This roundup of 29 high-protein vegan breakfast recipes will get your morning started right. Many are easy, no-cook, make-ahead breakfast recipe options that also taste DELICIOUS! There’s a good mix of sweet and savoury options, so you’re sure to find something no matter what you’re craving.
Why is protein important at breakfast?
Protein is extremely satisfying, and helps to slow down blood sugar rise. As a registered dietitian, I place a lot of importance on including protein at every meal… and it can be transformative at breakfast! If you’re the type to scarf down a muffin or some cereal and a vanilla nonfat latte in the morning, perhaps you’ve experienced how hungry you can get (so soon!) after breakfast?
When you skimp on the protein – and particularly when you’ve got a lot of refined flours and sugars – your blood sugars soar and then crash just as quickly.
It’s a surefire path to carb cravings, unstable energy levels and maybe even overeating. Getting adequate protein helps you jump off the blood sugar roller coaster. This is super important for all of us because of the effects blood sugars have on cravings, energy levels, and inflammation. So, while breakfast is a great start, enjoying higher protein lunch and dinner meals is a good idea too.
Nuts, seeds, legumes and grains all have protein, but the trick is ensuring you eat enough. A tiny sprinkle of quinoa just won’t cut it, or keep you satiated. When you eat a whole foods, plant-based diet it can feel like you are eating a lot of food… and it’s because whole plant foods are nutrient-dense, not calorie-dense (except for seeds and nuts!).
So instead of eating an 800 calorie muffin, you can pack in a nice big breakfast bowl that will keep you going for way longer.
I love it, and recommend that you buy non-GMO or certified organic tofu. As long as you aren’t allergic to it, tofu is a healthy food that’s also a low FODMAP protein option for folks on a plant-based diet.
To shake up your breakfast routine, try these awesome high protein vegan breakfast recipes. And if you’re looking for more great recipes and breakfast inspiration, check out some of my favourite plant-based cookbooks!
Vegan Breakfast Smoothie and Smoothie Bowl Recipes
Filling, flavourful and packed with plant-based protein and fibre, these vegan black bean breakfast burritos are the perfect hearty breakfast. Just one pan, 30 minutes and you'll make enough to meal prep a week's worth of breakfast!
These might just be the most delicious oats you’ll ever make! This vegan apple pie oatmeal is topped with cinnamon and swirled with a five-ingredient tahini caramel sauce that is so delicious your head might explode. As written, the recipe has about 12 grams of protein per serving but you could easily boost that by doubling the hemp hearts.
By Well and Full. Love this recipe… but it’s not actually high protein on it’s own. It’s a common myth that quinoa has a lot of protein! So why is it on here? Because it looks super yummy, and if you stir in 1/4 of hemp hearts just before it’s done cooking, and divide it into two portions, you’ll get your 15+ grams of protein.
This vegan breakfast sandwich is packed with healthy, nourishing ingredients. Made with chickpea flour “eggs,” vegan cheese, spinach, sprouted grain bread, and more, this is an amazing savory plant-based breakfast. It’s quick and easy to make too — you just need 20 minutes!
With a full 3/4 cup of chickpeas and 2 slices of sprouted grain toast, this breakfast nets you 22g of protein! It’s my go-to for an easy savoury breakfast. And it’s one of the most popular recipes on the site!
From Running on Real Food. Love this idea… I would substitute 100% whole grain wheat or rye flour (try a blend of brown rice and GF all purpose if you’re gluten free) and unsweetened almond mylk for the water.
By Minimalist Baker. This hash packs in greens, comforting and filling sweet potatoes and plenty of protein. If you need a higher protein breakfast, just boost with hemp hearts! 3 tbsp of hemp will get you to about 25g of protein total.
High Protein Vegan Breakfasts: Strawberry Pineapple Smoothie
Prep Time: 5mins
This roundup of 29 high-protein vegan breakfast recipes will get your morning started right! Many are easy, no-cook, make-ahead options just like this yummy strawberry pineapple smoothie. This sweet and creamy smoothie takes just 5 minutes to make. It's also low FODMAP so it's a great choice for whenever you're feeling a bit bloated, or if you're following a low FODMAP diet for IBS.
1bottlevegan liquid probiotic, I use Bio-K+ blueberry
High Speed Blender
Place all ingredients in a high-speed blender, with a couple of ice cubes if you want it extra frosty, and blend until smooth, about 1 minute.
This smoothie has about 10 grams of protein from the hemp hearts.If you need more protein at breakfast, and you’re not worried about keeping it low FODMAP, make it with unsweetened organic soy milk instead of water for an extra 8-9 grams of protein! It will also make the smoothie extra creamy.Confused about protein? Find more sources of plant-based protein here.
Want to eat more plants? Try these super easy swaps (AD)
If you’re looking to eat more plant-based foods, keep it simple: what are the foods you consume every day? Are there yummy plant-based alternatives for those foods? Usually, the answer is yes!
When we’re making dietary change, our minds immediately start planning a massive overhaul. But if you want to make it stick, it’s the small changes, over time, that create real success.
Making plant-based swaps doesn’t have to be difficult - or expensive! In fact, simple plant-based foods can often be less expensive, leaving more room in the grocery budget for the important things in life, like chocolate (ha!)
Try these 5 easy plant-based swaps:
-Swap butter for @earthbalance buttery spread. It’s a delicious replacement that tastes and performs just like butter! Use it in your favourite cooking and baking recipes to add a rich, creamy flavour. Click the link in my bio to learn more about Earth Balance buttery spreads.
-Swap mashed chickpeas for tuna in your favourite tuna salad recipe. Add a little extra salt and a splash of rice vinegar to give you that taste that the whole family will love.
-Make an oat latte instead of a regular latte. Oat milk has a creamy, neutral taste that I find most people absolutely love.
-Make sandwiches with smoked tofu instead of lunch meats. No need to cook first - just slice and enjoy!
-Add cooked canned lentils to your marinara instead of ground beef! It’s a family-friendly swap that adds more sneaky fibre to your meals.
There is NOTHING more perfect than a big skillet of garlicky greens…unless those greens are also lavished in the buttery taste of @earthbalance buttery spread. I love Earth Balance because it tastes and performs just like butter…and it’s made with a smooth blend of non-GMO oils.
Nutrient-dense and super flavourful, these garlicky greens make a great side dish, or addition to a grain bowl. I marinated the tempeh with the tempeh ‘bacon’ marinade from my website!
I also love these greens tossed with pasta - or straight out of the pan. I’d say this recipe serves 4 but let’s be real: I can easily eat half the pan myself! They take just 10 minutes to make so you can get your greens on whenever the craving strikes.
Here’s how to make them:
Chop up 4-5 cloves of garlic. De-stem and slice 2 bunches of greens (collards, kale, chard, spinach, or dandelion) into ribbons. Add 2 tbsp of @earthbalance and greens to a large skillet over medium heat and cover with a lid for two minutes to wilt.
Remove lid and add garlic, ½ tsp salt, a good pinch of chile flakes and stir for 2-3 minutes, until the moisture is mostly evaporated and garlic is translucent. Leftovers will keep for 2-3 days in the fridge.
Click the link in my bio for the marinade recipe, and to learn more about @earthbalance buttery spreads!
Folks buy a LOT of enzymes…but where’s the science?
Digestive enzymes are probably the most popular digestion supplement, after probiotics. So you might be surprised to learn how little actual science there is to support their use in gut health.
(Use of lactase pills and alpha-galactosidase (beano) are an exception. We know those work, and why!)
However, a lot of folks say they feel better taking them. So what do we need to consider?
🤔 gut issues like celiac disease can decrease brush border enzymes like lactase (scroll down in my feed for a while post devoted to lactose intolerance). So a little extra support here might help you feel better
🤔 there could be something going on in the gut that is overlooked clinically, like sucrase deficiency - so enzymes would likely make you feel better without knowing why!
🤔 however, you DO NOT WANT to fully digest + and absorb your food. That’s not the goal. Why? Well, indigestible plant matter (AKA fibre + FODMAPS) can be fermented by your gut microbiome to keep it (and you!) healthy
🤔 relying on enzymes to feel better means you are likely not addressing the underlying cause of what’s going on in your gut.
There are VERY FEW human trials to support use for gut issues.
One 2011 pilot (small!) study suggested that enzymes may support maldigestion leading to IBS-like symptoms but it was messy, and not super reliable.
THIS DIETITIAN’S TAKE? Before you go and buy enzymes, make sure you know what’s up with your gut and address’s nutrition as a whole with a gut health dietitian before taking supplements 🌱
PMID 26806042 26030273 22095308 31493040...
New to plant-based cooking? Or, your vegan meals aren’t as flavourful as you’d like?
I’ve got a few tips to help you re-create the flavours you crave with plants.
Plant-based meals can be just as flavourful as your traditional favourites but it does take time to re-learn how to create those flavours when you aren’t using meat or dairy. The fats in those foods intensify the flavours of the dish, as many flavour molecules are actually fat soluble.
Use these tips and in no time, your plant-based dishes will be EVEN better than your old faves, with some help from a few plant-based swaps, like @earthbalance buttery spread. It adds a rich, buttery flavour and contains no trans-fat.
🌱 Start your dishes with aromatics sauteed in the buttery taste of @earthbalance spread. Garlic, onions, leeks and shallots create a richly savoury base for any meal. Plus, these vegetables contain gut-boosting FODMAPs that help feed your gut microbiome. Paired with the delicious taste of Earth Balance, it’s a win-win!
🌱 Amp up the flavour factor with herbs and spices. Create richness with cumin and coriander. Add a bit of smoke with smoked paprika. Use sazon to bring the umami! Brighten dishes with parsley and cilantro. Use at least 1-2 tsp of herbs and spices in a recipe and when you add herbs, forget the tablespoon. Opt for ½ - 1 cup!
🌱 Salt early, and often. One of the reasons why restaurant dishes taste as good as they do is because every layer is salted. It doesn’t make the dish taste salty, it makes each ingredient more flavourful. So once your onions or mushrooms are cooked, season with a bit of salt and pepper. After the next additions, season a bit more. Then, at the end, taste BEFORE you salt. You may find you need a lot less than you think!
(Tips 4 + 5 in the comments!!)
Visit the link in my bio to learn more about Earth Balance’s delicious spreads!
I am SO excited to show you #GoodForYourGut 🎉
Good For Your Gut is more than just a cookbook! I wanted to create a resource that you can refer to again and again to help keep your gut feeling it’s best, for LIFE!
I created this book to show you how to build a healthier gut with plants. And that you can LOVE what you eat while you do it. The plant-based recipes in this book are as delicious as they are healing. And yes, that includes dessert 🍪
🌱 The 90+ plant-based gut-friendly recipes including high fibre, fermented, gluten free and yes, #lowfodmap to help you protect, heal + even soothe and irritated gut
🌱 There are also 100 pages of education on gut health + the microbiome upfront! Swipe through for a sneak peek 👀
🌱 Includes specific advice for common digestive concerns such as bloating, constipation, reflux and IBS
And that’s just announcement one!
I am absolutely out of this world thrilled to tell you that @indigo has selected Good For Your Gut as one of its Most Anticipated Books for 2022 🤯
📖 You can now preorder my book from Indigo for 25% OFF THIS WEEK using the link in my profile. Your copy will arrive May 2, launch day!!!
And be sure to hold on to your receipt, as I have preorder goodies coming your way too!! 🎁
Thank you SO much for all of your support. I hope you love this book as much as I do 💚💚💚...
The information on this site is intended as educational only and cannot replace one-on-one consultation with a registered dietitian.
We respectfully acknowledge that we live and work on the ancestral and unceded lands of the Coast Salish peoples–Sḵwx̱wú7mesh (Squamish), Stó:lō and Səl̓ílwətaʔ/Selilwitulh (Tsleil-Waututh) and xʷməθkʷəy̓əm (Musqueam) Nation.