beans, oats and many more. So whether you're looking for ways to incorporate more protein into your diet, or are meeting protein requirements to fuel your strict gym regimen - these 6 recipes are sure to freshen up your high protein vegan breakfast meal prep.
1. Tofu Scramble
Tofu scramble is a high protein vegan breakfast alternative to scrambled eggs, combining delicious texture and flavor with a hefty dose of protein. It also has minimal ingredients so is quick and convenient to make before work.
1 block firm tofu
1 tsp salt
1/2 tsp turmeric
1/2 tsp black pepper
1 tbp olive oil
Handful chopped chives
- Break up your block of tofu into chunks in a large bowl until it resembles little chunks of scrambled egg.
- Add turmeric, salt, and 1/2 tbsp of olive oil, ensuring each chuck of tofu is thoroughly coated in a pale yellow color.
- Heat 1/2 tbsp of oil in a pan, adding the tofu and gently stirring over a medium heat.
- Once tofu is heated through, serve on toast and top with salt, pepper, and chopped chives. This recipe makes 2 portions, so stash half of your mixture in the fridge for tomorrow!
This recipe turns a guilty pleasure breakfast into a gym-ready, protein-packed super food!
1 cup all-purpose flour
1/4 cup vegan protein powder
1 tsp baking powder
1/2 tsp sea salt
2 tbsp maple syrup
1 cup water
- Combine flour, protein powder, baking powder and salt in a large bowl.
- Add maple syrup and then slowly stir in the water.
- Heat a lightly-oiled pan over a medium heat.
- Pour a 1/4 cup of batter onto the pan. Wait until bubbles appear on the top of the batter before flipping.
- One pancake is cooked thoroughly on both sides, repeat with the rest of the batter before serving with maple syrup and fruit.
3. Rainbow Chickpea Omelette
If you thought that going vegan meant you'd never eat an omelette again - you'll be happy to know that this one made with chickpea flour is just as easy, delicious and full of protein. This particular recipe is for a veg-packed rainbow omelette, but you can customize yours with whatever flavors you like.
1/4 cup chickpea flour
1/3 cup water
1 tbsp nutritional yeast
1/4 tsp salt
1/2 red pepper
1/2 carrot (grated)
1 tbsp oil
- Heat oil in a pan and sauté onion and red pepper until soft before adding carrot and scallions.
- In a separate bowl mix chickpea flour, nutritional yeast and salt.
- Add half the water and stir into a smooth paste, then add the remaining water and mix until smooth. Add the veggies.
- Heat more oil in a pan, add a pancake sized amount of veg-filled batter to the pan.
- Once bubbles start appearing on top of the batter and the edges look crisp, use a spatula to flip.
- Once both sides are cooked, top with cheese, spinach and fold in half.
4. Homemade Tofu Cream Cheese Bagels
Whether you can't find a vegan cream cheese alternative at your local grocery store, or simply want a healthier protein-packed version that you can make from scratch at home - this delicious recipe is tangy, fresh, and low in fat (unlike regular non-vegan cream cheese!).
You can make it fresh for a lazy Sunday brunch, or incorporate it into your weekly meal prep and stash it in your fridge to use all week. It's super quick and easy to make at home, requiring just a small list of ingredients and a high speed blender.
1 block of firm tofu
4 tbsp unsweetened soy milk
2 tbsp apple cider vinegar
1/2 cup soaked cashews
1/2 squeezed lemon
1 tsp onion powder
1 tsp garlic powder
4 tbsp nutritional yeast
2 tsp sea salt
Optional: Customize your cream cheese with fresh chives, dill, or jalapenos!
- Crumble your tofu block and add to your high speed blender with the cashews, milk, vinegar, and lemon. Now blitz!
- Your mixture should now be resembling a nice thick cream cheese, but if it isn't smooth and wet you should add a little extra milk.
- Add onion and garlic powder, nutritional yeast, salt, and any of your chosen fresh herbs to the blender - blitz again.
- Your cream cheese is now ready to smear on toasted bagels or store in a sealed container in the fridge.
5. Overnight Oats
This breakfast recipe tastes as sweet and decadent as a dessert, but with all the health and goodness you need to kick start your day! It also contains high protein ingredients like oats, protein powder, vegan Greek yogurt and nut butter. This recipe requires you to prepare it the night before, making it an easy grab and go breakfast in the morning.
A mason jar
1/2 cup rolled oats
1 scoop protein powder
1/4 cup vegan Greek yogurt
1/2 tbsp chia seeds
1/2 cup soy or almond milk
1 tsp maple syrup
1 tbsp nut butter (peanut, almond, or cashew)
1 tbsp jelly
- Prepare your mason jar with a layer of jelly on the bottom, topped with a layer of nut butter.
- In a separate bowl combine your oats, protein powder, chia seeds, milk, syrup and stir until smooth.
- Pour your oat mixture on top of the PB+J. Cover with a lid and leave in the fridge for at least 5 hours.
6. Shakshuka Tofu
A dish traditionally made with eggs in a rich tomato sauce, this recipe allows you to recreate is as a tasty, high-protein vegan breakfast.
1 block medium tofu cut into 1cm slices or rounds
1 can diced tomatoes
4 cloves garlic
2 tsp dried mixed herbs
1/2 tsp dried chili flakes
1 tsp sugar
1 tbsp olive oil
Optional: Kala Namak (black salt), salt and pepper.
- Warm the garlic and olive oil in a pan before adding the tofu rounds, sautéing each side until lightly golden and crisp.
- Pour in the tomatoes, herbs, chili, salt, pepper, and sugar. Allow to simmer for 5 minutes.
- Turn the heat down to allow the mixture to simmer lightly for 15 minutes.
- Serve with bread or eat as it is!