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5 High-Protein Vegan and Vegetarian Breakfasts to Power Your Morning
Eating plant-based may be good for the environment (not to mention you!), but it can make it tougher to get enough of certain nutrients from food alone, including one key macro: protein.
When it comes to breakfast, this can be a concern, since experts typically recommend shooting for around 15 to 20 grams of protein at your morning meal. Taking in an adequate amount is critical to “help keep you full and satisfied all morning long,” Desiree Nielsen, RD, a recipe developer with a focus on plant-based nutrition, tells SELF. Otherwise, you run the risk of feeling tired, sluggish, and hangry—not exactly a recipe for a.m. success. What’s more, protein can also help control your blood sugar, preventing spikes that’ll lead to an energy crash down the line. If you routinely experience the dreaded mid-morning slump, that’s probably a sign that you could benefit from an extra boost.
Sound familiar? If so, we have five high-protein vegan and vegetarian breakfast recipes here to save the day. Developed by Nielsen herself, they all contain at least 15 grams of protein (and one even doubles that!) And because a truly satisfying meal is a balanced one, protein is not the sole nutrient at play: In addition to various vitamins and minerals, you’ll also find that these recipes pack plenty of fiber thanks to their fruit-and-veggie-forward design. Check out the full list below for breakfast ideas that won’t leave you digging into your lunch before the mid-morning break.
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Photo by Desiree Nielsen, RDHerby Green Pea Egg Bites
If you don’t have time to make breakfast at home, you might consider stopping by a coffee shop to pick up some classic egg bites to eat on the road. “They’re such a popular choice as a more protein-rich breakfast,” Nielsen says. That said, it’s surprisingly easy to whip up your own: Just knock them all out one evening for a couple days’ worth of grab-and-go options. Besides the speed and simplicity of this recipe (not to mention the fluffiness provided by the tofu and cottage cheese), Nielsen also likes it because it’s super easy to customize: “It’s really easy to switch up the vegetables, the herbs, the flavors so that you don’t get bored,” she says (or so that you can finish off old produce languishing in your fridge that you’d otherwise throw out).
Pro tip: Take the flavor profile in a more Spanish direction by adding paprika and roasted red pepper. “You just want to make sure that you pat them really dry so you’re not adding too much extra moisture,” Nielsen says. Or, do a classic spinach-and-feta combo: Steam the leaves, wring out the water, chop them up, and stir them into the egg bite mixture. That’ll offer “a nice little boost of iron,” Nielsen says.
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Photo by Desiree Nielsen, RDCaprese Pesto Cottage Cheese Toast
Cottage cheese on toast? It might sound weird, but it’s actually a super effective—and, yes, surprisingly tasty!—way to boost your protein at breakfast, since half a cup of cottage cheese provides about 12 to 14 grams. “There are not a lot of foods that can really compare,” Nielsen says. Just slather it on a slice of sprouted-grain toast for a five-minute meal that doesn’t require much forethought but delivers a hefty dose of both protein and fiber. Meanwhile, refreshing toppings like tomato and basil will elevate the flavor and bring some seasonally appropriate summery vibes.
Pro tip: Even though this recipe on its own packs pretty much all the essentials—“you’ve got your serving of vegetables, you’ve got healthy fats, you’ve got protein, you’ve got fiber,” Nielsen says—you can always flesh it out for a “little bit of a lazy brunch” with a green salad to go alongside. “That would be a perfect pairing to round out the plate and make it feel like a bit more of a weekend meal,” Nielsen says.
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Photo by Desiree Nielsen, RDCreamy Blueberry Chai Overnight Oats
This is a “really nice take on overnight oats,” Nielsen says—a dish that she tends to make a lot because it is easy to whip up, keeps well in the fridge, and offers a robust array of nutrients. Not only does it deliver a surprising 20 grams of protein per serving, it’s also packed with soluble fiber thanks to the combo of antioxidant-rich blueberries, chia seeds, and rolled oats, so it’s “very, very gut-healthy as well,” Nielsen says (plus “sustaining and energizing”). Meanwhile, almond butter and vanilla extract combine for a creamy, comforting texture, and warming spices like cinnamon and cardamom contribute a potent flavor hit. And while this recipe does boast a longer ingredient list than the other ones, don’t be daunted: Most are just spices (again, important to the overall flavor!), so you should be able to find them all in the same section of the store and buy them for pretty cheap.
Pro tip: Make this recipe a two-in-one by adding black tea for an energy boost, Nielsen says. “If you don’t have time to make coffee in the morning, then this can be your gently caffeinated breakfast to get you at the door.” What’s more, the tannins in the tea will provide a richness that will only deepen the overall flavor.
Related:
- Feed Your SELF: 10 Easy, Healthy Dinner Recipes Perfect for After Work
- 5 Protein-Packed Overnight Oats Recipes to Make Your Breakfast So Satisfying
- 5 High-Fiber Breakfast Recipes That Will Keep You Full Until Lunch
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SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.