7 Vegan Breakfasts With at Least 15 Grams of Protein
Going vegan is one of the fastest growing food trends and these breakfasts not only satisfy but pack a powerful punch by pulling in at least 15 grams of protein each.
Overview
Going vegan is one of the fastest-growing food trends — and we don't see it being a short-lived fad. A vegan diet is not only good for our bodies, but also animal welfare and Mother Earth. Still, many believe that being vegan means subsisting on lettuce and that it therefore lacks nutrition, especially protein.
When done right, a plants-only diet can meet all of your dietary needs. But the truth is that when it comes to breakfast, most of us (including carnivores) fall short on protein. It turns out that, according to the USDA, we're eating less than 15 percent of our total protein intake in the morning, and emerging research suggests that dispersing protein throughout the day may be as important as the total amount we're consuming within those 24 hours. To help up your protein potential at breakfast, here are seven vegan recipes with at least 15 grams of protein that everyone, vegan or not, will love.
Vegan Lox, Bagel and Cream Cheese
A chewy bagel with creamy schmear and smoked salmon is one of life's greatest pleasures. But instead of cream cheese, why not swap in a cashew and bean-based spread that reduces overall saturated fat and bumps up the fiber and protein? And instead of real lox, we've included a tomato-based lox that still carries that sharp, smoky flavor thanks to smoked paprika and liquid smoke. Omit the big, chewy New York-style bagel that, according to the USDA, is the equivalent to eating four-and-a-half slices of white bread, and substitute a high-protein English muffin instead. On the weekends, turn this into a make-it-yourself breakfast bar with all of the fixings, including red onions (you can try them pickled, too), capers, cucumbers and fresh dill or chives.
Recipe and Nutritional Info: Vegan Lox, Bagel and Cream Cheese
Cherry-Kamut Porridge
Kamut is an ancient grain from Egypt that contains a whopping 9.8 grams of protein per serving. In case you are wondering, yes, that beats out quinoa when it comes to protein. It also offers a thicker, chewier texture than most porridges, which pairs well with crunchy, omega-3-packed walnuts and sweet cherries. Cherry juice has been found to help with muscle recovery, according to a paper published at the University of New Mexico, making this an optimal post-workout meal. The pea or soy milk gives this dish a creamy texture, but also adds about eight grams of protein. Look for unsweetened versions to keep the added sugar content low.
Recipe and Nutritional Info: Cherry-Kamut Porridge
Spicy Breakfast Burrito
Thanks to its handheld nature, this breakfast is for the person who doesn't have time in the morning to sit down and fuel up. Bonus: The burritos can be made in advance and frozen so you can simply grab one and dash out the door any day of the week. Using a sprouted-grain tortilla in place of a regular flour tortilla increases the protein content by 50 percent. Sneaking in pinto beans and using tofu in place of the eggs keeps the protein content high. And if you top the burrito with sliced avocado, you'll have a breakfast that's balanced in carbohydrates, protein and fat, which will help keep you satiated all morning long.
Recipe and Nutritional Info: Spicy Breakfast Burrito
Mochaccino Smoothie
Talk about efficiency in the morning. You'll be able to skip the line at Starbucks with this breakfast and caffeine combo. Using coffee as the liquid in place of water and pairing it with an unsweetened nut or grain-based milk and chocolaty pea protein powder gives this smoothie its richness and creamy texture. Pea protein is a great option for protein powder because peas, according to Cambridge University Press, help to stabilize blood sugar levels and support overall gut function. They're also loaded with vitamins, minerals and phytochemicals. With about 20 grams per serving, this smoothie is an easy (and delicious) way to get your morning protein dose.
Recipe and Nutritional Info: Mochaccino Smoothie
Savory Protein Breakfast Bowl
Thanks to their easy-to-throw-together nature, bowls are still trending in the food world. And that's because you really can't go wrong if you follow this template: grain, high-quality protein, greens, veggies, fun toppings and a zippy dressing. Here we've paired the protein-boosting ingredients wild rice and edamame with kale, avocado and a sprinkling of hemp seeds. The homemade dressing is simple and can be used on other dishes like salads and roasted veggies. The dressing features tahini, which offers healthy fats and protein (16 grams and five grams per two tablespoons, respectively). Meanwhile, maple syrup helps to balance out the flavors and lemon juice brings a refreshing brightness to the bowl.
Recipe and Nutritional Info: Savory Protein Breakfast Bowl
Overnight Chia Oats
Overnight oats get an easy protein upgrade with the addition of chia seeds, which also add some good-for-you fiber while giving this morning meal a thicker, pudding-like texture. But when it comes to seeds, why stop there? Hemp seeds are an excellent source of omega-3s for plant-based eaters, but they're also a secret weapon for adding more protein to your diet. They're easy to sprinkle on almost anything without altering the taste. Add fresh (or frozen) apricots for some much-needed tartness to the otherwise mellow base. And while you can use any fruit (and each have their own benefits), the USDA shows that apricots specifically are loaded with vitamins A and C.
Recipe and Nutritional Info: Overnight Chia Oats
Sweet Potato Protein Hash
This simple hash will easily become your weekday breakfast go-to. It's centered around three main ingredients, sweet potato, avocado and tofu, and then it's dressed up with some hemp seeds, salsa and spices. We use protein-rich tofu because it doesn't offer much by way of flavor, so you can season it however you like. You can also prepare the sweet potatoes in advance. Just combine them with olive oil and spices and store them in an airtight container in the refrigerator until you are ready to bake them.
Recipe and Nutritional Info: Sweet Potato Protein Hash
What Do YOU Think?
Which of these vegan breakfasts do you want to try first? What's your favorite plant-based breakfast recipe? Let us know in the comments below!