High Protein Vegan Breakfast Ideas

Post by Olivia Blodgett, Registered Dietitian

I work with a lot of vegan clients who want to know if they are meeting their protein needs. It is definitely very possible to achieve your recommended protein intake on a vegan diet but I often see clients fall a little short. Breakfast in particular, tends to be an area that could use a little protein boost but it can be difficult to figure out how. Here are a few of my favorite vegan breakfasts that will start your day off with a good source of protein to keep your energy level sustained throughout the first part of your day.

Breakfast Lentil Bowl with Apples, Golden Raisins and Indian Spices

Makes: 2 servings or one large bowl

Ingredients:

• 1/2 cup red lentils, rinsed
• 3/4 cup light coconut milk
• 3/4 cup water
• 1 apple, peeled and grated
• 1/4 cup golden raisins
• 1/4 cup cashews
• 1/2 teaspoon cinnamon
• 1/4 teaspoon garam masala
• Pinch of salt

Method:
Place lentils, coconut milk, water, spices and pinch of salt in a medium saucepan and bring to a gentle boil. Reduce heat to low and stir in grated apple and raisins. Allow to simmer partially covered for 20 minutes, stirring periodically, or until lentils are tender. Remove from heat and transfer to serving bowls. Top with cashews and enjoy!

Chocolate Protein Smoothie

Makes: 2 servings 

1 1/2 cups unsweetened almond milk

1 cup spinach

1-2 pitted large Medjool dates, to taste

3 tablespoons hulled hemp seed 

2 tablespoons unsweetened cocoa powder

1 large frozen banana

dash of cinnamon

1 tablespoon avocado (thickens)

Preparation

Add all ingredients into a high-speed blender and blend until smooth.

Vegan Granola

Ingredients

    1 cup sliced almonds

    1 cup pumpkin seeds

    ½ cup pecans, chopped

    ½ cup unsweetened shredded coconut

    ½ cup coconut oil (or other oil)

    ½ cup maple syrup

    1 cup dried cranberries 

    1 tablespoon cinnamon

    1 teaspoon salt

Instructions

1. Preheat oven to 300 degrees.
2. Melt coconut oil and maple over the stovetop.  Stir to combine.
3. In a large bowl, mix nuts, seeds and coconut with maple mixture.
4. Place on a baking sheet (use parchment paper for easy clean up).
5. Bake for about 20-25 minutes, stirring occasionally to help it not burn.
6. When you pull it out of the oven, mix in dried fruit. Let cool.

Simple Tofu Spinach Scramble

Serves: 2

INGREDIENTS

1 tsp olive oil

16 oz. firm tofu

½ tsp. onion powder

½ tsp. garlic powder

¼ tsp. sea salt

¼ tsp. turmeric powder

2 cups fresh spinach

3 Tbsp water or vegetable broth

INSTRUCTIONS

Drain the tofu from the water.

Heat a medium nonstick skillet (if you don’t have a nonstick skillet, add the olive oil) over medium-high heat. 

Add tofu and spices together. Using a spatula, cut up the tofu in the pan to look like scrambled eggs.  Add spinach.

Once incorporated, add the vegetable broth (1 tablespoon at a time) bringing the broth to a boil and allowing to fully absorb into the tofu each time.

Remove from heat and season with sea salt and pepper as desired.

 

Vegan Huevos Rancheros

Serves: 4

Ingredients:

8 Small corn tortillas, warmed in foil in oven at 250 degrees

1 can Black beans or refried black beans, heated

1 cup Enchilada Sauce

Tofu Scramble

Ingredients

1 Tbs olive oil

½ onion, chopped

½ red bell pepper, chopped

2 garlic cloves, minced

½ zucchini, quartered and sliced 

1 tsp cumin

1 tsp coriander

¼ tsp turmeric

2 tsp reduced sodium tamari or soy sauce

1 tsp salt, or to taste

16 oz firm tofu, crumbled or 8 eggs lightly beaten with a fork

Preparation

1. Heat olive oil over medium heat in a large skillet. Sauté onion and bell pepper until softened and starting to brown, about 8 minutes.
2. Add garlic and zucchini and sauté for about 3 minutes, stirring. 
3. Add cumin, coriander, turmeric and salt. Stir to combine
4. Add crumbled tofu or eggs and tamari, and stir until heated through. 

Assemble

1. Place beans on top of warm corn tortilla
2. Layer tofu scramble on top.
3. Top with enchilada sauce.