Written by Travis Halena | ACSM CPT
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
FACT CHECKED
At first, high protein and veganism may seem like an unlikely combination. After all, if you can't eat platefuls of chicken and steak for every meal, how are you supposed to hit your protein goals?
Fortunately, we're here to tell you that you can still hit your macros while choosing plant based foods. Now being vegan may make it a tad harder, forcing you to get more creative with your recipes, but it's certainly not impossible.
No matter your diet, the concepts and principles for building muscle and losing fat remain the same. The main difference when following a vegan diet is ensuring you eat a wide variety of plant proteins in each meal.
This should begin with your first meal of the day, breakfast, as it'll get you on track to meet your daily protein count, while helping you feel full for longer. And if you're in need of some inspiration, we've got you covered!
We're about to go over 8 great high protein vegan breakfast ideas.
Table of Contents
- What Is A Vegan Diet?
- Why Choose Vegan Food?
- Vegans vs. Vegetarians: What's The Difference?
- What To Include In A High Protein Vegan Breakfast
- Best High Protein Vegan Foods
- 8 High Protein Vegan Breakfast Recipes
- How To Successfully Prepare High Protein Vegan Breakfasts
- FAQs
What Does It Mean To Be Vegan?
Veganism in itself is a philosophy. Most people think you don't eat meat or seafood, but it's much deeper than that. It is a way of life that involves excluding any form of cruelty or mistreatment of animals. Being vegan means you forgo any food of animal origin and avoid products that exploit animals in any way.
As a vegan, you will avoid meat, dairy products, eggs, and honey. To take it a step further, as we mentioned, you will also avoid any foods that contain byproducts of animal agriculture, such as lard, whey, or gelatin.
A vegan may even avoid refined white sugar and some wines, depending on how they were processed, and also avoid the use of personal or household products that were tested on animals. In addition, vegans will avoid purchasing products such as leather, wool, or fur coats.
As you can see, being vegan is a complete lifestyle change, not just a diet fad in which you opt for produce and veggie protein sources. If you're a meat eater who has never considered forgoing animal products, you may be curious as to how vegans even begin to come close to hitting their protein goals.
Vegan diets include high protein nuts and seeds, grains, beans, legumes, fruits, and vegetables, and for bodybuilders, it emphasizes plant based protein. In addition, some vegans may opt to create dishes that resemble standard American fare, such as vegan hot dogs, ice cream, chocolate, vegan dairy creamers, or veggie burgers, to name a few.
It's now quite common at natural food stores to see at least one vegan option for every popular non-vegan food.
Why choose vegan food?
One reason that some, like many of these top vegan bodybuilders, turn to vegan food is that it is better for the environment and animals.
Vegans are able to feel their direct impact in fighting against animal cruelty and exploitation, and this lifestyle choice also immediately affects the earth's carbon footprint. We'll save the political battle for another day, but a vegan diet is a surefire way to reduce your impact on the planet.
Another reason to choose vegan food relates to its effect on your body. On average, vegans are much lighter than their meat-eating counterparts.
Some meat eaters may unknowingly have difficulty digesting all the meat they eat. When they switch to produce and plant based protein, they may lower their daily calorie intake without trying to do so, resulting in losing excess fat. They may also begin to feel better as their body begins to function correctly without all the cholesterol and saturated animal fat.
Plant food can leave you feeling healthier and happier. Vegans get all the nutrients they need from plant protein, fiber, and minerals. This often leaves people with higher energy levels than ever before and can even improve their workout performance.
All of these reasons circle back to the main draw of being vegan. It is a lifestyle choice similar to living with a higher purpose. You are no longer just thinking of feeding yourself. You're now thinking of your health, the planet, and all of the animals on it.
Vegans vs. Vegetarians: What's the Difference?
People can often confuse these two, assuming that because you don't eat meat following either diet, they can be used interchangeably.
But, there are differences. While high protein vegetarian meals don't include any animal flesh, including meat, poultry, or fish, a vegan takes it a step further, also excluding dairy, eggs, and any other ingredients that come from animals or the exploitation of animals.
Both diets will be full of fruits, veggies, grains, nuts and seeds, legumes, and imitation options that mimic popular non-vegan and vegetarian foods. In addition, vegans and vegetarians have popular commercial options that, although dairy and meat-free, are still highly processed and full of sugar.
So for both diets, it's critical to still look at the ingredients and not just trust the label on the front of the package.
What To Include In High Protein Vegan Breakfasts
So, what exactly are the best protein options that vegans can eat for breakfast? Here's a list of some of our favorite high protein vegan breakfast ingredients.
- Cereals, like oatmeal, oat bran, barley, & Kashi
- Buckwheat or paleo pancake mix
- Nutritional yeast
- Dairy alternatives, including soy milk, hemp milk, & dairy-free yogurt
- Peanut butter or almond butter
- Firm tofu
- Vegan protein powder
- Sunflower seeds, almonds, peanuts, pumpkin seeds
- Black beans, chickpeas, lentils
- Sweet potatoes, onions, peppers, and any other vegetable you can think of
The key to looking at a list like this and then turning it into a delicious vegan breakfast meal like avocado toast, peanut butter overnight oats, a breakfast cookie, or chickpea sweet potato hash is in the recipe.
For vegans, what makes meals high in protein is combining several different protein sources to make a vegan breakfast recipe full of protein to help you maintain or build muscle. Everything down to the flour you use now has a unique purpose in crafting a tasty and protein-packed morning meal.
Best High Protein Vegan Foods
When following a vegan bodybuilding diet, you're going to get the highest protein amounts from tofu sources. In addition, finding a quality vegan protein powder will help you more easily reach your daily protein goals.
Beans and legumes, seeds, nut butter, and grains are all additional great protein sources. Don't feel limited to just standard breakfast items either. Get creative with it!
Here's a look at the highest vegan protein sources.
Tofu:
- Seitan: At close to 25 grams of protein per 3.5 ounces, seitan is made from gluten and is often used as a meat substitute.
- Firm tofu: Some firm tofu packs a whopping 43 grams of protein per cup.
- Soft and medium tofu: These will have around 20 grams of protein per cup.
Beans & Legumes:
- Lentils: Using red, green, or brown lentils will pack 18 grams of protein per cup.
- Chickpeas: These add 14 grams of protein per cup and, along with lentils, are often used as a filler in bigger vegan dishes.
- Pinto beans/black beans/navy beans: Beans offer close to 15 grams of protein per cup.
Nuts & Seeds:
- Hemp seeds: They include 9 grams of protein per 30-gram serving.
- Peanut butter: This crowd favorite comes in at a smaller amount of 4 grams per tablespoon, but it is an excellent addition to breakfast items like overnight oats.
- Sunflower seeds: This seed contains 29 grams of protein per cup.
Grains:
- Quinoa: This contains 8 grams of protein per cup.
- Oatmeal: It's protein count is about 6 grams of protein per cup
- Oat bran: A single cup will provide 16 grams of protein.
- Barley: This is a cereal grain that contains 23 grams of protein per cup.
Other Vegan Protein Sources:
- Soy milk: Coming in at 14 grams of protein per 16-ounce glass, this option is a great dairy replacement.
- Nutritional yeast: Containing 14 grams of protein per ounce of yeast, this is a great addition to most meals.
- Vegan protein powder: This will contain roughly 25 grams of protein per serving.
8 High Protein Breakfast Recipes for Vegans
Now that you know the types of high protein foods you should be focusing on, we're going to take those ingredients and turn them into protein-packed tasty recipes, perfect for any vegan breakfast.
Here are 8 of our favorite high protein vegan breakfasts.
1. Chickpea pancakes:
This breakfast meal is a savory version of vegan pancakes, and the chickpeas give this dish far more protein that standard pancakes. A serving size is about four pancakes per batch, coming in at 253 calories, 10 grams of fat, 34 grams of carbs, and 10 grams of protein.
Serve with chutney, vegan yogurt, or avocado to complete your savory breakfast experience. In addition, you can spice your pancakes up by including a dash of chili flakes, some red bell pepper, or even a serving of peas.
Ingredients:
- 1 cup chickpea flour
- 1 cup water
- 1 tsp turmeric
- 1/2 tsp salt
- 1/2 tsp pepper
- 3 spring onions
- 1 tbsp olive oil
Directions:
- Add flour, water, turmeric, salt, and pepper to a mixing bowl after blending with a blender. The batter should appear runny. Let it settle for a minute as you heat the oil in a non-stick pan.
- Finely chop up the veggies and add them to the bowl.
- Make sure the bottom of the pan is evenly covered in oil.
- Add a spoonful of the mixture and veggies and cook for around 3 minutes. The mixture will begin to resemble a pancake as it firms. Flip the pancake and cook for another 2-3 minutes, and it's ready to eat!
2. Chocolate peanut butter smoothie bowl:
A smoothie bowl is a delicious breakfast dish that is easy to make and a great on-the-go breakfast option. It contains 685 calories, 25 grams of fat, 80 carbs, and 57 grams of protein per serving.
Almond milk will be your dairy substitute in this recipe. In addition, choose a good vegan protein powder, like some of these pea protein powder options, to complement the smoothie's flavors. Top with chia, flax, or hemp seeds based on whichever you like best.
Ingredients:
- 2 frozen bananas
- 1/3 cup almond milk
- 2 tbsp peanut butter
- 2 tbsp cacao powder
- 2 scoops vegan protein powder
- 2 scoops maca powder
- 1 tbsp chia seeds
- 1/2 banana sliced
- Peanut butter to drizzle as a topping
Directions:
- Combine the frozen bananas, almond milk, peanut butter, cacao powder, protein powder, maca powder, and chia seeds in a blender. Blend until the mix is smooth and appears thick. Add a bit more liquid to ensure it is blended thoroughly.
- Transfer to a bowl and top with your peanut butter, chia seeds, and 1/2 sliced banana.
3. Tofu Scramble:
This is a perfect vegan replacement for scrambled eggs. The recipe makes two servings, with one serving containing 240 calories, 11 grams of fat, 16 carbs, and 20 grams of protein. Make sure not to overcook the tofu as it gets crumbly.
Low-calorie, produce-packed options like these are what make the vegan diet so great for weight loss!
Ingredients:
- 16 oz firm tofu
- 1 medium tomato
- 1 medium green bell pepper
- 1/2 medium red onion
- 1/2 tsp sea salt
- 1/2 tsp turmeric
- 1 tsp garlic powder
- 1 tsp cumin powder
- 1/4 tsp chili powder
- 1 tbsp water
- Fresh coriander and lemon juice, to garnish (optional)
- Olive oil for the pan
Directions:
- Chop the onion, tomato, and bell pepper into small cubes.
- Heat the pan with olive oil, add the chopped items from step 1, and cook for 3 minutes to soften.
- Crumble the tofu and add it to the pan, stirring it into the vegetables.
- In a separate bowl, stir the spices and add 1 tablespoon of water. Mix it all and then pour it into the tofu scramble and stir until mixed.
- Cook for 5 minutes, drizzle with fresh lemon, and enjoy.
4. Vegan overnight oats breakfast bowl:
This overnight oats recipe is a great breakfast option for satisfying your sweet tooth. It makes one serving, containing 580 calories, 25 grams of fat, 72 carbs, and 23 grams of protein.
Soy milk is the critical vegan dairy substitute in this recipe, as well as flaxseed and chia seeds to complete your vegan oats.
Ingredients:
- 3/4 cup oats
- 1 cup frozen mixed berries (or fresh fruit if you are making it in the morning)
- 3/4 cup soy milk (unsweetened)
- 20 almonds
- 1 tbsp flaxseed (milled)
- 1 tbsp chia seeds
Directions:
- Mix everything in a bowl.
- Store in the fridge overnight, or for at least an hour.
5. Vegan avocado toast with roasted tomatoes:
Avocado toast is always a good breakfast or brunch option. This recipe, which serves 4, packs 413 calories, 24 grams of fat, 45 carbs, and 10 grams of protein per serving.
Ingredients:
- 1 15-oz no-salt added cannellini beans (kidney beans)
- 2 sliced avocado, pitted, peeled, and chopped
- 3 tbsp lemon juice
- 1/4 cup chopped parsley
- 1/4 cup of basil leaves chopped
- 1 clove garlic minced
- Salt and pepper, to taste
- 4 Roma tomatoes (cut in half, seeds and juice removed)
- 1 tbsp extra virgin olive oil
- 2 cloves garlic thinly sliced
- 2 tsp balsamic vinegar
- 1 tbsp extra virgin olive oil
- 4 slices thickly cut gluten-free bread
Directions:
- Preheat oven to 450 degrees Fahrenheit.
- Toss tomatoes with the oil and spread them onto a baking sheet cut side up. Add the garlic to the tomatoes; drizzle with balsamic and a pinch of salt and pepper.
- Roast the tomatoes until they soften and begin to caramelize. Allow them to cool, and then remove the skin. It should take 20-30 minutes.
- Meanwhile, add beans, lemon juice, parsley, basil, avocado, garlic, salt, and pepper to a blender and blend until smooth.
- Brush the bread with the remaining oil, and toast for about 5 minutes in the oven.
- Divide the avocado between the four slices and top with roasted tomato.
6. Vegan quinoa breakfast porridge with strawberries:
This quinoa breakfast delight makes two servings and, per serving, contains 400 calories, 7 grams of fat, 67 carbs, and 16 grams of protein.
Ingredients:
- 1 cup uncooked quinoa
- 2 cups soy milk (or nut milk of your choice)
- 1 tbsp brown sugar or agave nectar
- 1/4 tsp pure vanilla extract
- 1 dash cinnamon
- 1 cup strawberries
Directions:
- Combine quinoa and soy or nut milk in a saucepan.
- Cook over low heat while stirring, around 10 minutes.
- Add brown sugar, vanilla, and cinnamon, and cook for an additional 5-6 minutes.
- Stir in strawberries and any other toppings such as pecans, hazelnuts, hemp seeds, or flax seeds.
7. Vegan chocolate almond protein bars:
This homemade protein bar recipe is a great breakfast option and also makes for an awesome on-the-go snack. The recipe makes around 12 bars, and per serving contains 166 calories, 6 grams of fat, 17 carbs, and 13 grams of protein.
Use a vegan protein powder and dairy-free chocolate chips to keep it vegan. And if you like the idea of a protein bar but don't want to go through the hassle of making it, check out these best vegan protein bar options!
Ingredients:
- 1 cup raw almonds
- 1/4 tsp sea salt
- 1 tsp cinnamon
- 1 1/2 cups rolled oats
- 5 ounces vegan protein powder
- 1/3 cup maple syrup
- 1/4 cup dairy-free vegan chocolate chips
Directions:
- Prepare an eight-by-eight-inch square pan by spraying it with cooking spray or lining it with parchment paper.
- Measure 1/4 cup of the almonds and chop them to use later as a topping.
- Use the remaining 3/4 cup of almonds and salt in a food processor. Process until you have made almond butter. It should take a few minutes.
- Add the oats, protein powder, cinnamon, and maple syrup, and process together until smooth.
- Pour the mixture into the pan and spread it with the back of a spoon. Top with chopped almonds pressing them into the bar.
- Melt the chocolate chips in a small bowl in the microwave and drizzle the chocolate over the bars. Set in fridge and allow to sit for 20 minutes.
8. High protein vegan breakfast burrito:
This burrito makes four 3/4 cup servings, each containing 183 calories, 5 grams of fat, 22 carbs, and 16 grams of protein. If you dislike tofu in your vegan breakfast burritos, use chickpeas or black beans instead.
Ingredients:
- 1 package of extra firm tofu
- 1 tsp extra virgin olive oil
- 3 garlic cloves
- 2 cups diced sweet onion
- 1 cup diced potato (115 grams worth)
- 1.5 cups sliced crimini mushrooms (150 grams worth)
- 1/4 cup nutritional yeast
- 3-4 tbsp minced fresh basil
- 2 tbsp minced fresh parsley
- 1-1.5 tbsp fresh lemon juice
- 3/4 tsp kosher salt
Directions:
- Rinse the tofu with water and place a kitchen towel on the counter. Wrap the tofu with a towel and place another towel on top. Place a heavy cookbook on top and let it sit for 20 minutes, so the towel absorbs the water.
- Meanwhile, heat a large skillet with a teaspoon of oil over medium heat. Cook the garlic and onion for 1-2 minutes over medium heat. Add in the chopped potato and mushrooms and cook for 12 minutes. Stir frequently
- Remove the tofu and dice on the chopping board until it's tiny. Reduce the heat to low and stir the nutritional yeast, tofu, fresh herbs, and lemon juice, and season with salt and pepper. If necessary, cook for a few more minutes or until the potato is thoroughly cooked.
- Add 3/4 cup of the mixture on al are tortilla wrap, spoon on salsa, and top with vegan cheese and chopped green onion if desired.
How To Successfully Prepare High-Protein Vegan Breakfasts
The key to successfully cooking high protein vegan breakfasts is in the details. Go through your recipe with a fine-toothed comb and choose the right ingredients, such as the correct flour type and a good milk alternative, that will offer additional protein. Remember, the more individual ingredients contain protein, the higher your overall breakfast protein count will be.
Many recipes also have a lot of "if desired" portions, so look closely to see if it's something you want to add. This is especially important when you're working with foods like tofu, which tend to take on the flavor of whatever else they're being cooked with.
And, if you decide that shopping, prepping, and cooking your meals takes too much time and brainpower, another option to consider is signing up for a vegan delivery meal service, which does all of the work for you, delivering high protein vegan dishes directly to your doorstep!
FAQs
If you have lingering questions regarding making a high protein vegan breakfast, this section will clear them up!
How can vegans get 120g of protein a day?
First, find the high-protein vegan foods that work best for you and pre-plan your daily meals to ensure you hit your target goal. Eating a wide variety of plant-based protein sources throughout the day is key.
Which vegan food is highest in protein?
Seitan or tofu are the highest in protein. At close to 25 grams of protein per 3.5 ounces, seitan has close to 25 grams of protein per 3.5 ounces, while firm tofu contains 43 grams of protein per cup.
How can I get 20 grams of protein for a vegan breakfast?
Overnight oats with protein powder is a fast and easy way to hit 20 grams. In addition, including tofu in your morning meal almost instantly guarantees you'll hit 20 grams.
Want more great high protein vegan meals? Check out our 7-Day Vegan Bodybuilding Meal Plan for a week's worth of delicious dishes!
Travis Halena
Author