Strong morning hunger is easily satisfied with a quick and easy high-protein vegetarian breakfast.
Since protein takes longer to digest, a high protein breakfast provides satiety for longer than other foods, helping you to feel nice and full until lunchtime.
Protein also slows down the body’s absorption of carbohydrates, helping to keep blood sugar levels balanced.
Many people report that they feel better on a high-protein diet.
Protein is not only found in meat; most foods contain at least some protein.
This should not be surprising, considering that protein is one of the three macronutrients that make up our food, along with carbohydrates and fats.
In fact, many vegetarian options contain even more protein than beef (more than 32% protein per weight), according to USDA data compiled by Vaidya Atreya Smith in “Ayurvedic Nutrition.”
Many vegetarian foods are surprisingly high in protein, such as vegetables, whole wheat, other whole grains, nuts, seeds, legumes, and dairy.
- tofu (40%)
- asparagus (32%)
- broccoli (45%)
- Brussel sprouts (44%)
- cauliflower (40%)
- mushrooms (38%)
- parsley (34%)
- spinach (49%)
- watercress (40%)
- buttermilk (40%)
- cottage cheese (52%)
- eggs (33%)
The protein content of beans and lentils ranges from 23 to 40 percent.
This is not bad at all when you consider that fish is 26%, lamb is 22%, and pork is 23%.
Only turkey, at 41%, and chicken, at 44-56%, are significantly higher—but then spinach, broccoli, and cottage cheese are in the same ballpark—with a fraction of the saturated fat content.
To learn more about vegetarian protein sources, see: "Vegetarian Protein Sources: How Much Do I Need?"
Vegetarian high-protein breakfast recipes
Below, you will find 14 high-protein vegetarian breakfast recipes, such as protein pancakes, vegan breakfast, yogurt, breakfast, burrito, breakfast casserole, Indian breakfast ideas, and breakfast hash.
You will find vegan options, as well as ideas with dairy. Dairy provides a good source of animal protein without requiring the consumption of flesh.
In this post, we have chosen to give ourselves the challenge to avoid eggs.
Eggs are a good vegetarian source of protein—and everyone knows that—but how do you make a high protein vegetarian breakfast without eggs? Read on to find out!
1. Quick Vegetable Hash
This vegetable hash breakfast is a comfort food cooked in a single skillet that is extremely quick and easy to make.
This recipe has the satiating goodness of potatoes, carrots, black beans, and kale for a quick vegetarian breakfast filled with plenty of protein.
Make this recipe a low-carb breakfast by changing potatoes with cauliflower, which is also a good source of protein.
2. Vegan Silken Tofu
This vegan silken tofu omelette tastes exactly like the real thing! It's also gluten-free, and high in protein. It's super simple to make and incredibly versatile.
Ingredients like tofu and chickpeas that are rich in protein make this recipe an excellent choice to fuel the start of your day.
3. Easy Rice and Beans
Rice and beans is a simple one-pot dish that’s a complete vegetarian protein (12 grams per cup) and a satisfying, quick meal.
Lentils, beans, and peas are exceptionally high in protein and fiber. Eating foods with protein and fiber in the morning keeps your appetite in check the rest of the day.
4. Vegan Breakfast Casserole
This super simple vegan breakfast casserole is ideal for a comforting make-ahead breakfast! It's vegetarian, gluten-free, allergy-free, and loaded with plant-based protein from a chickpea flour egg, veggies, hashbrowns, and dairy-free cheddar cheese.
Having this breakfast can help you feel full, and help lower your calorie intake later in the day.
5. Vegetarian Sausage Rolls
This vegetarian sausage roll, made with almonds and walnuts, tastes just like your regular sausage rolls. It only takes 30 minutes to make this breakfast and complete your mornings.
The ingredient lineup for this recipe is chocked with protein, healthy fats, antioxidants, and nutrient-dense whole foods.
Furthermore, the high protein, fat, and fiber content of nuts promotes fullness, which may aid in weight loss.
6. Vegan Buckwheat Pancakes
These vegan buckwheat pancakes are gluten-free, grain-free, nut-free, and allergy-friendly.
Buckwheat contains 16 grams of protein per cup, and these pancakes are a great plant-based way to get off to a great start in the morning!
7. Quinoa Lentil Loaf
This quinoa lentil loaf is considered a complete vegetarian protein, with all the essential amino acids.
This recipe calls for common brown or green lentils, quinoa, carrots, celery, garlic, onions and green bell pepper. The chopped pecans or walnuts also add fantastic texture and additional protein.
Another advantage of this recipe is that you can make it in bulk and store it in the fridge. Enjoy on toast, or in a burrito or sandwich for your breakfast.
8. Cream of Quinoa Breakfast Porridge
If you are looking for a healthy alternative to a cream of wheat breakfast porridge that is gluten-free and rich in protein, then cream of quinoa is for you.
Quinoa is a balancing, alkalizing grain that builds immunity. It is a good source of protein—18 percent by mass—as well as folate, magnesium, phosphorus, iron and zinc.
Since cravings for carbohydrates are often protein cravings in disguise, eating quinoa can actually help to curb future unwanted carbohydrate cravings.
9. Easy Protein Porridge
This simple protein porridge made of oatmeal and chia seeds is loaded with delicious toppings and tons of protein.
Oatmeal is a classic breakfast that has a good amount of protein (around 10 grams per cup). Plus, oats are a good source of iron, B vitamins, manganese, magnesium, zinc, and selenium
10. Urad Dal and Corn Fritters
Urad dal and corn fritters are a revelation, especially for folks that are looking for a light, satisfying dish that digests easily.
Urad dal is one of the richest sources of protein, brimming with many other nutrients, such as iron, folic acid, calcium, and vitamin B.
You can enjoy these yummy fritters for breakfast, lunch, supper, or even a snack.
11. Green Detox Soup
Green soup is like a warm green smoothie for the soul which is much easier to digest than a cold drink.
With green beans and leafy greens as main ingredients of this soup, I can say that this recipe is packed full of protein and fiber (nutrients that are proven to be very beneficial to have in a breakfast).
12. Easy Tofu Scramble
This delicious tofu scramble is full of protein and healthy veggies. The best thing about it? It is super easy to make.
Tofu is high in protein and contains all of the necessary amino acids for your body. It also contains fats, carbohydrates, and a variety of vitamins and minerals.
This is a very versatile recipe, as you can basically add more ingredients to make this dish more satisfying and healthy.
13. Smoky Beans on Toast
These toasts are topped with scrumptious smoky cannellini beans, thyme, and chili flakes, and make an excellent vegan bruschetta. They are bursting with Italian flavors, such as fresh garlic and extra virgin olive oil.
Cannellini beans are high in protein, minerals, antioxidants, and fiber, while being low in calories. Cannellini beans are extremely filling, making them an excellent weight-loss food.
14. Khichdi With Cauliflower And Green Pepper
Khichdi is one of India’s most ancient foods. It's a complete vegetarian protein that's easy to make, and it cooks in a single pot.
The basic recipe consists of one part grain, one part bean, your choice of spices, optional vegetables, and a good amount of ghee, India’s special clarified butter.