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5 High Protein VEGETARIAN Breakfast Ideas

recipe Oct 26, 2017

 

90% of the diet diaries I get back from patients only feature 3 breakfast options each week.

While healthfully speaking, aiming to add variety is always a better strategy, let's focus on getting your baseline breakfast choices on track. You can always focus on adding variety later...

 


 

As per my original post about requirements for a healthy breakfast:

From my perspective and clinical experience, the research holds it's truth. For the averaged size adult woman, the ideal breakfast consists of:

  • 20-25g of protein,
  • 2-3 servings of plants (i.e. F+V's), and
  • 1-2 servings of grain.

Clinically, when my patients (and I myself) eat like this, they report less of the energy crashes and hunger cravings, that ruin all your good discipline toward eating healthy. When we don't eat a good breakfast, it never fails... at 10:30am and/or 2:00pm we're reaching for something quick. It's usually a coffee and whatever junk food type snack is closest. It also makes us (i.e. me) more prone to night-time snacking.

Keep in mind that these suggestions are built with enough calories to power you through a day which includes a modest workout! By which I mean at least 30 mins of activity that's enough to make you break a sweat. If you don't work out... well... to put it bluntly... just start! Eating healthfully is only half the battle to a rockin' bod.

 

So let's get to some animal free go-to ideas for vegetarians/vegans!

TIP: Relying on a protein powder in the morning really helps speed things up and make it easier to start hitting protein targets for the day. Personally, I really like this one by Manitoba Harvest.

 

BREAKFAST 1: Smoothie & Avocado Toast

2 slices of multi-grain bread with 1/4 mashed avocado on them each. Sprinkle with spices to taste.

Auto pilot smoothie: 1 serving vegetarian protein powder, 1/2 banana, 1/2 cup frozen mixed berries, enough milk substitute to blend to desired consistency. Tip – put protein powder into blender after the rest is blended well to reduce “clumpiness”.

Protein: approx 20g
Plants: 3-4 servings
Grains: 2 servings

 

BREAKFAST 2: Super Nutty Oatmeal

Cook 1/3 cups of dry oatmeal with 1 chopped apple, 1 tbsp chia seeds, 1/2 cup apple sauce, and 1 cup of your fave milk substitute. At end of cooking add 1/4 cup of chopped nuts of choice, 1/4 cup blueberries and 1/2 scoop vegetarian protein powder.  Sprinkle with cinnamon.

Protein: approx 26g
Plants: 2-3 servings
Grains: 2 servings

Variation idea: you could bump up the nuts to 1/2 cup and leave the protein powder out. It's more like a chunky hot granola than oatmeal, but it's pretty good too. 

 

BREAKFAST 3: Breakfast Bean Burrito

Fry up 1 cup chopped tomato, 1 cup baby spinach, 1/2 cup cooked (or canned) black beans, 1/2 cup cooked leftover grain (like rice or quinoa) diced garlic & shallot to taste. Spoon mixture into your bowl and add desired toppings – think avocado, salsa, green onion, sprouts, green pepper, hummus... whatever you've got. Wrap into a big tortilla.

Protein: approx 22-25g
Plants: 3-4 servings
Grains: 2 servings

 

BREAKFAST 4: Scrambled Tofu & Avocado Toast

Fry up 1 chopped tomato, 1/2 cup chopped mushrooms, 1 cup baby spinach, 1/2 pound of extra firm tofu either chopped or crumbled, diced garlic & shallot to taste, sprinkle of lemon juice and/or soy sauce to taste. Spoon mixture into your bowl and serve with a slice of avocado toast.

Protein: approx 25g
Plants: 3-4 servings
Grains: 2 servings

Variation idea: You could also turn this into a breakfast burrito.

 

BREAKFAST 5: Blueberry Almond Butter Protein Pancakes

Make flax egg replacer first: combine 1 tbsp ground flaxseed with 3 tbsp water and let sit for 2 minutes. Combine dry ingredients in a blender: 1 cup almond flour, 1/4 cup brown rice flour, 1 tbsp baking powder, 1/2 tsp cinnamon, 1/4 tsp salt. Mix on low setting. Combine wet ingredients in a separate small bowl: 1/4 cup milk substitute, 1/4 cup water, 1 tbsp oil, 1/2 tsp vanilla, 1/2 cup almond butter. Whisk in egg replacer into wet ingredients. Add wet ingredients into dry ingredients, blend until smooth. Add in blueberries and mix on low just to combine. (If you blend them fully, you'll have purple pancakes, as in pic above, for the kids. In saute pan on medium-low heat, pour in 3 pancakes, about 4-5 inches wide each, and cook until edges are slightly browned and bubbles have formed on the top. Flip the pancakes and cook on the other side. Makes 6 pancakes.

Served topped with 1/2 chopped banana, 2 tbsp slivered almonds, and maple syrup to taste.

In 3 big pancakes...

Protein: 15-20g
Plants: 2 servings
Grains: 1-2 serving

 

There are so many options for high protein vegetarian breakfasts - using these basics and a little creativity, I'm sure you'll come up with your own faves.

Kindly,


Dr. Laura Nurse
Naturopathic Doctor

 

P.S. Now I'd like to hear from you! Did you like this post? Have links to fave recipes you'd like to share with other readers? Have a question or suggestion for me? Let me know what you are thinking in the comments below.

 


PHOTO CREDIT: Original Photo by Brooke Lark on Unsplash - Thank You.

 

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