11 High-Protein Plant-Based Breakfasts

Eating plant-based doesn’t mean you don’t get enough protein in your day. While this seems to be the biggest concern of non-plant-based people, those who follow a plant-based or vegan diet get plenty of this macronutrient in their daily diets without ever eating a single crumb of meat. But you do have to make sure to focus on protein consumption to make sure you are getting enough. These high-protein breakfasts will get your morning started on the right food, making it far easier to get your daily dose of protein throughout the remainder of your day.

1. Tofu Scramble

A black skillet filled with tofu scramble sitting on a wood surface.
Photo Credit: YuliiaHolovchenko/Shutterstock.

Tofu Scramble is a staple breakfast food item in many plant-based diets. Tofu is packed with protein and essential amino acids. Each serving of tofu scramble contains 15-20 grams of protein, making it a substantial breakfast option. The best part about tofu is that it absorbs flavor well, so you can add various seasonings to suit your taste preferences. It also mimics the flavor and texture of a traditional scrambled egg, so you won’t miss anything taste-wise.

2. Hummus Avocado Toast

Two slices of Hummus Avocado Toast lay on a cutting board.
Photo Credit: The Gracious Pantry.

This Hummus Avocado Toast is a simple twist on the classic avo toast. The hummus adds a creamy goodness that pairs perfectly with the fresh avocado, all while giving you 14 grams of protein per slice.

3. Tempeh Bacon

A sandwich made with tempeh bacon on a white surface.
Photo Credit: Elyse Clark/Shutterstock.

Tempeh bacon is another popular plant-based protein to incorporate into your breakfast meal. It’s a plant-based alternative to bacon made from fermented soybeans. It is marinated and flavored to achieve the smokiness of the bacon. Each 3.5-ounce serving of tempeh bacon offers 15 grams of protein. Since it is a minimally processed ingredient, you can enjoy a wholesome and nutritious protein source for your meal. Compared to traditional bacon, this is much lower in saturated fats, and it’s cholesterol-free.

4. Lentil Hash

A skillet filled with lentil hash and spices.
Photo Credit: Anurag singh chaudhary/Shutterstock

Ensure you have enough protein, even on a plant-based diet with lentil hash. Lentil is a legume rich in protein, which offers 18 grams of protein per cup. Make lentil hash by sauteeing cooked lentils with vegetables and seasoning it with herbs and spices. Top your lentil hash with other plant-based items to enrich the flavor. It boosts your protein intake and is a tasty option for plant-based eaters.

5. Chia Seed Pudding

Individual cups of Maca Chia Seed Pudding on a table with maca powder and pecans sprinkled around them.
Photo Credit: The Gracious Pantry.

Chia seed pudding is a healthy breakfast treat and a good protein source. Chia seeds might be tiny, but they are an excellent source of protein. Just two tablespoons of chia seeds contain 4 grams of protein. The impressive nutrition profile of chia seeds makes them a staple in many plant-based diets. You can enhance the protein content of your chia seed pudding by soaking it with almond milk overnight until it achieves a pudding-like consistency. Aside from protein, chia is an excellent source of essential amino acids, healthy fats, and fiber.

6. Nut Butter Toast

Two slices of bread on a tabletop with nut butter spread on them.
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The combination of bread and nut butter delivers a healthy yet satisfying breakfast meal for people on a plant-based diet. Nut butters are one of the best protein sources for this way of eating, allowing you to easily meet your daily protein requirement. Each tablespoon of nut butter (whether almond or cashew) contains 3-5 grams of protein. Spread it onto a whole grain toast and top it with other healthy ingredients like berries for a delicious and nutrient-dense breakfast.

7. Vegan Protein Smoothie Bowl

A white bowl filled with a pink smoothie, topped with fresh blueberries and chia seeds.
Photo Credit: Elizabeth Henkenius/Shutterstock.

Smoothie bowls are like having dessert for breakfast. They’re delicious, and you can get a fair amount of protein per serving. A vegan protein smoothie bowl contains plant-based protein powder, almond milk, and fresh fruits like berries or mangoes. Top the smoothie bowl with nuts, seeds, and fresh fruits. You can even blend tofu into it for extra protein.

8. Chickpea Flatbread

A pile of cut chickpea flour flatbread.
Photo Credit: The Gracious Pantry.

Chickpea flatbread is made with chickpea flour, which is a good protein source. Each quarter cup of chickpea flour contains 6-8 grams of protein. In addition, it’s high-fiber and gluten-free, making it a great alternative to your usual morning toast.

9. Breakfast Quinoa

A white bowl of Breakfast Quinoa with fresh raspberries and blueberries.
Photo Credit: The Gracious Pantry.

If you love quinoa, make it your go-to meal for a plant-based breakfast. Top your breakfast quinoa with fruits and nuts or any breakfast topping you like best. Quinoa is a superfood known for its complete protein content, which is about 8 grams per cup.

10. Vegan Breakfast Burrito

A vegan breakfast burrito stacked on a white surface.
Photo Credit: Nina Firsova/Shutterstock.

A protein-packed vegan breakfast burrito is a great addition to your plant-based diet. It is often made with tofu, black beans, and other wholesome ingredients. Each serving has 15-20 grams of protein, ensuring you are fully satisfied and enjoy a delicious breakfast on the go.

11. Mexican Scrambled Eggs

An overhead view of a black skillet filled with Mexican Scrambled Eggs.
Photo Credit: The Gracious Pantry.

Enjoy these hearty Mexican Scrambled Eggs. It’s an excellent source of protein for a plant-based diet. Black beans are high in fiber and vitamins, and you can serve them with sauteed vegetables, fresh avocado slices, and salsa. The healthy ingredients in this bowl combine to deliver 15 grams of protein, especially when you incorporate grains and other toppings in this bowl.

Interested In Starting A Vegan Diet? Here’s How To Do It With Ease

Starting a plant-based diet doesn’t have to be overwhelming. This simple guide walks you through some key points and helps you effortlessly get started on this new way of eating.

Carrots and a red bell pepper arranged on a wooden surface to spell the word, vegan.
Photo Credit: The Gracious Pantry.

If you’re curious about starting a vegan eating plan but don’t know where to start, this handy getting-started guide will help you make the transition seamlessly.

A Vegan Breakfast Can Be Easy! And It All Starts With Your Waffle Maker

A stack of vegan chocolate waffles with chocolate chips on top.
Photo Credit: The Gracious Pantry.

Need a decadent idea for breakfast? These Vegan Waffles are to die for. Make a big batch, freeze them, and then pop a couple into the toaster in the morning on your way out the door. It’s kinda like having brownies for breakfast!

While You’re At It, Prep Breakfast For The Week, Too. It Only Takes 5 Minutes!

An overhead view of a small canning jar filled with overnight oats with raisins.
Photo Credit: The Gracious Pantry.

Prepping overnight oats the night before is a fantastic way to ensure that your morning runs smoothly. These delicious oatmeal recipes are prepped in just 5 minutes. In fact, you can even make homemade oatmeal packets with these recipes, so all you have to do is grab a packet and get it in the fridge.

This originally appeared on The Gracious Pantry.

Author: Tiffany McCauley

Title: Food and Travel Journalist

Expertise: Food, cooking, travel


Tiffany McCauley is a nationally syndicated journalist and an award-winning cookbook author and food blogger. She has been featured on MSN, Huffington Post, Country Living Magazine, HealthLine, Redbook, and many more. Her food specialty is healthy comfort food recipes.

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