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
From the Glowing Fridge. This is a great option for peanut butter fans! If the serving size feels big to you, add 3 tbsp of hemp seeds to boost protein and take the oats down to 1/3 cup (and omit the extra 1/2 cup water).
By Oh She Glows. Cardamom is one of my favourite spices, so I had to include this! I would eat a double portion (recipe makes 6 jars, create 3 servings instead) for about 12 of protein. The easiest fix to boost it higher would be 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.
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.
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.
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!
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.
Easy Vegan Alfredo with Buttery-sauteed Mushrooms (AD)
COMFORT FOOD DONE RIGHT
When I’m craving comfort, a rich and creamy alfredo topped with mushrooms sauteed in the buttery taste of @earthbalancenatural spread hits the spot every single time. It’s an affordable swap that performs and tastes like butter!
Boil up a pot of your favourite whole grain or gluten free pasta. Meanwhile, toss 1 ¼ cup raw cashews, 1 cup water, 1 tsp salt, 1 tsp nutritional yeast + 1 small clove of garlic in a blender, pop the lid on and set aside.
HOW TO MAKE THE MUSHROOMS:
Heat up 2 tablespoons of @earthbalancenatural spread in a large skillet over medium-high heat. Add 1lb of sliced mixed mushrooms and cook, until mushrooms release their liquid and start turning golden brown, about 7-10 minutes. Add 2 cloves of chopped garlic and stir constantly, for 1 minute. If it’s looking a little dry, melt in another tbsp of spread. Then season generously with salt and pepper.
When pasta is ready, drain and return to the pot, off of the heat. Blitz the alfredo sauce on high speed for 1-2 minutes until silky smooth. Pour over the pasta and toss to coat. Serve topped with mushrooms!
Be sure to hit save on this one so you’re ready whenever the mood strikes…and visit the link in my bio to learn more about Earth Balance’s delicious spreads!
Harissa-roasted sweet potato + spinach salad 🔥
Winter salad just hits different when it’s warm roasted sweet potatoes wrapped up in flavourful + fiery harissa.
Tossed with sweet-tart pomegranate, salty pistachios and a creamy tahini vinaigrette this is one salad that you’ll crave even when it’s 🌨
Want to add a protein? Some crispy roasted chickpeas would be PERFECT here! Or maybe some roasted tofu?
If you’re new to harissa, it’s a Tunisian spice blend or paste made from 🌶 , 🧄 and cumin with many different variations.
If you can’t find it in your local shops, I’ve got a link in the blog so you can make your own! You’ll want to use it on everything.
This yummy salad takes just 20 minutes of hands on time, so be sure to save this post for your next meal plan!
Grab the full recipe by searching ‘sweet potato’ at desireerd.com or via the link in my bio 👩🏻🍳
What’s your fave way to use sweet potato??...
BEEF BARLEY SOUP, but make it 🌱
I don’t know about you, but I could take all the comfort I can get the last few weeks 💆🏻♀️
So often, comfort foods are things we remember from our childhood, and I ate a LOT of canned soup, including beef barley which was a fave as a kid.
So I wanted to recreate that vibe with this mushroom barley soup. It’s got a rich broth, lots of mushrooms and barley, a grain that doesn’t get enough good press IMO
🌾 Barley is rich in the soluble fibre beta-glucan, which helps to not only lower cholesterol but boost the beneficial bacteria in your gut.
And a healthy gut microbiome is part of a healthy mind and immune system so SIGN ME UP!
Barley is also a low glycemic index grain helping you to keep your energy levels (and mood) on an even keel.
All you need is a few basic fridge + pantry ingredients to make this! Head to the link in my bio for the recipe 👩🏻🍳...
1. Slowly build up your fibre intake over time, until you hit 30-40g daily.
2. Drink lots of water
3. 💩 like a champion
Yep, that’s really it*
Your gut is one of the most quickly regenerating tissues in your entire body. It cleans itself and then gets rid of the debris by pooping.
The fibre in the plant foods you eat work a few ways to help this:
🌱 insoluble fibres gently sweep the gut (for real!) encouraging the gut to slough off its cells into the stool
🌱 soluble fibres form a gel that helps bind and remove unwanted substances from the gut
🌱 fermentable fibres feed the microbiome, encouraging a healthy community that creates a short chain fatty acid called butyrate.
Butyrate feeds the gut cells so they can live a healthy cell cycle.
You don’t need expensive pills, powders or regimes to do this. In fact, food does it BETTER than any supplement can do, even fibre supplements.
And you definitely DON’T want to do a colonic, which can not only disrupt the gut microbiome and dislodge helpful gut mucus, it runs the risk of perforating your actual bowel.
If your gut doesn’t feel good right now, I get it. A quick fix would be nice.
But none of these cleanses and detoxes actually solve the root cause of why you feel this way.
So, if you want a healthier gut, see steps 1-3 above.
And if you think something is seriously up with your gut, don’t Google it. Get a thorough check up with your doc and then book in with a digestive health dietitian to help you find digestive relief for good....
Kale isn’t the only game in town 🥬
Collards are PACKED with nutrition. All veg are good veg, but you know I’m a fan of putting greens on your plate daily when you can…it’s why we start the Eat More Plants challenge with the daily 3 🌟
Leafy greens are often mineral rich - and collard greens are a lower oxalate green meaning their calcium is more bioavailable. Even more so when they’re steamed or sautéed!!
Collards are also a member of cruciferous veg family like cauliflower, arugula, bok choy and yes, kale. Cruciferous veg contain unique sulfur-based compounds that are supportive of a healthy cell cycle and hormone metabolism.
HOW TO EAT MORE COLLARDS
🌱 shave stem off leaves, blanch for one minute and use as a wrap. Add them as a second layer in enchiladas. Swap collards for cabbage rolls to switch things up.
🌱 @sweetpotatosoul has a southern style collards recipe on her website
🌱 shred and massage raw collards and serve in a salad, as you do with kale
🌱 How about a chickpea peanut stew with collards on @plantbasedrd blog
🌱 Finely chop and add to a soup or stew
Curious about how good plant-based eating can make you feel? Join us for the Eat More Plants Challenge!
It’s four weeks of zero restriction eating, includes weekly live calls with me and a few surprises too for just $10 USD. It’s the best deal in nutrition…you literally have nothing to lose and plenty of energy to gain ⚡️
Link to join is in my bio…
Are you a collards fan? How do you prepare them??...
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.