Here are some high-protein vegan breakfast ideas to fuel your day:
1. Tofu Scramble
Ingredients:
1 block of firm tofu
1 tbsp olive oil
1/4 tsp turmeric
1/4 tsp black salt (Kala Namak)
1/4 cup diced bell peppers, onions, spinach, or your favorite veggies
Nutritional yeast (optional for cheesy flavor)
Salt and pepper to taste
Instructions:
1. Press tofu to remove excess moisture, then crumble it with your hands.
2. Heat oil in a pan, sauté the veggies until soft.
3. Add the tofu, turmeric, black salt, and cook until heated through.
4. Stir in nutritional yeast for added flavor. Serve with toast or in a wrap.
Protein: Approximately 20g per serving (depending on the tofu brand)
2. Chia Seed Pudding
Ingredients:
1/4 cup chia seeds
1 cup almond milk (or any plant-based milk)
1 tsp vanilla extract
1 tbsp maple syrup or sweetener of choice
Toppings: Berries, nuts, coconut flakes
Instructions:
1. Mix chia seeds, almond milk, vanilla, and sweetener in a bowl.
2. Stir well and refrigerate overnight or for at least 2 hours until it thickens.
3. Top with berries, nuts, and other toppings before serving.
Protein: Approximately 10g per serving
3. Vegan Protein Smoothie
Ingredients:
1 scoop of vegan protein powder (pea, rice, or soy)
1/2 banana
1 cup spinach or kale
1 tbsp almond butter or peanut butter
1 cup almond milk or coconut water
Ice cubes (optional)
Instructions:
1. Blend all ingredients until smooth.
2. Serve chilled with extra toppings like hemp seeds or granola for crunch.
Protein: Approximately 20-30g (depending on protein powder)
4. Peanut Butter and Banana Overnight Oats
Ingredients:
1/2 cup rolled oats
1 tbsp peanut butter
1/2 banana (sliced)
1 cup plant-based milk
1 tbsp chia seeds or flaxseeds
1 tsp maple syrup (optional)
Instructions:
1. In a jar, combine oats, peanut butter, banana, plant-based milk, chia seeds, and sweetener.
2. Stir well and refrigerate overnight.
3. In the morning, stir and enjoy!
Protein: Approximately 15g per serving
5. Vegan Lentil Pancakes
Ingredients:
1 cup red lentils (soaked overnight)
1/2 cup water
1/4 tsp turmeric
1/4 tsp cumin
Salt and pepper to taste
Olive oil for cooking
Instructions:
1. Blend soaked lentils with water, turmeric, cumin, salt, and pepper until smooth.
2. Heat a pan with oil and pour in the batter to make pancakes.
3. Cook until golden brown on both sides.
4. Serve with avocado or a side of veggies.
Protein: Approximately 18g per serving
6. Vegan Seitan and Avocado Breakfast Burrito
Ingredients:
1/2 cup cooked seitan (or store-bought)
1/2 avocado
1 small tomato, diced
1 whole-wheat tortilla
Fresh cilantro
Lime juice
Salsa or hot sauce (optional)
Instructions:
1. Heat the seitan in a pan until crispy.
2. Mash avocado and season with lime juice, salt, and pepper.
3. Assemble the burrito by adding seitan, mashed avocado, tomato, and fresh cilantro to the tortilla.
4. Roll up and serve with salsa or hot sauce.
Protein: Approximately 25g per serving (depending on seitan)
7. High-Protein Vegan Granola
Ingredients:
1 1/2 cups rolled oats
1/2 cup hemp seeds
1/4 cup almonds or walnuts, chopped
2 tbsp peanut butter or almond butter
1/4 cup maple syrup or agave
1 tsp vanilla extract
1/2 tsp cinnamon
Instructions:
1. Preheat the oven to 350°F (175°C).
2. In a bowl, mix oats, nuts, seeds, cinnamon, maple syrup, and peanut butter.
3. Spread mixture onto a baking sheet and bake for 20-25 minutes, stirring halfway through.
4. Let cool and enjoy with plant-based yogurt or milk.
Protein: Approximately 10-15g per serving
8. Vegan Tempeh Bacon with Avocado Toast
Ingredients:
1/2 block of tempeh (sliced thinly)
1 tbsp soy sauce or tamari
1 tsp maple syrup
1/2 avocado
2 slices whole-grain bread
Lemon juice
Salt and pepper
Instructions:
1. Marinate tempeh in soy sauce and maple syrup for 10-15 minutes.
2. Cook tempeh in a skillet until crispy on both sides.
3. Toast the bread and mash the avocado with lemon juice, salt, and pepper.
4. Spread avocado on toast and top with tempeh bacon.
Protein: Approximately 20g per serving
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These high-protein vegan breakfasts are not only delicious but also nutritious, providing energy and helping to keep you full longer.
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