High Protein Vegan Breakfast Ideas To Start Your Day

Packing your mornings with with 25-30g of protein is great for a few reasons:

• It will keep you fuller much longer and will help fuel you through the morning.
• Protein is super important for the body: it is one of the building blocks of hair, bones, teeth, and of course – muscles!
• The latest research suggests that it’s not just about how much protein you need, but also about when you get your protein. Since our bodies can only use so much protein at a time, making the effort to spread your protein intake throughout the day can optimize how your body uses it.

Proteins For Breakfast

Peanut Butter or Other Nut Butters

Despite being high in calories and fat, nut butters can actually be good for you if consumed in moderation. They’re packed with protein! According to the USDA, there are approximately 8 grams of protein in 2 tablespoons, or 32 grams, of peanut butter.

Another option is to use peanut butter powder. This powder has fewer calories and fat than other powders with the same amount of protein.

Nut butters are a food that contains protein and fats that are beneficial for heart health. Here’s a high protein vegan breakfast formula to try.

• 2 tablespoons nut or seed butter
  • Almond
  • Pumpkin
  • Peanut
  • Pecan
• 2 slices high protein toast
• 1-2 tablespoons of hemp hearts (sprinkled on top)

Seeds

All of these seeds have a high protein content. Try adding protein to your smoothies, oatmeal, or whole grain toast for an extra boost. One ounce of chia seeds contains 5 grams of protein.

Chickpeas, Beans, and Lentils

While you may not think about eating chickpeas, beans, or lentils at breakfast, there are many creative ways to incorporate them into your morning meal. For example, you could add them to your omelet or scramble, make a breakfast wrap, or create a hearty bowl.

Instead of spreading butter on your toast, spread hummus instead. – Make a breakfast burrito with beans and avocado. This will be a healthy and filling meal to start your day. Make savory oats with lentils. You’ll get 15 grams of protein from just half a cup of chickpeas.

Beans are a central part of plant-based diets. Beans contain both protein and fiber, making them a good option for a healthy diet. Both protein and fiber help you to feel fuller for longer and help to prevent blood sugar spikes.

Soy (Tofu or Tempeh)

A vegan scramble made with tofu is a high protein and healthy breakfast. If you eat half a cup of tofu, you will consume 10 grams of protein.

Vegan Breakfast Burrito – Easily make this burrito by using vegan tofu scramble, potato, beans, avocado, and more. It’s a delicious and nutritious way to start your day! A great hearty vegetarian breakfast.

You can easily scramble tofu and add in vegetables to make a satisfying breakfast.  Your options are endless.

Protein Powders

If you want to increase your protein intake, add a scoop of vegan protein powder to your next meal. There is typically around 20 grams of protein in a serving of protein powder. I prefer protein powders that are simple and not full of fillers.

Fewer ingredients are better. My go-to protein powder is usually a basic pea protein, but there are other options available that cater to specific needs.

A protein smoothie is another way to bump up the protein content of breakfast. Protein powders are the best way to get enough protein in your smoothie. Plant-based proteins generally contain more fiber than animal proteins, as well as vitamins and minerals.

Vegetables

Yes, vegetables have protein too! The protein content is not as high as the sources above, but when it is combined with other ingredients, the total protein content starts to increase. One cup of broccoli has 2.5 grams of protein.

Kale Smoothie – This five ingredient Kale Smoothie is a great way to start your day and get a burst of energy. This recipe is perfect for those who are looking for a sweet, satisfying, and kid-friendly snack. Make this simple smoothie by combining pears, apples, kale, almond butter, protein powder, and almond milk is full of flavor and provides plenty of protein and nutrients.

Oats and Whole Grains

In addition to being a good source of fiber and other nutrients, oatmeal and other whole grains also contain protein. A single cup of cooked oats contains 6g of protein.

Make ahead overnight oats is a great breakfast option.  Adding berries can provide additional nutrition. Peanut Butter Banana Oats – This breakfast dish is so yummy, it tastes like a dessert! This quick and healthy breakfast contains steel-cut oats, dairy-free yogurt, nut butter, flaxseed, fruit, cinnamon, and nuts. You only need to spend 5 minutes preparing this breakfast the night before, making it ideal for hectic mornings!