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What is Veganism
Veganism is a plant based diet that excludes meat, dairy, eggs and all animal-derived ingredients. With the rise of vegan restaurants opening up in major cities to meet demand, many popular health figures touting its benefits (and even athletes), and more people becoming aware of the environmental impact of eating animals; veganism is quickly becoming mainstream.
But with any new way of living comes questions about how to make sure you’re getting enough protein without just drinking protein powder!
How to get more protein in your diet (without just protein powder)
The answer to having a high protein vegan breakfast table is surprisingly simple: eat more high protein vegan foods. That means beans, legumes, nuts/seeds (pumpkin & hemp seeds), peanut butter, soy products (tofu/tempeh), grains (quinoa), and various other plant based protein.
Veganism is delicious, healthy, environmentally-friendly, and growing in popularity, but it can be expensive if you’re not buying the right vegan protein sources or getting enough of them.
Our Top Plant Based Protein Breakfast Options
We’ve compiled a list of some of the best high protein vegan breakfast options that are budget friendly and delicious.
Topped with some almond milk, peanut butter, coconut flakes, yogurt, fruit, and nuts for crunch; these high protein vegan breakfast ideas are packed with protein that will keep you full all morning. Bon appétit!
1. Avocado Toast
(30g per serving)
This staple vegan breakfast isn’t just popular because it’s easy to make; it’s also got plenty of protein to keep you full all morning long.
2. Chickpeas & Tofu Scramble
(18g per serving)
Like eggs, tofu scrambles are a great way to start the day with a high protein vegan breakfast and get you going for hours. Blended chickpeas and tofu make this breakfast high in protein and fiber while also super filling. Make a big batch on Sunday night and reheat it throughout the week!
3. Brown Rice Pudding with Dates and Pistachios
(13g per serving)
This pudding is packed with protein, carbs, healthy fats, and fiber. Red lentils are also one of the easiest legumes to cook which makes this healthy breakfast easy to pull together before work or school! Make it at night and refrigerate overnight for an easy grab-and-go high protein vegan breakfast.
4. Buckwheat Granola Parfait with Peanut Butter, Flax Seeds, and Berries
(5g per serving)
Made with buckwheat groats that are high in protein and fiber, this granola is crunchy and sweet. Layer it up with some peanut butter, flax seeds, berries (and/or dairy-free yogurt) for a quick vegan breakfast on-the-run.
5. Banana Oatmeal with Chia Seeds
(8g per serving)
This may be a simple high protein vegan breakfast, but sometimes simple is best! Bananas are high in potassium and fiber making them a great energy booster. Chia seeds provide plenty of Omega 3 fatty acids to keep you going for hours and hours.
6. Baked Oatmeal with Chickpeas and Spinach
(10g per serving)
Oatmeal is a great source of fiber and the chickpeas in this recipe will fill you up, ensuring that you won’t be hungry again too soon. The spinach adds some iron as well as texture to this simple breakfast dish.
7. Cinnamon Baked Tofu with Chickpeas and Spinach
(15g per serving)
Tofu is a great vegan source of protein because it’s made from soybeans, making it high in both protein and iron. The chickpeas in this recipe are also high in fiber which will keep you full all morning long. If you want to, serve this casserole with some whole grain toast topped with almond butter for a more filling breakfast.
8. Breakfast Tacos
(5g per serving)
Who knew that tacos could be healthy? Well they can! These ones are extremely high in protein thanks to the tofu scramble that tops these tortillas. Add some avocado, spinach, and salsa for a healthy vegan breakfast or lunch you can eat on the go!
Want to really spice it up? Try these vegan chicken options.
9. Vegan French Toast
(14g per serving)
This may not be the healthiest recipe on this list, but it is one of the most delicious! Made with whole grain bread, soy milk, pumpkin puree, and maple syrup; this French toast is very high in protein. Enjoy it topped with sliced fruit or dairy-free yogurt.
10. Breakfast Sandwich
(16g per serving)
Made on whole wheat bread, this vegan breakfast sandwich packs in the protein thanks to the Tofu Scramble. Swap out the cheese for Daiya or leave it off completely to make this breakfast vegan!
11. Sweet Potato Breakfast Bowl
(11g per serving)
This simple protein rich breakfast bowl is easy to put together and loaded with antioxidants, vitamin A, fiber, and protein thanks to the sweet potatoes in it. If you want to, you can also add some tofu or black beans to the dish for even more protein.
12. Vegan Banana Nut Oatmeal
(10g per serving)
Who knew there were so many ways to cook oatmeal? This banana nut version of oatmeal is high in fiber and protein thanks to the bananas and nuts that are mixed into it. Top with some chopped banana, raisins, or dark chocolate chips for a more indulgent breakfast.
13. Baked Peach Oatmeal
(12g per serving)
Peaches and oatmeal taste great together and this baked version of the classic is high in both fiber and protein, thanks to the rolled oats used in the recipe. Top with some cinnamon or vanilla soy yogurt for an even bigger protein boost!
14. Baked Vegetable Omelette
(11g per serving)
Made with chickpea flour, this vegan omelette is high in protein thanks to the use of legumes in it. Broccoli, tomatoes, and kale make this omelette even healthier and more delicious. Top with salsa or ketchup to add some flavor if you’d like!
15. Vegan Breakfast Burrito
(14g per serving)
This vegan breakfast burrito is made with black beans, crumbled tofu scramble, avocado, spinach, and Daiya cheese. If you want to, you can swap the Daiya for some salsa or vegan sour cream. Either way, this dish is packed with protein and makes for a filling meal; especially if you serve it alongside half of a whole grain tortilla.
16. Vegan Banana Bread
(8g per serving)
Banana bread is one of the healthiest breakfast foods around. Even better, this vegan version tastes just as good if not better than the original thanks to the use of applesauce in place of eggs!
17. Vegan Mini Quiche
(20g per serving)
Quiches are a great way to add some flavor and protein to your breakfast routine. Mini quiches are even easier to make! This recipe calls for tofu, but you can also try using silken tofu which will give it a softer texture.
Final Thoughts – High Protein Vegan Breakfast
When it comes to breakfast, there are many ways you can add protein and healthy fats into your diet. This article has provided a list of recipes that will help you do just that. If all of these sound like too much work for the morning, we recommend starting with one or two new breakfasts each week until they become part of your routine! What’s your favorite high-protein vegan breakfast? Let us know in the comments below!
High Protein Vegan Breakfast Q&A’s
What is the highest protein breakfast?
According to the USDA, tofu scramble has 7.93g of protein per 1 cup (250ml) serving .
What is the best vegan breakfast?
We’ve outlined above that the best way to start your day is with a nutrient-rich breakfast that includes both complex carbohydrates and proteins. A great example of this is oatmeal! Oats are packed full of vitamins, minerals, and fiber which will give you energy for the morning ahead.