Protein foods can improve your sense of fullness, making them an excellent component of your morning meal. However, planning a high-protein plant-based breakfast can be challenging with zero to limited meat intake.
Don’t worry. We have plenty of protein-rich recipe ideas, from overnight oats to pancakes, to enjoy brekky while sticking to a plant-based diet.
Why is Eating a High-Protein Breakfast Good?
Before busying yourself in the kitchen, it’s best to understand why protein is necessary for breakfast in the first place. Can’t you have protein foods for lunch or dinner instead?
A registered nutritionist noted that eating a high-protein breakfast can help control hunger throughout the day. As our bodies take time to process protein foods, we feel full for hours, at times lasting through the afternoon.
Studies also have the same findings. Because of improved satiety, we avoid constant snacking and feel less tempted to grab something unhealthy.
When you start the day with a high-protein meal, you tend to make better food choices, manage your cravings, and maintain a healthy weight.
What High-Protein Plant-Based Options Can You Eat for Breakfast?
If you’re used to eating more protein for lunch or dinner, consider distributing some of your protein intake to your breakfast meal. Gradually eat more protein in the morning and observe how your appetite changes.
It sounds easy, but plant-based eaters may find it hard to incorporate protein. Not really!
Here are some plant-based protein sources that you can use for cooking a delicious, healthy breakfast.
| High-Protein Plant-Based Sources | Protein Content | Good for Making |
| Seitan (wheat gluten) | 75g per 100g or ½ cup | Breakfast meats like sausages |
| Chickpeas | 19g per 100g or ½ cup | Breakfast scramble, toast |
| Firm tofu | 17g per 100g or ½ cup | Breakfast scramble, wraps |
| Sunflower seeds (toasted) | 17g per 100g or ½ cup | Homemade breakfast spreads |
| Lentils | 9g per 100g or ½ cup | Lentil bowls, quesadillas |
| Peanut butter | 8g per 2 tbsp | Toast, overnight oats, bars |
| Nutritional yeast | 5g per 1 tbsp | Breakfast scramble, muffins |
| Quinoa | 4g per 100g or ½ cup | Breakfast bowl, porridge |
| Soy milk | 3g per 100g or ½ cup | Smoothies, pancakes |
| Oatmeal | 2g per 100g or ½ cup | Breakfast bowl, porridge |
| Barley (pearled, cooked) | 2g per 100g or ½ cup | Breakfast bowl, porridge |
Easy High-Protein Plant-Based Breakfast Ideas
Now that you have a list of high-protein ingredients, the next step is to collect breakfast recipes where you can use them. Here are a few to spark ideas.
1. Plant-Based Breakfast Shakes and Smoothies
Breakfast shakes and smoothies are not only perfect for busy mornings. They are also easy to modify to boost their protein value.
Apple Cinnamon Smoothie
- ½ cup rolled oats
- ½ cup cold water
- 1 small apple, sliced
- ½ tsp cinnamon
- ½ tsp nutmeg
- 1 tbsp almond butter (or any nut butter of your choice)
- ½ cup unsweetened coconut milk (or any plant-based milk)
- 3-4 ice cubes
Put the oats and water in a blender, then pulse it a few times. Set aside for a few minutes to let the oats soften. Next, add all the remaining ingredients to the blender and process until smooth.
2. Plant-Based Breakfast Breads
The best part about plant-based bakes is you can make them ahead, then warm them up when it’s time to eat. Like smoothies, you can make baked goods high in protein by using the right ingredients.
Savoury Chickpea Pancakes
- ½ cup chickpea flour
- 1/3 cup + 1 tbsp water
- ½ tsp baking powder
- ¼ tsp salt
- Chopped spring onions or fresh herbs of your choice
Whisk the pancake ingredients in a bowl, then allow the batter to rest for about 10 minutes. On a greased skillet, pour ¼ cup of the batter (or more for a large pancake).
Once bubbles form at the centre, sprinkle some chopped herbs or veggies before flipping to cook the other side.
You can also make a sweet version of this recipe by swapping the salt and herbs with one tablespoon of maple syrup, ½ teaspoon of vanilla, and a pinch of salt.
3. Plant-Based Breakfast Oats and Porridge
Oats for breakfast give you protein and fibre, making you feel full for longer. You can also make them sweet or savoury, hot or cold.
Overnight Oats
- ¾ cup rolled oats
- 2 tbsp hemp seeds
- 1 tbsp chia seeds
- ¼ cup almonds, chopped
- 1 ¼ cup soy milk, unsweetened (or any plant-based milk of your choice)
- ¼ cup peanut butter, unsweetened
- 2 tbsp maple syrup
- 1 tbsp dark chocolate chips
Combine all the ingredients in a jar or bowl, making sure to dissolve the peanut butter well. Cover and place in the fridge for 3 hours or longer, depending on your preferred consistency.
If the mixture becomes too thick, you can adjust by adding more milk. For extra nutrition and flavour, top it with chopped fruits and nuts.
4. Plant-Based Breakfast Dishes
This breakfast idea is perfect if you have time to prep and want something hearty. I especially like making plant-based omelettes, breakfast wraps, or toast because they are flavour-packed.
Easy Tofu Scramble
- 1 block of firm tofu (about 450g)
- 1 tbsp olive oil
- ½ tsp salt (or kala namak salt for extra egg-like flavour)
- ½ tsp turmeric powder
- ¼ tsp ground black pepper
Use your hand or a fork to crumble the firm tofu into smaller pieces, making it look like scrambled eggs. Add the oil to a pan over medium heat.
Put the crumbled tofu and the other ingredients. Stir gently and cook for about 5 minutes until tofu is slightly browned. Taste and adjust the seasonings if needed.
Serve with toast, potatoes, vegetables, or mushrooms, or use as a breakfast wrap filling. You can use other flavourings, too, like garlic or onion powder, paprika, nutritional yeast, or curry powder.
Make Breakfast Healthy but Tasty
Healthier morning meals do not have to be bland, boring, and monotonous. Nowadays, there are plenty of protein-rich, plant-based options available. That means plant-based eaters like you can enjoy breakfast without sacrificing flavour or nutrient value.
So, keep testing ingredients and trying all sorts of high-protein, plant-based breakfast recipes! For a healthy snack, why not add a low-calorie protein shake to your meal plan, too?
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