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5 Quick High-Protein Plant-Based Breakfast Ideas to Start Your Day Right

Alixe Faubert

May 19, 2023

Starting your day with a high-protein breakfast is a great way to fuel your body and provide the energy you need to tackle the day ahead. If you follow a plant-based diet or are simply looking to incorporate more plant-based options into your morning routine, here are five quick and delicious high-protein plant-based breakfast ideas that will help you kick-start your day!

Tofu Scramble: Tofu is a versatile plant-based protein source that can be transformed into a delicious and satisfying breakfast scramble. Simply crumble firm or extra firm (I prefer extra firm) tofu into a pan and sauté with vegetables such as bell peppers, onions, and spinach. Season with turmeric, black pepper (the piperine in black pepper enhances curcumin (key compound in turmeric) absorption by 2000%)), sea salt, chili powder, nutritional yeast, and your favorite spices for added flavor and a vibrant yellow color. Serve it with avocado, sourdough toast or wrap it in a coconut or almond flour tortilla for a protein-packed morning meal.

Chia Seed Pudding: Chia seeds are an excellent source of plant-based protein and are packed with omega-3 fatty acids and fiber. To make a quick chia seed pudding, combine chia seeds with your choice of plant-based milk, such as almond, soy, or coconut milk. I like to add frozen berries (antioxidants), cinnamon (anti-inflammatory) and a touch of honey or maple syrup too! Stir well and let it sit in the refrigerator overnight. In the morning, you'll have a thick and creamy pudding. Top it with fresh berries, sliced almonds, cacao nibs or with nut butter.

Protein Smoothie: Smoothies are a fantastic way to start your day with protein. Blend together a combination of plant-based protein powder, such as pea or hemp protein, with fruits like frozen bananas, berries, or mangoes. Add a handful of leafy greens, such as spinach or kale, for an extra nutritional boost. To increase the protein content further, you can incorporate ingredients like almond butter or flax seeds. I like to eat my smoothies so I add toppings for extra crunch. This aids in enhancing your body's ability to absorb a greater amount of nutrients and derive increased energy from the food you consume. Think cacao nibs, chia seeds, hemp hearts, fruits, coconut flakes, nut butter etc. Pour your smoothie into a bowl (or a glass) and enjoy!

Overnight Oats: Overnight oats are a convenient and nutritious breakfast option that can be prepared the night before. In a jar, combine rolled oats, plant-based milk (like almond, coconut, or soy), chia seeds, nut butter, frozen berries (they will add sweetness as they thaw), cacao powder (if you love chocolate like me) and a natural sweetener like maple syrup. Mix well, seal the jar, and refrigerate overnight. In the morning, you'll have a creamy and satisfying bowl of oats. Enhance the protein content by adding a dollop of nut butter, a handful of nuts or seeds, and some sliced fruits like banana and mango.

Quinoa Breakfast Bowl: Quinoa is a complete plant-based protein, making it an ideal choice for a protein-packed breakfast bowl. Cook quinoa according to the package instructions and let it cool slightly. In a bowl, combine the cooked quinoa with toppings like sliced avocado, cherry tomatoes, sautéed mushrooms, and steamed greens. Drizzle with a squeeze of lemon juice or a tahini-based dressing for added flavor. This hearty bowl will keep you full and energized throughout the morning. If you're craving a sweet breakfast, another option would be to mix cooked quinoa, plant-based milk, honey or maple syrup, pure vanilla extract and cinnamon in a bowl. Top with fresh or frozen berries, banana, chopped nuts or nut butter, coconut flakes or cacao nibs.

Starting your day with a high-protein breakfast is essential for maintaining energy levels and supporting overall health. These five quick and delicious plant-based breakfast ideas provide a substantial dose of protein to kick-start your day. Experiment with different flavors, toppings, and ingredients to keep your mornings exciting and nutritious. By incorporating these protein-rich plant-based options into your breakfast routine, you'll be nourishing your body and setting yourself up for a productive day ahead.

About the author

Alixe Faubert
Plant-Based Nutrition, Intuitive Eating, Gut Health
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After dealing with my own gut issues, food sensitivities, and mindset obstacles, I was inspired to study holistic health. Although I was always interested in health and wellness growing up as an athlete, I suffered from a severe concussion at 15 and this was a pivotal moment for me in my health journey. I realized the link between all aspects of health, how our body keeps the score, and how our pain, gut problems, and patterns can be traced back to specific moments. I work with clients by looking at all aspects of health (“food off the plate”) as well as nutrition and mindset to find an approach to empower them to take back their health and feel their most confident selves. My coaching method starts by Identifying your "WHY", beliefs, and patterns. Then, we will Reflect on your blocks. Lastly, by working together we will create actionable steps to incorporate into your life, and shortly after, YOU will Become.

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