A vegan diet is not only good for our bodies but also for animal welfare and the environment. Many people believe that veganism lacks certain nutrients, specifically protein.
If you follow a plant-based diet correctly, you will be able to get all the nutrients your body needs, including protein. Although we used to believe that vegans had to consume proteins that compliment each other at every meal to get the required essential amino acids, we have since discovered that this is not the case, as the American Society for Nutrition has clarified.
It appears that all plant-based foods contain at least some of each essential amino acid, but they may be lacking in certain amino acids. If you're on a plant-based diet, the amino acid lysine is the most likely to be in short supply. You can find it in legumes, though. Grains, nuts, and seeds contain more methionine than legumes.
If you eat a variety of plant-based foods throughout the day, you will be able to get all the amino acids you need.
Tasty Vegan Breakfast Recipes High in Protein
A vegan diet can be well-balanced if careful planning is done initially. Having to combine proteins at each meal is not necessary, which makes the diet easier to follow. Start your day off right with one of these protein-packed vegan breakfast recipes. Packed with essential nutrients that vegans need, these recipes are sure to give you a boost of energy to start your day.
Vegan Lox, Bagel, and Cream Cheese
- 16 grams of protein
There's nothing like a chewy bagel with creamy schmear. To make it vegan, you can use cashew- or bean-based spread instead of cream cheese to reduce the saturated fat and increase the fiber and protein. Instead of eating a large New York-style bagel, which is the same as eating 4 1/2 slices of white bread, choose a whole-grain English muffin.
You'll have a nice balance of essential amino acids if you combine the grains from the English muffin with the cannellini beans in the spread. Cannellini beans are also a good source of iron, a nutrient which vegans usually don't get enough of.
This recipe uses a tomato-based lox that has a sharp, smoky flavor from the smoked paprika and liquid smoke.
Cherry-Kamut Porridge
- 18 grams of protein
Kamut is an ancient grain that originally came from Egypt. It contains 10 grams of protein per cup cooked, which is more than quinoa. Although it is not as common, this porridge provides a heartier option with a chewier texture than most other porridges. This combination goes well with sweet cherries and walnuts that are high in omega-3s. This is a great way for vegans to get more omega-3s in their diet since they do not eat seafood.
Grains such as Kamut contain higher levels of the essential amino acid methionine, but are lower in lysine. So, adding pea or soy milk to your recipe not only gives it a creamy texture, but also adds a good amount of protein and lysine. Choose pea or soy milk that is unsweetened to avoid extra sugar.
Spicy Breakfast Burrito
- 23 grams of protein
This breakfast is convenient for anyone who doesn't have time in the morning to sit down and eat. You can make these burritos ahead of time and store them in the freezer, so you can grab one and leave the house quickly any day of the week.
A sprouted-grain tortilla has 50% more protein than a regular flour tortilla. Sneaking in pinto beans and tofu instead of eggs keeps the protein content high.
Adding sliced avocado to your breakfast burrito will help balance out the carbohydrates, protein, and fat, keeping you fuller for longer.
Savory Protein Breakfast Bowl
- 6 grams of protein
Bowls are still trending in the food world because they are easy to throw together. If you follow this template, you will not go wrong: Grain, high-quality protein, greens, veggies, fun toppings, and a zippy dressing.
This bowl is a good source of plant protein from wild rice, edamame, hemp seeds, and sesame seeds in the tahini. Tahini provides iron and zinc, which are two nutrients that vegans should be aware of.
Overnight Chia Oats
- 16 grams of protein
This morning meal is upgraded with protein and fiber with the addition of chia seeds. These seeds also give the meal a pudding-like texture.
But when it comes to seeds, why stop there? Hemp seeds can help you increase the protein in your diet while not changing the taste of your recipe too much.
Pea milk contains the amino acid lysine, which can help balance out other essential amino acids. Add apricots to the base for some tartness. The USDA reports that apricots are especially high in vitamins A and C.
Tex-Mex Vegan Breakfast Hash
- 13 grams of protein
A classic breakfast option that can be customized to your liking, breakfast hash is a great way to start your day. This dish is a Tex-Mex take on traditional breakfast hash, replacing potatoes with firm tofu.
You could add plant-based meat substitutes and your favorite veggies to make the dish higher in protein.
Chia Almond Date Smoothie
- 12 grams of protein
Chia seeds are full of protein and omega-3 fatty acids, which is why they are so popular. You might want to try using chia seeds instead of flax seeds in your morning smoothie. This smoothie gets its sweetness and nuttiness from the dates and nut butter. This will help you if you have a sweet tooth and want to stay full.
Vegan Curry Sunrise Scramble
- 16 grams of protein
Breakfast scrambles are a great option when you have leftover ingredients in your fridge that you need to use up.
This vegan recipe uses firm tofu and fresh spinach and is curry paste-rich for a flavorful and spicy dish. If you want this recipe to be more or less spicy, you can adjust the curry accordingly. You can also add more vegetables to make it more nutritious.
More Healthy Plant-Based Breakfast Ideas
Banana Chai Smoothie With Vanilla
This smoothie is made with vegan ingredients like vanilla, almond milk, and nut butter. An easy, healthy breakfast option packed with flavor!
Ginger Pear Green Smoothie
This easy pear smoothie recipe is a tasty and healthy way to start your day! The drink is made with ripe pears, ginger, spinach, avocado, hemp seeds, and chia seeds. As a dietitian, it's important to me that your breakfast smoothie provides you with a balance of nutrients – and this flavourful smoothie does just that!
Simple Creamy Green Smoothie
This recipe for a Simple Creamy Green Smoothie is made with spinach, avocado, banana, chia, and hemp seeds. The meal is high in protein and healthy fats, making it a great choice for breakfast. Gluten-free with a vegan option available!
Chocolate Banana Avocado Smoothie
This smoothie is healthy because it contains spinach, peanut butter, chia, hemp seeds, and almond milk. This breakfast is designed by a dietician to be full of nutritious ingredients. Vegan, gluten-free, and can be made ahead!
Blueberry Tahini Smoothie
This blueberry banana tahini smoothie is so delicious, healthy, and filling! It's a great breakfast idea! The taste of this recipe is unique due to the addition of tahini, cardamom, and vanilla. These ingredients also add a “warming” touch to the dish. It's not only a source of fiber, healthy fats, and protein – it also sneaks in some greens (I swear you can't taste the spinach at all!) The recipe is gluten-free, vegan, and naturally sweetened with fruit only.
Peanut Butter Cold Brew Smoothie
This recipe for a healthy peanut butter cold brew smoothie uses frozen banana, peanut butter, frozen cauliflower, and coffee to make a delicious morning drink.
Zucchini Bread Steel Cut Oatmeal
Zucchini Bread Steel Cut Oatmeal is the best way to get veggies in for breakfast. This recipe is easy to follow, is vegan, gluten-free, and can be made in a large batch for meal prep!
Chocolate Orange Oatmeal
This chocolate orange oatmeal recipe is an easy and delicious vegan breakfast idea that is also healthy. It tastes like a bowl of warm chocolate with a burst of orange flavor. The orange flavor is like a burst of freshness in your mouth. This text is about oatmeal and how it can be enjoyed hot off the stove or used in weekly meal prep for a simple, nutritious breakfast.
Blueberry Steel Cut Oatmeal
This steel-cut oatmeal with blueberries is a great way to start your day! It's healthy and provides a good balance of nutrients to help you stay energized all morning. This recipe is perfect for meal prep and uses ingredients that are commonly found in people's pantries, like frozen blueberries, steel-cut oats, chia seeds, and cinnamon. Vegan and gluten-free.
Sautéed Cinnamon Apple Oatmeal
This dish only takes 20 minutes to make and is both healthy and delicious. It is made with cinnamon apple oatmeal. This breakfast is full of flavor and healthy ingredients like chia seeds and rolled oats for a balanced and cozy meal.
Gingerbread Steel Cut Oatmeal
This oatmeal recipe is cozy and warming, perfect for a winter breakfast! It's vegan, gluten-free, and can be made in advance.
Creamy Coconut Oatmeal
This oatmeal is made with creamy coconut milk, warming vanilla, cinnamon, and cardamom. You can make this breakfast quickly and easily, and serve it with any toppings you'd like! The recipe is vegan and gluten-free.
Chocolate Peanut Butter Banana Baked Oatmeal
This oatmeal is made with peanut butter, banana, chocolate chips, and walnuts. It is easy to bake. It tastes as if you are eating more healthful banana bread for breakfast – so appetizing! The recipe is both vegan and gluten-free.
Ginger Pear Baked Oatmeal
This Baked Pear Oatmeal is a quick, healthy, and delicious breakfast option! This comforting drink is made with warming spices and is the perfect way to start your day. This recipe is vegan, gluten-free, and has only 9 ingredients.
Baked Pineapple Oatmeal
This is a recipe for healthy pineapple baked oatmeal that is made with bananas and coconut. This is an easy breakfast that is tropical in nature. The recipe is vegan, gluten-free & refined sugar-free.
Apple Cinnamon Baked Oatmeal Cups
If you're looking for a healthy, make-ahead breakfast or snack, these apple cinnamon baked oatmeal cups are the perfect choice! These are lightly sweetened, soft, and chewy, and are filled with apple cinnamon flavor in every bite.
Blueberry Banana Baked Oatmeal
This oatmeal dish is comforting and delicious, and features blueberries and bananas. A simple recipe that is vegan, gluten-free, and healthy!
Strawberry Vanilla Overnight Steel Cut Oats
This oatmeal recipe is an easy and nutritious way to have breakfast on the go. No cooking is necessary!
Blueberry & Coconut Bircher Muesli
This yogurt bircher muesli is a great way to start your day with its healthy mix of seeds and fruits.
Grated Apple Bircher Muesli
This breakfast is inspired by Switzerland and uses grated apples to give it an amazing fall flavor. You can make this dish the night before, or make a larger batch to last a few days. You can replace the dairy in this recipe with your favorite unsweetened plant-based yogurt and milk to make it vegan.
Chocolate Banana Chia Pudding
This pudding is an easy, healthy breakfast or snack idea. It's just 7 ingredients and so simple to make! The recipe is vegan and gluten-free.
Coconut Chia Pudding With Honey & Lime
This dessert is made with only four simple and healthy ingredients. This dish is not only easy to make, but it is also vegan and gluten-free. You can add any toppings you want to this yummy make-ahead breakfast or snack!
Blended Raspberry Chia Pudding
Have you tried blended chia seed pudding before? This pudding is much smoother than traditional chia pudding, making it a better option for those who prefer a silkier texture. You can make a simple, healthy, and fiber-rich breakfast or dessert by using your milk of choice and adding toppings as desired.
Chocolate Ginger Chia Pudding
This chia pudding is rich in fiber, omega-3s, and antioxidants! Nutritious, but good enough to eat for dessert? Yes, please!
Curry Tofu Scramble
This dish is a tofu scramble with spinach and red bell peppers. This dish is a great combination of protein, vegetables, and spices that is very easy to make, only taking 30 minutes to prepare. It is also full of healthy ingredients, making it a great option for a healthy meal. Tofu scramble can be used in many different ways and is great for meal prep!
