High Protein Vegan Breakfast Ideas

You’ve likely heard the age-old adage, “Breakfast is the most important meal of the day”. While I’m not sure that breakfast is somehow more important than lunch or dinner, breakfast can most definitely positively affect your health.

Research shows that eating breakfast is associated with increased mental performance in children and adolescents. Breakfast consumption is also linked to decreased risk of developing chronic diseases.

It’s also the one meal that seems very challenging for most people to eat. Studies show that about 25% of Americans report skipping breakfast. Do you usually skip breakfast?

Vegans, in particular, can struggle with finding breakfast recipes that are void of the usual eggs, bacon, cheese, and butter. Because vegans avoid all animal products, the typical American breakfast food does not fit the bill.

However, those who follow a vegan diet should still make an effort to eat a nutritious and filling breakfast, just like the rest of us.

Without proper planning, one of the nutrients that could be challenging for vegans to consume is protein. When first transitioning to a vegan diet, it’s necessary to seek out plant-based sources of protein instead of the typical animal-based sources. This means seeking out beans, nuts, seeds, oats, whole grains, soy, etc.

Research shows that it is not challenging to meet your protein needs on a vegan diet, but it does require appropriate planning and nutrition education. You just need to get a bit creative!

Check out the following high-protein vegan breakfast recipes below.

Vegan Breakfast Burritos

Yield: 4 servings

Ingredients:

• 4 flour whole wheat 10” tortillas
• 1 tablespoon olive oil
• 2 large russet potatoes, cubed
• 2 15 oz cans black beans, drained
• 1 15 oz can corn, drained
• ¼ cup pico de gallo
• 2 tablespoon cilantro, chopped

Instructions:

• Heat a large skillet over medium heat. Add olive oil and potatoes. Saute until crispy, about 15-20 minutes.
• In a medium bowl, add black beans, and corn. Mix to combine.
• Heat tortillas until pliable.
• Build burritos by layering potatoes, black bean and corn mixture, pico de gallo, and cilantro. Roll up carefully, making sure to fold in the ends. Wrap in foil and store in the refrigerator for up to 5 days.

Protein-Packed Overnight Oats

Yield: 2 servings

Ingredients:

• 1 cup rolled oats
• 2 cups unsweetened oat milk
• 1 teaspoon ground cinnamon
• ½ cup blueberries
• 2 scoops of pea protein powder

Instructions:

• Into two small mason jars, add ½ cup oast, 1 cup oat milk, ½ teaspoon cinnamon, ¼ cup blueberries, and 1 scoop of pea protein
• Stir to combine.
• Secure on lids and store in the refrigerator overnight.

Creamy Chia Cherry Pudding

Yield: 2 servings

Ingredients:

• 2 tablespoons chia seeds
• 2 cups unsweetened almond milk
• 1 cup frozen pitted dark cherries
• 1 teaspoon maple syrup

Instructions:

• In a medium bowl, add all ingredients.
• Stir to combine.
• Pour into two small mason jars. Secure on lids.
• Chill in the refrigerator for at least 2 hours.

Chocolate Almond Butter Smoothie

Yield: 1 serving

Ingredients:

• 1 tablespoon cocoa powder
• 2 tablespoon almond butter
• 2 cups unsweetened almond milk
• 1 teaspoon maple syrup

Instructions:

• Place all ingredients into a high-speed blender. Blend until smooth.

Tofu Scramble

Yield: 4 servings

Ingredients:

• 1 tablespoon olive oil
• 1 block of extra-firm tofu, crumbled
• 1 red bell pepper, diced
• 2 green onions, sliced
• 1 teaspoon ground turmeric
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon paprika
• 1 teaspoon salt
• ½ teaspoon pepper
• 8 slices rye bread
• 1 stick vegan butter

Instructions:

• In a medium skillet over medium heat, add olive oil. Once hot, add tofu. Cook for about 5 minutes.
• Add bell pepper, garlic powder, turmeric, garlic powder, onion powder, paprika, salt, and pepper. Allow cooking for about 15 minutes, stirring occasionally.
• Serve with toasted and buttered rye bread.

Now that you have these options in your repertoire, you can make great choices for breakfast. Reach for these high-protein, plant-based, vegan recipes to start your day on the right foot.