Food & Drink

High Protein Vegan Breakfast Recipes

Whether you are looking to eat healthier, feel more energetic, or be more compassionate towards animals, these high protein, plant based, no-dairy breakfast recipes will lead you on your path to starting your day in the right direction. After all, breakfast is the most important meal of the day. They are easy to prepare, delicious and healthy. We hope you enjoy them.

High Protein Banana Vegan Muffins

1 scoop of brown rice protein powder used in this recipe contains nearly 28 grams of protein.

 Ingredients

  • ¾ cup spelt flour
  • ¼ cup brown rice protein powder
  • 1 tsp. baking powder
  • 1 tsp. ground cinnamon
  • ½ tsp. baking soda
  • ½ tsp. baking powder
  • ¼ cup granola (naturally sweetened)
  • ½ cup unsweetened applesauce
  • Pinch of salt
  • Few drops of liquid sweetener (or you could use sugar/brown sugar/maple syrup/molasses)
  • ¼ cup vegan butter for slathering
  • 2 ripe mashed bananas

 Method

  • Preheat oven to 350 °F.
  • In a mixing bowl, mix the wet ingredients.
  • In another bowl, mix the dry ingredients.
  • Toss the dry ingredients into the wet ingredients and fold gently until fluffy.
  • Mix gently – do not over mix.
  • Line a muffin pan with baking cups or spray it with non-stick cooking spray. Fill in each cup up to ⅔ full. Top batter with granola.
  • Bake for 15 minutes or until a toothpick comes out clean.
  • Cool on a wire rack for 5 minutes before serving.
  • Slather with vegan butter and enjoy!

Vegan Banana Pancakes

These high protein vegan pancakes are made using soymilk, vegan butter or vegetable/coconut/olive/hazelnut oil. Plant protein powder replaces regular flour which ensures that these pancakes are super protein rich despite not containing any eggs.

 Ingredients

  • ⅓ cup plant protein powder
  • ⅓ cup ground flaxseed powder
  • 1 ½ tbsp. sweetener (ideally maple syrup but you can use 1 or 2 packets of Stevia powder)
  • ¼ tsp. baking soda
  • ⅓ cup vanilla flavored soymilk
  • ⅓ cup non-dairy yogurt or kefir
  • 1 tsp. vanilla extract
  • ½ tsp. cinnamon powder
  • ½ mashed ripe banana
  • Pinch of salt
  • Vegetable oil spray

 Method

  • In a bowl, mix the plant protein powder, flax seed powder, baking soda, salt, and cinnamon.
  • Next add the vegan milk, kefir, and mashed banana. Also add in the vanilla extract.
  • Use a hand blender on above mixture or you could simply process it in a food processor until you get a batter-like consistency.
  • Heat a large non-stick skillet or cast iron pan.
  • Spray the vegetable oil over it.
  • Once hot, pour a tablespoon of batter in the center of the skillet and spread it to 2-3 inches diameter. Cook for a few minutes until the mixture bubbles over.
  • Turn and cook on the other side until the color turns golden brown.
  • Repeat with remaining batter.
  • Serve hot drizzled with maple syrup and non-dairy whipped cream topping. (Recipe for non-dairy whipped cream follows).

Non-Dairy Whipped Cream Topping

 Ingredients

  • ½ lb. fresh tofu
  • ½ cup apple juice
  • 1 tbsp. tahini
  • ¼ tsp. almond extract
  • Pinch of salt
  • 3 tbsp. Salad oil
  • ¼ tsp. cinnamon powder

 Method

  • Boil tofu in apple juice for five minutes.
  • Transfer tofu to a food processor and leave the apple juice aside (we will be using it later).
  • Add salt, cinnamon, tahini and extract.
  • Turn processor on and add 3 tbsp. of salad oil.
  • Add the juice.
  • Blend for a few minutes.
  • Scrape the sides down and puree the mixture again. It will appear thin but will thicken once you place it in the refrigerator.
  • Use on pancakes, French toast, etc.
  • Use this cream within a week. Recipe yields up to 2 cups.

Protein Rich Vegan French Toast

If you have been missing your French toast, this protein rich recipe will definitely satisfy you.

 Ingredients

  • ¾ cup almond milk (recipe for almond milk is given below)
  • 1 tbsp. chia seeds
  • 3 tbsp. chopped dates
  • ¼ tsp. nutmeg
  • ¼ tsp. cardamom powder
  • 1 scoop chocolate or vanilla flavored gluten free vegan protein powder
  • ½ tsp. ginger
  • ½ tsp cinnamon
  • 4 slices of gluten free vegan bread

 Method

  • In a blender, add milk, chia seeds, cinnamon, cardamom and ginger. Blend well. Add nutmeg and allow the seeds to soak into the milk- will take up to 15 minutes.
  • Pour mixture in a blender and add the scoop of protein powder. Blend until the mixture is well mixed and is of a soupy consistency.

Dip bread slices in the liquid and fry each slice on either side on a non-stick skillet until golden brown.

  • Serve hot with fruit spread, maple syrup or non-dairy whipped topping (recipe of which is given above).

Almond/cashew milk recipe

This is a super simple recipe that takes just 5 minutes of preparation. You can use it to replace dairy milk in all your recipes. It is rich in proteins and omega 3 essential fatty acids.

 Ingredients

  • ½ cup raw cashews or almonds
  • 2 cups water

 Method

  • In a blender, add the nuts and one cup of water. Blend until smooth, then add the remaining water and blend again until creamy.
  • Strain to remove bits.
  • Refrigerate and enjoy.

 

Protein rich Vegan Omelet

You should not miss your weekly omelet if you decide to go vegan! Instead, you can easily replace it with this delicious protein rich vegan recipe made with chickpea flour. Chickpea flour (besan) is readily available in most Asian grocery stores. Note that 100 grams of chickpea flour contain 22 grams of protein, 100 grams of chia seeds contain 17 grams of protein, 1 cup of soy milk contains 8 grams of protein, and 1 ounce of Tahini will give you 4.5 grams of protein.

Ingredients

  • ½ cup chickpea flour
  • 1 cup unsweetened soy milk
  • 1 tbsp. tahini
  • 2 tbsp. ground chia seeds
  • 1 tbsp. nutritional yeast
  • Salt to taste
  • ¼ tsp. onion powder
  • ¼ tsp. garlic powder
  • ½ tsp. yellow mustard
  • ⅛ tsp. paprika
  • Filling: cooked spinach, sautéed mushrooms, olives or any other vegetable of your choice.

Method

  • Mix the flour with a little tahini, mustard and soymilk to make a sticky paste. The batter should be readily flowing like pancake batter and free from lumps.
  • Add salt, paprika, chia seeds, onion and garlic powders and nutritional yeast and whisk until smooth.
  • Heat up the skillet.
  • Add a teaspoon of oil (or coat the skillet with the spray) and spread evenly. Add a tablespoon of the batter and spread around like a crepe (not as thin though – ideal consistency would be that of an omelet). Add a teaspoon of oil to the sides to prevent sticking.
  • Cover and cook for a few minutes.
  • Lift and cook the other side. Add some more oil.
  • Omelet is done once it turns reddish brown. Add the filling and fold in half. Leave on the skillet for a few more minutes to warm the filling. Serve hot.

Tofu Quiche

1 block of tofu (434 grams) contains 36 grams of protein.

Ingredients

  • 10 oz. frozen baby spinach
  • ½ cup chopped broccoli
  • 1 block firm tofu
  • ¼ cup soy milk
  • 1 tbsp. soy sauce
  • 2 tbsp. nutritional yeast
  • 1 tsp. mustard
  • 1 tsp. parsley
  • ½ tsp. garlic powder
  • ½ tsp. rosemary
  • ½ tsp. pepper
  • Salt to taste
  • Prepared vegan crust (recipe follows)

Method

  • Steam broccoli and spinach. Then let them cool for a few minutes and remove moisture by pressing them on a towel.
  • Preheat oven to 350 °F.
  • In a food processor, blend tofu with all the other ingredients, except broccoli and spinach. Blend until soft then add the vegetables and crumble with hand.
  • Spread in the pie crust.
  • Bake for 30 minutes and cool for at least 5 minutes before serving.

Easy Whole Wheat Vegan Quiche/pie crust

Ingredients

¾ cup whole wheat flour

¾ cup all-purpose flour

Vegan margarine

½ cup ice cold water

Salt to taste

Method

Mix ¾ cups each of whole wheat flour and all-purpose flour and add a pinch of salt.

Add in pieces of cold vegan margarine and crumble the mixture with hands.

Add a few tablespoons of ice cold water a little bit at a time to roll the dough.

Roll out the pie crust and press it in the pan. It is now ready for the filling.

Power Oatmeal

This recipe for oatmeal is full of protein and it contains strawberry flavored protein powder. It will give you nearly 11.6 grams of protein per serving.

Ingredients

1 small scoop of strawberry flavored protein powder

1 tsp. cinnamon

½ cup warm water. Adjust the amount of water based on the consistency you desire.

Dash of vanilla or sweetener

¾ cup old fashioned oats (will yield about 1 ½ cup when cooked)

Method

Mix the oats with ¾ cup of water or almond milk

Steep for a minute.

In a shaker, mix the cinnamon and the protein powder with warm water.

Mix the combination with the oats and add a bit more water if needed. Steep for a few more minutes. Enjoy warm.

Four-Ingredient Protein Rich Vegan Paleo Gluten Free Brownies

Ingredients

2-3 overripe bananas

½ cup nut butter of your choice (you can use peanut butter or almond butter, etc.)

2 tbsp. cocoa powder

2 scoops of non-dairy chocolate flavored protein powder

Method

Pre heat oven to 350 °F. Oil a 6 x 9 inch baking pan.

Melt the nut butter in a microwave.

Mash the bananas and mix with protein powder, cocoa powder and melted butter with hands or in a blender.

Pour batter in the prepared pan.

Bake for 20 minutes.

Serve warm.

High Protein Buckwheat Parfait

100 grams of buckwheat contains nearly 13 grams of protein, and 8 ounces of almond milk will give you 2 grams of protein, while 100 grams of Chia seeds contain 17 grams of protein.

Ingredients

¼ cup raw buckwheat groats soaked in water

¾ cup raw almond milk

2 tbsp. chia seeds

1 small ripe banana (mashed)

¼ tsp. cinnamon

¼ tsp. pure vanilla extract

Fruit toppings like berries, dried fruits, melons, etc. (optional)

Method

Soak buckwheat groats in water for 6-8 hours or overnight.

In a separate bowl, mix together the milk, mashed banana, chia seeds, vanilla extract and cinnamon. Place in the refrigerator overnight.

In the morning, wash the groats until all slimy bits are gone.

Mix the groats with the prepared mixture.

Stir well and add fruit toppings

Drizzle some maple syrup or some fruit sauce before serving.

Vegan Chocolate Protein Shake/Smoothie

It is very easy to make vegan protein shakes to start your morning right. Just remember the following substitutions as a “rule of thumb”.

Dairy yogurt: replace with non-dairy yogurt made from soy, kefir, coconut milk, or almond milk.

Protein powders: use non-dairy and casein free powders like pea powder, hemp powder, or vegan protein blends.

Milk: use almond, soy, cashew, rice, or flax milk.

Ingredients

2 scoops of vegan chocolate flavored protein powder

1 cup unsweetened almond milk or rice milk

¾ tsp. flax oil

1 tsp. unsweetened cocoa powder

Pinch of unsweetened cocoa nibs

Method

Blend all ingredients in a blender.

You can add a bit of water or ice cubes. Enjoy.

 

About the author

Dr. Arthur

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