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!
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.
Where do vegans get their protein?
Here are 16 powerhouse sources of plant-based protein. 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.
You’ll notice that there are a lot of tofu recipes here; tofu is one of the most protein-dense plant foods. 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, check out some of my favourite plant-based cookbooks!
Vegan Breakfast Smoothie and Smoothie Bowl Recipes
Blueberry Tofu Smoothie 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.
Blushing Beet Smoothie Bowl. With the protein powder, this sweet-tart treat is a powerful way to start your morning. It’s still one of my faves!
Chocolate Protein Shake (Protein Powder-Free) by Minimalist Baker. This shake harnesses the power of grains, nuts and seeds to pack in 20g of protein without protein powder or tofu.
Strawberry Pineapple Low FODMAP smoothie. This is a great one for any low FODMAP folks! It has 10 grams of protein but it would be super easy to boost with a low FODMAP brown rice protein.
Vegan Breakfast Burritos and Tacos
High Protein Vegan Breakfast Burrito from Oh She Glows. This one is portable and great for meal prep…I would add some extra greens in here for nutrition!
Vegan Spicy Scrambled Tofu Breakfast Tacos from Blissful Basil. Another great option for meal prep…make a double batch on Sunday and enjoy all week!
Sweet Potato Black Bean Burritos 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!
Vegan Overnight Oats and Chia Puddings
Peanut Butter Chia Overnight Oats 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).
Coconut- Cardamom Overnight Oats by Oh She Glows. ardamom 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.
Vegan Breakfast Sandwich and Toast Recipes
Chickpea Avocado Toast from Lazy Cat Kitchen. Served on 2 slices of sprouted grain bread, this will net you just over 20g protein per serve!
Hummus Toast from Choosing Chia. Almost not a recipe…but hummus toast is SO good! Two slices of sprouted grain bread topped with 1/4 cup hummus will net you about 18 grams of protein. Sprinkle on hemp seeds to boost it as necessary!
Greek Chickpeas on Toast from Lazy Cat Kitchen. Chickpeas strike again! This tomato-based recipe is a great make ahead and will net you about 20g protein per serve.
Tempeh Breakfast Sandwich 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.
Vegan Oatmeal and Porridge Recipes
Breakfast Quinoa w/ Chia-Spiced Almond Milk + Cinnamon 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.
Vanilla Breakfast Millet with Apple by Vegan. Adding a vanilla protein powder to breakfast is a simple way to boost protein levels; this breakfast millet is a great option.
Blueberry Cream of Almond Porridge 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 and low carb porridge.
Vegan Breakfast Cookie and Bar Recipes
Easy Peanut Butter Protein Bars by Seeded at the Table. Such a genius recipe…make your own protein bars! Perhaps have a piece of fruit too for a more balanced breakfast.
Protein Breakfast Bars by Wallflower Kitchen. These cookie-like bars are packed with nuts and seeds…SO good for you! And 10g of protein per cookie.
Vegan Pancake Recipes
4-Ingredient Fluffy Vegan Protein Pancakes 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.
Chickpea Pancake 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!
Vegan ‘Egg’ Recipes
Simple Vegan Omelet from Minimalist Baker. Such a genius idea… creating an omelet from blended tofu. Perfect for all you egg fans!
Vegan Breakfast Sandwich by Vegan Huggs. This sandwich uses kala namak and turmeric to transform tofu into an ‘eggy’ breakfast sandwich. Makes enough for a few days!
The Easiest Chickpea Morning Scramble. 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.
Curried Tofu Scramble from The Spruce. This recipe would be delicious on it’s own, with toast or even as a burrito filling!
Vegan Breakfast Bowls
Plant Protein Power Breakfast Bowls by Kitchen Treaty. These bowls combine black beans with tofu…that combo of protein and fibre will keep you SO full! Double the batch and have breakfast prepped for the whole week.
Chickpea Flour Mini Veggie Frittatas by The Mostly Vegan. A great meal prep option, but note serving size; you’ll probably need 3 of these to hit 15 grams of protein.
Sweet Potato Kale Breakfast Hash 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.
Mediterranean Farinata. Everything you love about a frittata… including the protein. Plus extra fibre and a crazy amount of minerals.