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 Spruce. Silken tofu will make this smoothie extra creamy…if you need a higher level of protein (over 20g) just boost it with hemp hearts or a bit of extra protein powder.
Not into protein powder? I got you! This shake from Minimalist Baker harnesses the power of grains, nuts and seeds to pack in 20g of protein without protein powder or tofu.
From From My Bowl. To really make these high protein, I would triple the black beans and spinach and reduce the sweet potatoes to 1 large. Then, you’ll have enough prepped for the whole week!
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.
Greek chickpeas on toast is a quick and simple dish that makes a very tasty and nutritious breakfast, lunch or dinner. It’s naturally vegan and gluten-free.
By Connoisseurus Veg. Tempeh tends to freak people out because they don’t know what to do with it. This will help! A nice savoury sauce makes this a unique and filling breakfast sandwich option.
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.
By Yuri Elkaim. If you grew up with Cream of Wheat cereal like I did, this is kind of a genius recipe. Almond meal creates a healthy plant-based paleo and low carb porridge.
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.
By Oh She Glows. This is a great savoury pancake recipe that is easy to make. Boost the protein by adding 3 tbsp of hemp hearts to the batter…that will get you over 20g of protein!
Simple vegan omelet made with 7 wholesome ingredients. Tofu and hummus provide a sturdy base, and nutritional yeast and spices add tons of flavor. Easy, flavorful, healthy.
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!
The first time I made this high-protein vegan breakfast bowl recipe, I ate at 7 a.m., and I wasn’t hungry again until 2. I knew I’d made a rib-sticking, high-protein vegan breakfast.
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.
Okonomiyaki is quite possibly one of my favorite foods. Consider it a veganized, Japanese take on a frittata. SO good, from the folks at CAP Beauty + Dark Horse
High Protein Vegan Breakfasts: Strawberry Pineapple Smoothie
1serving
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
Equipment
High Speed Blender
Instructions
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.
Notes
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.
