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
This vegan breakfast burrito recipe is the perfect way to start your day! Think black beans, sweet potatoes, spinach and more, for plenty of fibre and protein to set you up for success. A terrific plant-based breakfast, these breakfast burritos are made without tofu, and take just 30 minutes to make. Recipe yields 6 breakfast burritos, and they freeze wonderfully!
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.
This peppermint bark is so yummy and soooo easy, it makes a great holiday hosting gift! (AD)
I really love gifting homemade goodies around the holidays, so whenever I can, I am mindful to make allergen-friendly treats so that everyone can enjoy them, like this peppermint chocolate bark made with @enjoylifefoods new Chocolateriz - Ricemilk baking morsels and white baking mini chips!
It’s fun to make with the kiddos, plus, it’s a school-safe treat for end-of-year celebrations!
Did you know that 1 in 2 Canadian households is impacted by food allergy?
Enjoy Life is made in North America’s largest dedicated nut- and gluten-free facility, and all of their products are free of the top 14 common food allergens, like wheat, egg and dairy (so yes, they’re vegan!) and perfect for those with intolerances, too.
Peppermint Holiday Bark
255 gram bag of Enjoy Life Chocolateriz - Ricemilk Morsels
255 gram bag of Enjoy Life White Baking Mini Chips
½ cup (125 mL) mini candy canes
¼ teaspoon (1.25 mL) peppermint extract
Method is in the comments!!
Visit enjoylifefoods.ca to learn more about the new products 🍫
Confused about what serving sizes on the nutrition facts actually mean? (AD)
You know that I’m not a big numbers person: nutrition should be simple! Eat mostly whole and lightly processed plants like vegetables, canned beans and sprouted grain bread and don’t sweat the rest of it.
But what if you want to check in on your fibre intake? Or see how you’re doing with protein?
That’s when understanding the nutrition facts panel matters. So let’s talk serving sizes…which don’t really tell you how much you SHOULD eat. Instead, they make it easier to COMPARE different products by telling you how much nutrition is in a reference serving.
And this year, the reference serving for bread in Canada changed to help make the labels more consistent. Soon, if you haven’t already, you’ll see that the serving size for breads is now 2 slices because, based on stakeholder feedback, that’s the most commonly eaten serving.
When the serving sizes are the same, it is easier to compare things like fibre, protein and minerals between breads.
So next time you pick up @silverhillsbakery Sprouted Grain Breads take a peek! You’ll notice that 2 slices of most varieties contains 10 grams of fibre, more than 10 grams of protein and higher levels of some minerals like iron, zinc, magnesium and selenium than many other whole wheat breads.
But that doesn’t mean YOU need to eat 2 slices. We all have different body sizes, activity levels and appetites. You might only need 1 slice…or you might need 3! If that’s the case, remember to do the math on the label,cutting values in half to see the amount in one slice.
Have a question about label reading, sprouted grains or fiber? Drop it in the comments!
Eating higher fibre plant foods with an irritated or inflamed gut can lead to pain, bloating or diarrhea.
But does that mean you don’t tolerate them?
Not exactly 🤔
Instead, consider your gut in need of some rehab, the same way that you’d rehab your body in order to get back to full activity post-injury.
The reason why plant fibres feel irritating - but also why they’re so good for you - is that by definition they are hard to break down and not 100% absorbed.
So the undigested or unabsorbed plant matter travels through the gut where it may feel irritating, gets fermented by gut bacteria leading to pain or bloating, or drawing water into the gut leading to loose 💩
But you CAN increase tolerance.
I did it in practice for years: increasing intake of plants AND improving gas, bloating and 💩 at the same time.
It’s best done one-on-one but I know that not everyone has access to a dietitian so consider these tips with your doc:
1. Choose a low fermentation, soluble fibre like psyllium or partially hydrolyzed guar gum (PHGG). These are less irritating and don’t cause as much gas as other fibres.
Start with 1 tsp (5 mL) a day. Drink at least 1 extra glass of water a day. Take separately from supplements + medications as it can bind them up. Wait until you feel no symptoms before you increase dose.
2. What about food? juiced or blended is your friend. Can’t eat chickpeas? Try 1 tbsp hummus. Can’t do greens? Try green juice. Veggies tough? Try making a roasted vegetable soup.
Cooking veg, and blending, makes veg easier to digest. A tiny bit is better than nothing!
3. Go slow and be consistent. It’s better to drink 1/2 cup of green smoothie every single day than to try a stir fry once a week. Your gut - and gut microbiome - need time to adjust. And it will!!
Hope these tips are helpful! Looking for more?
I’m doing a mini-deep dive on FODMAPS in my Nutrition with Desiree community Friday (it’s free!) or grab a copy of my book Good For Your Gut. The Soothe recipes are designed for compromised guts.
Last month, I asked what gets in the way of eating more fruits + veg, and many of you said that you don’t always like the taste…well, that I can help with!
In partnership with @halfyourplatecanada I want to help you LOVE fruits and veggies so you can get more of these incredibly nourishing foods into your body. Because if you don’t love what you eat, what’s the point??
First things first: if there is any veg you really don’t love, don’t force yourself to eat it. There is no one food that is irreplaceable in your life.
However, if you find that fruit or veggies like greens aren’t your fave in general, it’s likely because you just haven’t found a way of preparing them that works for you. Fruits and vegetables offer a whole world of new flavours and textures and enjoying them means adapting them to suit your unique taste buds. It’s easier than you think!
Here’s what you need to know about creating craveable flavours 😋
Let YOUR taste buds be your guide. Taste the food, adjust the flavour, taste again and adjust until you love it! I love bright + acidic flavours. I love lots of spices…you might not. Make it work FOR YOU!
Just blah? Try doubling the herbs + spices called for in the recipe. I rarely make anything without at least 2-3 teaspoons of dried herbs + spices. BRING ON THE FLAVOUR.
🍋 Something taste flat? A bit of lemon, lime or vinegar will lift it up. Go too far? A tiny bit of sugar will mellow the acidity.
If you detect bitterness, salt, sugar and acid (like lemon) all neutralize it. Start with a squeeze of lemon or lime. Didn’t work? Try a pinch more salt. Need something extra? Add a tiny drizzle of maple or sugar. Start low, you can always add more.
Roasting brings out mellow sweetness in almost all veg, from tomatoes to carrots to beets and even greens. 🥬
My friends @halfyourplatecanada have a great resource on creating flavourful recipes using fruits + veggies. Just head to www.halfyourplate.ca and head to the resources tab!
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.