Protein Packed Vegan Breakfast Ideas | Vegan

Disclaimer: This is not a sponsored post and none of the items mentioned have been gifted. I worked with Protein World a few years ago but am now a regular paying customer.

The most common question I am asked about being vegan is where I get my protein. On average women need to consume at least 46g protein per day whilst for men it’s 56g.

It’s entirely possible to do this on a vegan diet, but it does take some planning and attention to keep on top of it. I’ve found that the best approach is to start the day on a good note with a protein packed breakfast.

Protein Packed Vegan Breakfast Ideas

This might sound daunting, but in fact lots of breakfast classics just need a few little tweaks to boost the protein. To give you a helping hand, here are some of my favourites protein packed vegan breakfast ideas and tips for how to make them even more nutritious:

Quick and easy everyday breakfasts

Toast

Yes – really! For a simple protein packed vegan breakfast, make toast using a bread containing seeds and wholegrains. My favourite type is oat and barley, like this one from Tesco which contains 4.2g protein per slice.

Protein packed vegan breakfast consisting of wholegrain oat seeded bread spread with peanut butter and sprinkled with pumpkin seeds

Protein Boosting Toppings

(all total protein amounts given below include 2 slices of toast)

  • 50g hummus (3g) and a tablespoon pumpkin seeds (3g). Total protein: 14.4g
  • 2 tbsps peanut butter (7.8g) Total protein: 16.2g
  • Small tin of baked beans (9.4g). Total protein: 17.8g

Porridge or Cereal

Porridge is another easy way to get some protein, plus it’s warming and provides a slow release of energy to keep you going until lunch time. 40g of porridge oats contain 4.8g of protein, plus 200ml Oatly Semi (my milk of choice) adds another 2g.

You can easily add more protein to your porridge (or cereal if you prefer). I have a number of different toppings permanently sat on my kitchen counter as I’m always in a rush and these are great ways of quickly adding more nutrients into my diet.

Overhead image of one hand holding a protein packed vegan breakfast bowl of porridge sprinkled with chia seeds and linseeds, a raised spoon in the other hand.

Protein Boosting Toppings

  • 1 tablespoon of peanut butter (3.8g)
  • 1tbsp chia seeds (2g)
  • 1 tbsp linseeds (1.3g).
  • 12 almonds, chopped or whole (3g) 
  • Fruits even have a bit of protein, so add a bit of sweetness with kiwi, apricot, banana or raspberries.

Protein Smoothies

Protein smoothies are a really quick and easy option. They’re perfect for the warmer weather or when you’re in a rush.

I use the Vegan Blend vanilla protein powder from Protein World. A 40g serving is low in calories and contains a whopping 24.3g of protein.

Tasty options for when you have a bit more time

Overnight Oats

On days where you’re happy to have a few more calories in your breakfast (maybe if you’re having a lighter lunch or are heading to the gym) try an overnight oats recipe.

This is basically a heartier version of your basic porridge that you can enjoy hot or cold. You need to prepare it the night before so it does involve planning ahead.

This one https://www.theglowingfridge.com/peanut-butter-chia-overnight-oats/ contains a whopping 25.1g protein per serving.

Tofu or Chickpea Scramble

For a high protein weekend brunch try a tofu or chickpea scramble:

Protein packed vegan breakfast of scrambled tofu with slices of red pepper, spinach and mushroom piled on top of a toasted slice of wholegrain bread
  • Saute a diced onion for about 4 minutes, then add a crushed clove of garlic and some grated ginger for a further minute.
  • Next add slices of red pepper and cook until soft.
  • Add some chopped chestnut mushrooms, half a teaspoon of turmeric, 1 tablespoon of soy sauce, 1 tablespoon nutritional yeast and 2 tablespoons of water.
  • Crumble in a pack of tofu or a tin of drained and rinsed chickpeas (mashed with a fork) and cook everything for about 5 minutes, until the mushrooms have reduced in size.
  • Finally add in a couple of generous handfuls of spinach to wilt down and season the mix with salt and pepper.

Each of these gives you around half of your daily protein requirement.

Breakfast Burritos

A breakfast burrito is another hearty and delicious option, like this one from www.elavegan.com

Sausage Sandwich

Granted, this isn’t the most nutritious option, but I don’t see any harm in a treat once in a while!

I like both the Linda McCartney and Birds Eye Green Cuisine meat free sausages. They’re made with pea protein, so sandwich a couple between 2 slices of seeded bread and you’re looking at around 16-21g of protein.

Let Me Know

I hope that these ideas for protein packed vegan breakfasts have helped. Please let me know if you’d like to see more posts like this and hit me up in the comments with any questions you might have regarding vegan/plant based living.

LovedByLaura

Lifestyle & vegan food blogger
Peterborough | UK
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