Harper West
There are many ways to add protein to a vegan breakfast. High-protein vegan breakfast ideas include tofu scramble, chickpea fritters, quinoa, black beans, oatmeal, tempeh bacon, lentil patties, smoothies, and more. For example, a breakfast burrito with beans, mushrooms, and vegan eggs is a tasty option. Additionally, peanut butter, seeds, and plant-based yogurt are great toppings to boost protein intake. Those who prefer sweeter breakfast options can add protein powder to porridge, pancakes, or smoothies.
How to add protein to a vegan breakfast
| Characteristics | Values |
|---|---|
| Vegan Yogurt | Greek yogurt with fruit and granola |
| Chia Seeds | Chia pudding, add to oats, or use in a smoothie |
| Peanut Butter | On toast, in a smoothie, or in overnight oats |
| Pumpkin Seeds | Blended and stirred into oats or sprinkled on top |
| Tofu | Scramble, crispy chickpeas on avocado toast, or grilled tofu breakfast bowl |
| Tempeh | Bacon or crispy slices in a sandwich with avocado |
| Quinoa | With chai-spiced almond milk |
| Beans | Black beans, low-sugar baked beans, or chickpeas cooked in tomato sauce |
| Vegan Sausage | Fried with mushrooms and tomatoes |
| Vegan Frittata | With zucchini, chickpea flour, and olive oil |
| Protein Powder | Add to a smoothie, porridge, or shake |
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What You'll Learn
Tofu scramble with nutritional yeast
Tofu scramble is a popular vegan breakfast option, packed with protein and flavour. It's also incredibly easy to make, requiring just a few simple ingredients and about 10 minutes of your time.
To make tofu scramble with nutritional yeast, start by draining the tofu and pressing it to release excess water. Wrap the tofu in a thin dish towel or place it on a few layers of paper towels, then weigh it down with something heavy, like a skillet or a plate with cans of beans. Leave it to press for about 15 minutes.
Next, heat some olive oil or vegan butter in a non-stick skillet over medium heat. You can also use a cast-iron pan. Crumble the pressed tofu into small pieces using your hands or a fork, and add it to the pan. Cook the tofu, stirring frequently, until most of the water has evaporated.
Now it's time to add the seasonings. Sprinkle nutritional yeast, black salt, turmeric, garlic powder, and black pepper over the tofu. You can also add onion powder, paprika, and chipotle for extra flavour. Sauté until the tofu is warmed through and the seasonings are well combined.
Finally, pour in some non-dairy milk, such as oat milk, soy milk, cashew milk, or cashew cream, and stir to mix. Serve your tofu scramble with sliced avocado, hot sauce, parsley, steamed kale, toast, berries, or any other breakfast items of your choice.
This tofu scramble recipe is a delicious and nutritious vegan option, providing about 15 grams of protein per serving. It's a great way to start your day with a hearty and healthy meal.
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Vegan breakfast burritos
To make vegan breakfast burritos, you'll need a few simple ingredients:
- Tofu: This is the key ingredient that provides protein and a fluffy, scramble-like texture.
- Vegetables: Sautéed or browned vegetables of your choice, such as spinach, kale, onions, or garlic, add flavour and nutrients.
- Beans: Black beans, chickpeas, or mashed white beans are excellent sources of plant-based protein and can be marinated or seasoned with spices.
- Wrap: Choose a burrito-sized wrap, preferably gluten-free and large enough to wrap everything neatly.
- Toppings: Fresh herbs like cilantro, pico de gallo, salsa, vegan cheese, avocado, green onions, or chopped pineapple can enhance the flavour and presentation.
Here's a step-by-step guide to preparing your vegan breakfast burritos:
- Marinate your beans: In a bowl, combine beans with seasonings like smoked paprika, garlic, lime juice, and lime zest. Alternatively, use salt, pepper, and garlic powder for a quicker option.
- Prepare the tofu scramble: Drain and crumble the tofu into a pan. Add plant-based milk and tahini, and spices like curry powder, onion powder, salt, or turmeric. Cook until the tofu resembles scrambled eggs, absorbing most of the liquid.
- Sauté the vegetables: In a separate pan, sauté your choice of vegetables with garlic over medium heat until lightly browned.
- Assemble the burritos: Place a generous portion of the tofu scramble and sautéed vegetables in the centre of each wrap. Add your preferred toppings and wrap tightly.
- Seal the edges: Place the burrito, seam side down, on a greased heated pan and cook for 2-3 minutes on each side to seal the filling inside.
- Serve or store: Vegan breakfast burritos can be served immediately or wrapped in foil and stored in the refrigerator or freezer for later consumption.
Feel free to customise your burritos by substituting tofu with vegan scrambled eggs or adding roasted sweet potatoes, veggie burgers, or cauliflower wings. You can also experiment with different toppings and fillings to create a masterpiece that suits your taste buds!
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High-protein pancakes
If you're looking for a protein-packed vegan breakfast, pancakes are a great option. Here's a recipe for fluffy vegan protein pancakes that serves eight pancakes.
Ingredients
- 1 cup of flour (you can use all-purpose flour, gluten-free flour, whole wheat flour, or white whole wheat flour)
- 1 scoop of vegan protein powder (any variety works)
- 1 tablespoon of baking powder (use less if you want thinner pancakes)
- A pinch of salt
- A sweetener of your choice (optional, depending on the protein powder used)
- 1 cup of liquid (use plant-based milk, water, or a combination of both)
- Toppings of your choice (fresh berries, bananas, chocolate chips, etc.)
Method
- In a large bowl, whisk together the dry ingredients.
- Pour the liquid into the bowl with the dry ingredients and stir until just combined. The batter should be thick but pourable, and you can add more liquid if needed.
- Heat a large griddle or pan over medium heat. Grease the pan with vegan butter, coconut oil, or cooking spray.
- Pour about 1/3 to 1/4 cup of batter onto the pan, depending on your desired pancake size.
- Cook the pancakes until the bubbles on the surface stop opening and closing and the edges begin to firm. Then, flip and cook for another couple of minutes.
- Repeat with the remaining batter.
- Top with maple syrup, fruit, or your favourite toppings.
You can store any leftover pancakes in the fridge for up to five days or in the freezer for about three months. Enjoy them cold or reheat them in the toaster, microwave, or on a griddle.
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![PB2 Performance Peanut Plant Based Vegan Protein Powder | 20g Complete Protein, No Added Sugar, Prebiotic Fiber | Dairy Free, Certified Vegan, Non-GMO, and Gluten Free [Peanut with Dutch Cocoa, 2lb]](https://m.media-amazon.com/images/I/715W29Ldx-L._AC_UL320_.jpg)
Chia pudding
Ingredients:
- Chia seeds
- Non-dairy milk (almond milk is a good option)
- Fresh or dried fruit (such as dates, blueberries, or strawberries)
- Nuts or seeds (such as pistachios, pumpkin seeds, or hemp hearts)
- Optional sweetener (such as maple syrup or agave nectar)
- Optional flavourings (such as cinnamon, vanilla extract, or cocoa powder)
Instructions:
- Start by stirring the chia seeds into your chosen non-dairy milk in a large bowl or jar. You can adjust the ratio of chia seeds to milk depending on your preferred thickness, but a common ratio is 1/3 cup of chia seeds to 2 cups of milk.
- Let the mixture sit for a few minutes, then stir again to prevent clumping. You can also use a whisk or a blender to ensure the seeds don't clump together.
- Cover and refrigerate the mixture for at least 2 hours or overnight. The chia seeds will absorb the liquid and form a thick, pudding-like texture.
- While the chia mixture is chilling, you can prepare your add-ins. Finely chop your chosen nuts or seeds and fruit. You can also add other ingredients like coconut flakes, shredded coconut, or vegan yogurt for extra flavour and texture.
- Once the chia mixture has thickened, remove it from the refrigerator and stir in your desired add-ins. Adjust the sweetness and flavour to your taste by adding your chosen sweetener and flavourings.
- Divide the pudding into serving bowls or ramekins and chill in the fridge for at least one more hour before serving.
This chia pudding is a nutritious and delicious way to start your day. It is high in protein, fibre, omega-3s, and various other essential nutrients. You can also get creative and experiment with different add-ins to find your favourite combinations. Enjoy your healthy and satisfying vegan breakfast!
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Peanut butter and banana sandwich
A peanut butter and banana sandwich is a nutritious and protein-rich vegan breakfast option. It is a simple combo that can be made in a few minutes. The protein content of this sandwich comes from peanut butter, which contributes 7 grams of protein per serving, and whole-grain bread, which also provides a good amount of protein. Bananas add natural sweetness, fibre, and important nutrients like vitamin B6, potassium, and vitamin C. They also add to the sandwich's fibre and carbohydrate content, providing sustained energy without any added sugars.
To make this sandwich even more protein-packed, consider using whole wheat bread, which contains cysteine, an important amino acid. Additionally, you can grill the sandwich in a pan with a little oil to make it crispy and toast-like. If you want to add some extra sweetness, a small amount of jam or jelly can be included, but be aware that these usually contain added sweeteners.
For those who prefer a sweeter breakfast option, peanut butter and banana can also be combined with oatmeal. This can be made by cooking oatmeal as usual and then adding vegan protein powder and almond milk to taste. Top it off with sliced bananas and peanut butter, and you have a delicious and nutritious breakfast that will keep you full for hours.
If you're looking for a more savoury option, avocado toast with tofu is a great choice. Simply mash avocado and tofu together to create a thick paste and spread it on your favourite toast. This savoury option provides a good balance of healthy fats and protein to keep you energised throughout the morning.
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Frequently asked questions
Here are some vegan breakfast options that are high in protein:
- Chia pudding
- Baked oatmeal
- Vegan frittata
- Tofu scramble
- Quinoa with chai-spiced almond milk
- Chickpea fritters
- Hummus wrap
- Peanut butter banana sandwich
- Tofu breakfast burritos
- Vegan pancakes
Some high-protein foods that can be added to breakfast include:
- Nuts, such as peanuts and almonds
- Seeds, such as pumpkin seeds, chia seeds, and flax seeds
- Legumes, such as lentils and chickpeas
- Tofu
- Vegan yogurt
The amount of protein needed at breakfast can vary depending on individual dietary needs and preferences. However, it is generally recommended to include a good source of protein at each meal to ensure adequate intake throughout the day.
Some savory high-protein breakfast options include:
- Savory granola
- Crispy chickpeas on avocado toast
- Tempeh sandwich
- Vegan tofu scramble with tempeh bacon
- Savory mushrooms on toast
