If you are a vegetarian or vegan looking for ways to get a high-protein breakfast, the real key is adding lean protein. You want plenty of protein without plenty of fat. For example, peanut butter (or almond butter or soy nut butter) on whole-grain toast has plenty of protein, but if you eat too much peanut butter, you're going to be adding lots of fat to your diet.
If you think this means just protein shakes and highly-processed bars, think again. Tofu scrambles, quinoa breakfast bowls, oatmeal with peanut butter (add hemp seeds for extra protein), and baked quinoa egg muffins are just a few of the delicious vegan and vegetarian recipes that are high in protein. If you need something super fast, try using quinoa flakes instead of oatmeal, or mix half quinoa flakes and half oatmeal. Here are breakfast ideas to jump-start your morning.
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Chocolate Peanut Butter Breakfast Quinoa
Quinoa isn't just for dinner anymore! This high-protein grain is a perfect substitute for oatmeal or other warm cereal. By boiling the quinoa in soy milk, it becomes soft, creamy, and hearty, and it's the ideal base for additional flavors like chocolate and peanut butter. With just a bit of cocoa powder, peanut butter, and maple syrup, this breakfast quinoa tastes sweet without all of the added sugar.
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Vegan Quinoa Breakfast Porridge
Another way to enjoy quinoa at the start of the day is this thick, warm cereal chock full of fruit and nuts. Sweetened with brown sugar, cinnamon, and vanilla, this porridge will satisfy anyone who likes oatmeal for breakfast—including the kids! This recipe calls for strawberries, but feel free to add your favorite fruit. If you don't care for nuts you can leave them out, but they do add a nice crunch and an extra dose of protein.
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Chocolate Peanut Butter Quinoa Breakfast Cookies
Calling all chocolate lovers! Enjoy a guilt-free breakfast with these chocolatey quinoa cookies flavored with peanut butter and a bit of cocoa powder. The maple syrup adds a touch of sweetness (but you can also use agave syrup if you prefer). Your kids will think they're eating dessert for breakfast.
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Maple Cinnamon Breakfast Quinoa
As close to the taste of instant oatmeal as you can get, this satisfying quinoa cereal may become a family favorite. It is an ideal breakfast if you have leftover quinoa on hand, or you can use quinoa flakes for a quick turnaround. The maple cinnamon quinoa is delicious with raisins, but feel free to add berries, apples, or other fruits.Continue to 5 of 12 below.
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Spinach Tofu Scramble
Packed with protein and vitamins, this vegan scrambled "egg" dish is a wonderful sit-down breakfast meal or perfect on the go when folded into a wrap. Tofu is crumbled and added to sautéed tomatoes, garlic, mushrooms, and spinach; soy sauce and lemon juice finish the dish for a touch of umami.
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Spicy Tofu Scramble
Need a little kick to get your day started? This tofu scramble has a bit of spice, as well as some interesting seasonings to wake up your taste buds. Although there are several ingredients on the list, this recipe is quick to put together. Just sauté the onion and garlic, and then add the tofu, peppers, mushrooms, tomatoes, spices, and soy sauce and cook until the vegetables are soft and tofu is a little fried.
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Curried Tofu Scramble With Spinach
Bring the flavors of India to the breakfast table with this healthy, vegan tofu scramble. Curry powder and turmeric add a spiced twist to what would normally be a standard veggie scramble dish. The recipe is quick to make and the mixture of onion, garlic, tomatoes, spinach, and crumbled tofu makes this a nutritious start to the day.
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Vegetarian Egg Casserole
Breakfast casserole with sausage is an all-time favorite, but no one will know this egg casserole is made with meatless sausage. Begin this recipe the night before. Cook the sausage with the onion and then place it in a casserole dish. Top with bread slices and cover with an egg and milk mixture. Sprinkle with cheese, cover, and refrigerate. Now all you have to do in the morning is bake! The result is a puffy golden brown casserole filled with flavor.Continue to 9 of 12 below.
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Vegan Apple Pancakes
These pancakes offer a boost of protein while being super healthy. The soy milk and silken tofu are blended with vegetable shortening and traditional dry pancake ingredients, along with chopped apple and pecans, to create a batter that puffs up into delicious pancakes.
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Tempeh and Potato Hash Browns
Tempeh is like tofu's very distant cousin. They have very little in common when it comes to taste and texture, but they both share a high protein content, making tempeh the perfect ingredient in this breakfast hash. Tempeh brings a lot of nutrition to a simple hash brown recipe; normally empty calories transform into a healthy start to the day.
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Instant Pot Yogurt
If you own an electric pressure cooker like the Instant Pot, then making your own yogurt is surprisingly easy. Use your choice of milk and high-quality plain yogurt with active cultures or yogurt starter. After an initial boil, set it and forget it. Serve with berries, granola, or anything else you like for a protein-rich breakfast.
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Blueberry Tofu Smoothie
When blueberries are blended with silken tofu, banana, soy milk, and honey, the result is a thick and creamy berry drink that the whole family will love. It's a great pick-me-up on tired mornings!