Looking for ways to get a high-protein breakfast as a vegetarian or vegan? There's plenty of ideas, but the real key is adding lean protein—that is, 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, too.
If you're thinking 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 and a half.
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 is 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.
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. And 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.
Calling all chocolate lovers! Enjoy a guilt-free breakfast with this chocolaty quinoa bowl flavored with chocolate soy milk and a bit of cocoa powder. The maple syrup adds a touch of sweetness (but you can also use agave syrup if you prefer) and the bananas bring texture added nutrition. Your kids will think they're eating dessert for breakfast.
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.
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 sauteed tomatoes, garlic, mushrooms, and spinach; soy sauce and lemon juice finish the dish with a touch of umami.
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 saute the onion and garlic, and then add the tofu, peppers, mushrooms, tomatoes, spices, and soy sauce and cook until vegetables are soft and tofu is a little fried.
Bring the flavors of India to the breakfast table with this healthy, vegan tofu scramble. Curry powder and turmeric add an exotic 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.
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 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.
You may not have considered it before, but frittatas can be made without eggs! Tofu creates a similar flavor to eggs, although instead of being spongy, the tofu frittata will leave you with a smoother feel in the mouth. The onions, garlic, and potatoes, along with a splash of soy sauce, make for a tasty frittata that will make anyone's morning.
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.
Tempeh is like tofu's very distant cousin—actually, they have very little in common when it comes to taste and texture. But a quality they both share is their high protein content—making tempeh the perfect ingredient in this breakfast hash. Tempeh brings a lot of nutrition to a simple hash brown recipe, making what normally is empty calories a healthy start to the day.
This is the recipe that will save you when you are running late, or your kids are complaining that they're tired of the same old breakfast—and they're tired in general! The protein comes from the peanut butter, and although the recipe calls for bananas, apples or raisins will work just as well. Fill the tortilla, roll it up, and you are ready to go!
Forget about protein powder—this protein shake uses beans for its protein boost! And no one will be the wiser when blended with pineapple juice, strawberry-banana yogurt, strawberries, honey, ginger, and nutmeg. Perfect after a workout or simply to start your engine.
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.
A great pick-me-up on tired mornings or any time of the day!