20 High Protein Vegan Breakfast Ideas
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These high protein vegan breakfast ideas will keep you full and satisfied all morning long. With at least 15 grams of healthy plant protein, these easy and simple breakfast ideas are perfect for any occasion.
We have all heard the old saying: breakfast is the most important meal of the day. But oftentimes, we skip breakfast because we’re on the go, or we end up eating a super carb-heavy breakfast (chocolate croissant anyone?) which doesn’t keep us full for very long.
Why Is It Important To Eat A High Protein Vegan Breakfast?
Packing your mornings with with 25-30g of protein is great for a few reasons:
- It will keep you fuller much longer and will help fuel you through the morning.
- Protein is super important for the body: it is one of the building blocks of hair, bones, teeth, and of course – muscles!
- The latest research suggests that it’s not just about how much protein you need, but also about when you get your protein. Since our bodies can only use so much protein at a time, making the effort to spread your protein intake throughout the day can optimize how your body uses it.
What Proteins Can Vegans Eat For Breakfast?
If you’re vegan it’s important to know where you can get your protein in plant form. Here are a few ideas.
- Peanut Butter or Other Nut Butters: While nut butters are high in calories and fat, they are also good for you in moderation. They’re packed with protein! There is about 8 grams of protein in 2 tablespoons of peanut butter. Another option is to use peanut butter powder. With the same amount of protein the powder has fewer calories and fat.
- Seeds: Chia seeds, flax seeds, pumpkin seeds, sunflower seeds, all have a high amount of protein. Sprinkle in your smoothies, on top of your oatmeal or on your whole grain toast for added protein. One ounce of chia seeds has 5 grams of protein!
- Chickpeas, Beans, and Lentils: While you may not think about eating chickpeas, beans, or lentils at breakfast, there are many creative ways to incorporate them into your morning meal. Spread hummus on your toast, make a breakfast burrito with beans and avocado. Make savory oats with lentils. Just half a cup of chickpeas contains 15 grams of protein!
- Soy (Tofu or Tempeh): Create a vegan scramble with tofu for a high protein and healthy breakfast. A half cup of tofu has 10 grams of protein.
- Protein Powders: Adding a scoop of a high quality vegan protein powder can amp up your protein intake quickly. Most protein powders have 20 grams of protein per serving. I like to keep it simple when it comes to protein powders. Fewer ingredients are better. I usually opt for a simple pea protein, but there are many others on the market, depending on your particular needs.
- Vegetables: Yes, vegetables have protein too! Not as much as the sources above, but when added with other ingredients, the protein starts to add up. For example, broccoli has 2.5 grams of protein in one cup.
- Oats and Whole Grains: Oatmeal and other whole grains have added protein in addition to fiber and other nutrients. One cup of cooked oatmeal has 6 grams of protein.
How Much Protein Should I Include In My Vegan Breakfast?
If you’re looking to start your day with a high protein vegan breakfast, I recommend a breakfast that has at least 15 grams of protein per serving.
It may seem difficult to come up with a breakfast with that much protein, but with a little ingenuity, it’s totally possible.
High Protein Vegan Breakfast: Oatmeal and Overnight Oats
Oats are an excellent source of vegan friendly protein. When you combine your oats with other high protein sources like nuts, nut butters, seeds, and dairy-free milk, you’ll get a high protein filling breakfast.
Peanut Butter Banana Overnight Oats
Peanut Butter Banana Overnight Oats are so delicious they taste like dessert. This easy to grab and go breakfast is packed with nutritious ingredients like steel-cut oats, dairy-free yogurt, nut butter, flaxseed, fruit, cinnamon, and nuts. Prep time is just 5 minutes the night before, making this the perfect breakfast for busy mornings!
Peanut Butter Banana Overnight Oats by The Picky Eater (27 grams of protein)
Vegan Protein Overnight Oats
A healthy and delicious way to start the day Protein Overnight Oats with Berries has you covered! Rich and creamy with a combination of protein, complex carbohydrates, and antioxidants.
Vegan Protein Overnight Oats by Keeping the Peas (16 g of protein)
Vegan Snickers Oatmeal
This wholesome bowl of vegan snickers overnight oats has the delicious flavors of the famous candy bar but in a much more filling and healthy format. The best of both worlds!
Vegan Snickers Overnight Oats by Health My Lifestyle (17 g of protein)
High Protein Vegan Breakfast Smoothies and Parfaits
These high protein vegan smoothies are full of nutrient rich fruits and vegetables paired with plant milk and often nut butter and seeds for added protein.
Strawberry and Banana Smoothie
This Strawberry and Banana Smoothie is naturally sweet, filled with fruit, and so simple to make. With just 5 ingredients, you can easily customize this energizing smoothie with added protein powder and be sipping on it in under 5 minutes.
Strawberry and Banana Smoothie by The Picky Eater (23 g of protein)
Kale Smoothie
Give yourself a burst of energy in the morning by starting your day with this five ingredient Kale Smoothie. The flavorful combination of pears, apples, kale, almond butter, protein powder, and almond milk is perfectly sweet, super satisfying, and kid-friendly too!
Kale Smoothie by The Picky Eater (20 g of protein)
Pumpkin Smoothie Bowl
With warm sweet spices, hidden veggies, and a dash of caffeine, this creamy, healthy, pumpkin spice latte smoothie bowl is the perfect way to start off your fall mornings! Ready in less than 10 minutes, and can be made kid-friendly too!
Pumpkin Latte Smoothie by The Picky Eater (15 grams of protein)
Chocolate Berry Smoothie Bowl
This Chocolate Berry Smoothie Bowl is full of chocolatey goodness but it’s still healthy and protein-packed!
Chocolate Berry Smoothie Bowl by V Nutrition and Wellness (22 g of protein)
Banana Chia Pudding
This Chia Seed Banana Peanut Butter Parfait is so delicious it taste like dessert, but it’s incredibly healthy. Each serving offers a whopping 26g of protein. We use coconut milk and vanilla pea protein powder to make this an awesome Vegan Breakfast.
Banana Chia Pudding by Cuisine and Travel (26 g of protein)
Chocolate Chia Pudding
Ten minute Chocolate Chia Pudding that tastes like dessert with nutrition of a breakfast. Refrigerate for up to 5 days for easy healthy breakfast, snack or treat.
Chocolate Chia Pudding by I Food Real (16 g of protein)
Savory High Protein Vegan Breakfast Ideas
When it comes to breakfast sometimes you want a traditional savory meal, like scrambled tofu, or even a quiche or frittata! These savory vegan meals are high in protein, and are super satisfying!
Savory Mexican Vegan Protein Bowl
This Mexican savory breakfast with quinoa recipe is so easy and delicious! It is a breakfast high in protein, great in flavor, and takes less than 30-minutes to cook and put together.
Savory Mexican Vegan Protein Bowl by Elise Tries to Cook (16 g of protein)
Farmer’s Market Tofu Scramble
Find out how to make a simple tofu scramble, or load it up with farmer’s market veggies, for an awesome plate of vegan scrambled eggs.
Farmer’s Market Tofu Scramble by Yummy Mummy Kitchen (22 g of protein)
Vegan Tempeh Hash
This one-skillet vegan tempeh hash is the perfect dish for brunches or meal prep. It’s filling, healthy, and easy to make!
Vegan Tempeh Hash by Cozy Peach Kitchen (17 g of protein)
Vegan Pasta Frittata
Creamy tofu makes an excellent and nutritious vegan frittata. This one’s loaded with tender pasta and your favorite veggies.
Vegan Pasta Frittata by My Quiet Kitchen (28 g of protein)
Vegan Breakfast Burrito
This delicious vegan breakfast burrito is filled with tofu scramble, potato, beans, avocado and more. A great hearty vegetarian breakfast!
Vegan Breakfast Burrito by Be Plant Well (16 g of protein)
Crustless Vegan Quiche
This Crustless Vegan Quiche is made with Silken Tofu and packed with protein! Perfect for weekend brunch or healthy breakfasts.
Crustless Vegan Quiche by Home Cooked Roots (15 g of protein)
Veggie Breakfast Burrito Bowl
Roasted mushrooms, tangy cilantro lime quinoa, eggy tofu scramble, lots of fresh vegetables, and a dollop of salsa make up this delicious veggie burrito bowl! Meal prep this easy to make vegan breakfast in advance so you can eat healthy breakfasts all week long!
Vegan Breakfast Burrito Bowl by Stacey Homemaker (17 g of protein)
Vegan Breakfast Bowl
Easy, delicious, and wholesome. This Tofu Scramble Vegan Breakfast Bowl is a healthy way to start the day! This recipe is Vegan, and gluten-free.
Tofu Scramble Vegan Breakfast Bowl by Jar of Lemons (15 g of protein)
High Protein Vegan Breakfast Pancakes and Waffles
Who doesn’t love pancakes, waffles and French toast?! Well, you can enjoy your sweet morning fluffy pancakes while still packing in the protein with a few ingredient modifications.
Vegan High Protein Chickpea Waffles
Super fluffy & crispy high protein vegan chickpea waffles that are also gluten-free & healthy! They are freezable too & super easy to make.
Vegan High Protein Chickpea Waffles by My Plantiful Cooking (19 g of protein)
Lentil Rice Pancakes (Adai)
Adai is a delicious and healthy protein-rich rice and lentils pancake from the South Indian cuisine. Various greens or veggies can be added in adai to make it more healthy and nutritious.
Lentil Rice Pancakes (Adai) by Veg Recipes of India (15 g of protein)
Banana Peanut Butter Sandwich
Who said that peanut butter sandwiches had to be 1) boring 2) just for kids and 3) the same every time? Sometimes reinventing a classic is just what you need to get out of a rut. This high protein sandwich is made vegan with peanut butter, sliced bananas, crunchy walnuts, and a drizzle of maple syrup.
Banana Peanut Butter Sandwich by The Picky Eater (16 g of protein)
I hope you were able to find some inspiration to include more plant protein in your breakfast!
Check Out These Other Simple Vegan Recipes!
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So many brilliant ideas here! I’m a bit stuck on smoothies day after day, but have so much inspiration from here – thanks so much.
Thanks Kate!! I’m sure you will love these recipes!
I’ve made your smoothie recipes and they’re amazing! Can’t wait to try the Chocolate chia pudding, Looks so good!
Yay! I’m so happy to hear that Jo! Hope you love the pudding too!
I’m definitely bookmarking this page because there are so many great breakfast options and I’d love to make the strawberry banana smoothie for lunch too!
Yay!! Oh and yes! So many of these actually double as delicious lunch recipes – that smoothie is one of my favorites for a light lunch or filling breakfast!
These all look delicious – such great ways to start your day.
Thanks so much Helen! Enjoy!
I tried the Green Monster Smoothy for the first time and oh my … it was so delicious! I tried it as a post workout drink.
So far everything I have tried from your recipes are so incredibly delicious. I am boasting about your blog to relatives and friends!
Yay!! So happy to hear that Airam! I love the Green Monster as a post workout drink – it’s so refreshing and satisfying! 🙂 So glad you’ve been enjoying my blog so far and that it’s been helping you to eat healthier!
Thank you Anjali for sharing these recipes. I am also a vegetarian and I know how difficult it is to find a good breakfast recipe. Much thanks!
No problem at all! So glad it’s helpful!
Awesome,thanks! I became a vegeterian about 9 months ago and have been feeling tired and sleepy all the time,went to the doctor,turns out when you became a vegeterian you really have to watch what you eat to make sure you get enough of what you need.
I was lacking protein and was tired of the same old protein shake,these breakfasts are perfect for me.
Hi Natalie! Thanks so much for sharing your experience! And yes that is definitely true, being vegetarian doesn’t just mean eating vegetables! You have to make sure you eat a balanced diet – and there are tons of great veggie protein sources out there: dairy, eggs, beans, lentils, etc. – so you should be able to make it work and keep it interesting 🙂 Hope you love these recipes – they’ll definitely help to kick-start your mornings with a ton of energy!
Actually, I think Green Monster drink is better without Banana. Don’t you think so in health’s perspective?
Hi Andrew! Great question. In general I wouldn’t recommend eating more than 1 banana per day – but bananas in isolation actually do have health benefits! They have tons of potassium and a good amount of fiber, and are a great way to add sweetness naturally without adding sugar. But bananas do have a lot of sugar, which is why I would say stick to 1 or less per day. If you are really concerned about it then you can only use 1/2 a banana in this recipe 🙂 Hope that helps!
I also prefer to treat banana as a part of a meal than an innocent fruit snack. One medium size provides 105 kcal and 27 grams of carbohydrates (out of which 3 grams is fiber and almost 15 grams are sugars)
I completely agree Kate! I always recommend incorporating banana into a meal to add sweetness (e.g. to a smoothie, oatmeal, snack, etc.) vs. eating it on its own. Breakfast is one of the perfect vehicles for it too!
These are great ideas! I like to use almond butter in my oatmeal, which is a vegan option for protein. Did you know that “quick oats” will cook right in your bowl if you pour on boiling water and stir? I like doing it that way because oatmeal can make a mess in the microwave, and the bowl gets really hot, at least in my microwave.
One of my favorite breakfasts is buttered whole-wheat toast with nutritional yeast flakes, sliced tomato, and either cilantro or dill. That’s only about 15 grams of protein, but still, not bad. If I’m really hungry, I’ll add an egg. When tomatoes aren’t in season, I use sauteed kale instead; it’s a very different flavor but still yummy.
An unrelated question: How do you pronounce your name? I read a book aloud to my son with a character named Anjali, and I was saying “ANJ uh lee” but halfway through began wondering if it’s “an JAHL ee” or something else.
Hi Becca! I love the idea of using almond butter in oatmeal! I use peanut butter in oatmeal sometimes too with some fresh strawberries – and it tastes just like a PB&J sandwich 🙂 And yup! I knew that about quick oats. Rolled oats will do that too — you just have to let them sit, covered for a long time for them to cook with the boiling water. 15g protein isn’t bad for that other breakfast option you mentioned – and if you add an egg you get 6g more of protein! My name is pronounced: AHN-juh-lee (emphasis on the first syllable). But the traditional Indian pronunciation is actually “UN-juh-lee” (also emphasis on the first syllable). So technically if you want to get it 100% right, go with the second option 🙂 Hope that helps!