Vegan High Protein Breakfast: 24 Satisfying Recipes Under 300 Calories

 

Explore 24 delicious vegan high protein breakfast recipes under 300 calories. Start your day with nutritious and satisfying plant-based meals.

Introduction

 

Eating a satisfying vegan high protein breakfast doesn’t have to be difficult or time-consuming. With a little planning, you can put together nutrient-dense meals that will provide your body with lasting energy to start your day.

In this comprehensive article, we’ll share 24 vegan high protein breakfast ideas that all clock in under 300 calories. These recipes make it easy to get a good dose of plant-based protein each morning, along with fiber, healthy fats, and other key nutrients.

So whether you follow a vegan diet or are simply looking to add more meatless options into your breakfast rotation, read on for 24 satisfying vegan high protein breakfast recipes that prove you don’t need eggs or meat to power up for your day!

Why Choose a High Protein Vegan Breakfast?

 

Starting your day with a high protein vegan breakfast offers many benefits that can set you up for success:

• Keeps you feeling full and satisfied for hours. The fiber, fat, and protein in these vegan breakfasts digest slowly, meaning you’ll stay energized and focused until lunchtime. No mid-morning hunger pangs or crashes.
• Provides sustained energy and helps maintain stable blood sugar levels. Steady energy means you can tackle work projects, hit the gym, run errands, and get through your morning without needing to snack every hour.
• Supports muscle growth and maintenance. Muscles need protein for repair and recovery from exercise. A high protein vegan breakfast can help build and retain muscle mass.
• Aids fat burning and weight management. Protein requires more calories to digest than carbs or fat. Eating more vegan protein foods can boost your metabolism and help manage a healthy weight.
• Sets the stage for a healthier day of eating. Research shows that starting your day with a wholesome, balanced meal leads to making better food choices all day long.

Protein is vital at breakfast time since it’s been many hours since your last meal. Without adequate protein in the morning, you may experience hunger pangs, cravings for sugary treats, and energy crashes well before lunchtime.

The key is choosing vegan protein sources that are absorbed slowly so they provide a steady stream of amino acids, rather than a quick burst. Nutrient-dense whole foods like beans, lentils, nut butter, quinoa, and edamame are all excellent options.

When it comes to hitting your protein needs, you don’t have to pile half your plate with plain tofu. With a balanced approach, you can easily work 15-20 grams of vegan protein into a breakfast under 300 calories.

Keep reading for 24 satisfying vegan high protein breakfast ideas that do just that!

24 Vegan High Protein Breakfasts Under 300 Calories

 

 

1. Southwest Tofu Breakfast Tacos

This fun and filling breakfast tacos are loaded with 14g of plant-based protein from tofu, black beans, and salsa. The tofu is scrambled with onions, peppers, spices, and nutritional yeast for savory flavor. Stuff the protein-packed mixture into warm corn tortillas along with diced avocado, shredded lettuce, and a squeeze of lime. It’s a deliciously satisfying vegan high protein breakfast option.

Vegan Protein: 14g

Calories: 278

2. Green Protein Smoothie

Blend up this bright green smoothie first thing in the morning for an easy and portable high protein vegan breakfast. Thanks to the protein-rich ingredients like silken tofu, plant-based milk, spinach, and avocado, you get 20 grams of complete vegan protein in each nutritious sip. The banana adds natural sweetness while the ice keeps it refreshing and cold. It’s everything you need to start your day off right.

Vegan Protein: 20g

Calories: 271

3. Maple Pecan Granola

Skip the processed cereals and make your granola at home for a satisfying protein-packed start to your day. This maple pecan granola comes together quickly with just 10 minutes of hands-on time. Simply mix oats, chopped pecans, maple syrup, coconut oil, quinoa flakes, cinnamon, and a pinch of salt. Spread the mixture on a baking sheet and bake until lightly browned. Thanks to the quinoa flakes, each 1/2 cup serving provides 9 grams of plant-based protein along with cinnamon sweetness. Enjoy it over non-dairy yogurt or milk for a high protein vegan breakfast.

Vegan Protein: 9g

Calories: 250

4. Breakfast Lentil & Quinoa Bowl

For an easy savory vegan high protein breakfast, cook up this nutritious combo of beluga lentils, quinoa, sautéed greens, and Mediterranean herbs. The lentils and quinoa give you a complete plant-based protein with all nine essential amino acids. Meanwhile, the garlic, onion, spinach, and parsley add a pop of flavor. Top each bowl with your favorite vegan yogurt alternative for extra creaminess. It’s protein-packed fuel to power your busy morning.

Vegan Protein: 19g

Calories: 285

5. PB & J Protein Smoothie

Here’s a clever way to sneak extra protein into your morning smoothie routine: include peanut butter and your favorite vegan protein powder. Simply blend frozen banana, strawberries, plant-based milk, peanut butter, and protein powder until smooth and creamy. The frozen banana provides natural sweetness and thickness, while the strawberries give it a nutritious antioxidant boost. Each serving contains 15 grams of plant-based protein – plus it tastes just like a PB&J sandwich! It’s an easy high protein vegan breakfast you can make ahead.

Vegan Protein: 15g

Calories: 250

6. Vegan Breakfast Quesadilla

Quesadillas aren’t just for lunch! This easy vegan breakfast quesadilla is packed with 18 grams of satisfying plant-based protein, keeping you energized all morning long. Simply combine mashed sweet potato, black beans, chunky salsa, and shredded vegan cheese in a whole-grain tortilla. Heat in a skillet until the cheese is melted and the tortilla is lightly crisped. Cut into wedges and serve with fresh guacamole, Pico de Gallo, and a squeeze of lime juice. It’s a flavorful and protein-rich vegan high protein breakfast ready in just minutes.

Vegan Protein: 18g

Calories: 270

7. Protein Packed Quinoa Bowl

This versatile protein-packed quinoa bowl is brimming with nutritious ingredients to keep you fueled all morning long. It starts with cooked quinoa, which provides a complete vegan protein with all nine essential amino acids. Then it gets loaded up with edamame beans, sautéed kale, roasted chickpeas, hemp seeds, and an orange tahini dressing. Each bowl delivers 22 grams of plant-based protein to power your day. It’s the perfect nutrient-dense high protein vegan breakfast.

Vegan Protein: 22g

Calories: 290

8. Curried Chickpea Salad Sandwich

Looking for an easy grab-and-go vegan breakfast? This curried chickpea salad sandwich will satisfy your cravings. Simply mash up chickpeas with diced apple, raisins, onion, celery, curry powder, lemon juice, and vegan mayo. Spread it between two slices of toasted whole grain bread along with lettuce and tomato for a handheld meal. Thanks to the chickpeas, tahini, and whole grains, you’ll get 15 grams of plant-based protein to start your day.

Vegan Protein: 15g

Calories: 290

9. High Protein Vegan Overnight Oats

Make a batch of these protein-packed overnight oats on Sunday so you have grab-and-go vegan high protein breakfasts ready all week long. Simply combine rolled oats, chia seeds, chopped walnuts, non-dairy milk, maple syrup, cinnamon, and vanilla in a mason jar. Refrigerate overnight so the oats soak up the liquid and soften. In the morning, grab a jar from the fridge and enjoy this satisfying breakfast. The chia seeds, nuts, and plant-based milk provide a whopping 15 grams of vegan protein.

Vegan Protein: 15g

Calories: 250

10. Vegan Breakfast Burrito

This easy vegan breakfast burrito is stuffed with protein thanks to fiber-rich beans, hearty potatoes, and tangy salsa. Simply scramble together diced potatoes, black beans, bell pepper, onion, and spices. Warm a whole wheat tortilla, pile the fillings inside, and add your favorite salsa. Wrap it up for an easy on-the-go meal. Each burrito provides 15 grams of plant-based protein to keep you satisfied.

Vegan Protein: 15g

Calories: 295

11. Blender Chickpea Omelet

You don’t have to skip out on fluffy omelets after going vegan! This unique blender chickpea omelet replicates the eggs’ texture using chickpea flour. Simply combine the chickpea flour with plant-based milk, turmeric, and baking powder in a blender. Pour into a skillet and cook until set. Fill the omelet with your choice of fixings like mushrooms, onions, spinach, avocado, and vegan cheese. This inventive protein-packed vegan high protein breakfast will satisfy any omelet craving with 20 grams of plant protein per serving.

Vegan Protein: 20g

Calories: 220

12. Tropical Chia Pudding

Make this creamy coconut chia pudding ahead of time for a grab-and-go high protein vegan breakfast all week long. All you need is full-fat coconut milk, chia seeds, chopped mango, and a dash of cinnamon. Combine in a container and refrigerate overnight. The chia seeds will absorb the coconut milk and take on a tapioca-like texture. Top each serving with extra mango, coconut flakes, and granola for added crunch. It provides 15 grams of plant-based protein, keeping you energized until lunch.

Vegan Protein: 15g

Calories: 210

13. Vegan Breakfast Egg Muffins

These grab-and-go vegan egg muffins are made with savory chickpea flour, roasted veggies, and vegan cheese – no eggs required. Whisk together the chickpea flour, plant-based milk, spices, and vegetables like spinach, bell peppers, and onion. Divide the mixture between a muffin tin lined with vegan cheese slices. Bake until set and lightly browned. Pop one in the microwave for a quick and portable vegan high protein breakfast. Each muffin packs 10 grams of plant protein.

Vegan Protein: 10g

Calories: 180

14. Walnut Lentil Breakfast Sausages

These unique homemade lentil breakfast sausages are protein-packed and ready in under 30 minutes. Simply combine cooked green lentils with walnuts, nutritional yeast, spices, and vital wheat gluten. Shape into patties or links and pan fry until lightly browned. Enjoy them as part of a balanced vegan high protein breakfast. Each savory sausage link provides 14 grams of satisfying plant-based protein.

Vegan Protein: 14g

Calories: 270

15. Vegan Breakfast Casserole

This hearty plant-based breakfast casserole is loaded with protein thanks to its main ingredients: sautéed kale, diced potatoes, crumbled firm tofu, and nutritional yeast. Combine everything in a casserole dish along with your favorite seasonings. Bake until heated through and top with chopped green onion. Slice up this savory casserole for weekend brunch or your high protein vegan breakfast during the week – each serving offers 21 grams of satisfying protein.

Vegan Protein: 21g

Calories (per serving): 295

16. High Protein Vegan Oatmeal

Transform your regular bowl of oats into a high protein vegan breakfast by stirring in a spoonful of peanut butter, chia seeds, hemp seeds, and your favorite plant-based milk. The nuts, seeds, and legume-based milk all contribute protein, while the oats provide energizing complex carbs. Chopped fruit adds natural sweetness and more nutrients. With 15 grams of protein per bowl, this supercharged oatmeal will keep you full for hours.

Vegan Protein: 15g

Calories: 250

17. Vegan Breakfast Sandwich

You can still enjoy a hot breakfast sandwich as a vegan! Use slices of tempeh bacon, Just Egg or scrambled tofu, and vegan cheese stacked between an English muffin or whole grain bagel. Heat your assembled sandwich in the oven or sandwich maker until the “cheese” melts. Customize it with all your favorite breakfast sandwich fixings. Each hearty sandwich provides 18 grams of satisfying plant-based protein.

Vegan Protein: 18g

Calories: 250

18. Peanut Butter Banana Oatmeal

Bananas and peanut butter take oatmeal up a notch in this deliciously simple vegan high protein breakfast. Cook the oats in unsweetened plant-based milk then stir in mashed banana, peanut butter, cinnamon, and chopped walnuts. The peanut butter provides a whopping 18 grams of plant-based protein to keep you feeling full until lunchtime. Enjoy this nutritious meal at home or in a to-go jar.

Vegan Protein: 18g

Calories: 275

19. Vegan Breakfast Enchiladas

These easy black bean breakfast enchiladas make for a fun and filling high protein vegan breakfast. Simply combine cooked black beans with sautéed veggies like bell pepper, onion, and spinach. Roll up the mixture inside corn tortillas and cover with enchilada sauce and vegan cheese. Bake until hot and melty. The sauce helps soften the tortillas while baking so they’re perfectly tender. Enjoy one enchilada for breakfast alongside fresh fruit for 19 grams of protein.

Vegan Protein: 19g

Calories: 285

20. Vegan Breakfast Quesadilla

This unique sweet potato breakfast quesadilla makes for a satisfying meatless start to your day. Grate a cooked sweet potato and combine it with black beans, diced bell pepper, nutritional yeast, and spices. Spoon the mixture onto a whole wheat tortilla, top with vegan cheese and fold in half. Cook in a skillet until crispy. The sweet potato and black beans provide an energizing dose of 18 grams of plant-based protein.

Vegan Protein: 18g

Calories: 260

21. Smashed Avocado Toast

Starting your day with delicious smashed avocado toast is never a bad idea. For extra staying power, sprinkle hemp seeds, microgreens, and sprouts on top. The healthy fats in the avocado help your body absorb the nutrients, while the hemp seeds add 10 grams of complete vegan protein. Enjoy a slice of this toast alongside fresh fruit for a light but nourishing vegan high protein breakfast.

Vegan Protein: 10g

Calories: 250

22. Cranberry Pecan Breakfast Muffins

These perfectly spiced cranberry pecan muffins are ideal for breakfast on the go. Bake up a batch on the weekend so you have breakfast ready during your busy work week. Enjoy one with your coffee as you head out the door for 6 grams of plant-based protein. Or pair it with yogurt and fresh fruit for a more balanced meal at home. Either way, it’s a tasty vegan high protein breakfast option.

Vegan Protein: 6g

Calories: 210

23. Tofu Veggie Hash

This flavorful tofu veggie hash makes good use of leftover veggies or frozen veggie medleys. Simply sauté cubed firm tofu, roasted veggies and potatoes in olive oil and spices until lightly browned. The combination of tofu and vegetables provides 22 grams of plant-based protein per serving. Enjoy this hearty hash alongside some vegan sausage patties or whole grain toast for a stick-to-your-ribs vegan high protein breakfast.

Vegan Protein: 22g

Calories: 210

24. Tofu Veggie Scramble

This 10-minute tofu veggie scramble is the perfect quick and protein-packed vegan breakfast. Sauté crumbled tofu in olive oil until lightly browned. Then add your favorite veggies like spinach, onion, bell pepper, and mushrooms, along with nutritional yeast and spices. Turmeric gives it a bright yellow hue while adding an anti-inflammatory boost. Serve with avocado toast for a complete 300-calorie meal with 20 grams of plant protein.

Vegan Protein: 20g

Calories: Around 275

Benefits of a High Protein Vegan Diet

Eating more plant-based protein foods can benefit your health in many ways beyond just keeping you energized for the day ahead. Here are some of the top benefits of following a high protein vegan diet:

• Helps build lean muscle mass when combined with strength training. Vegan protein sources like lentils, tofu, edamame, and seitan provide all the essential amino acids your muscles need to recover and grow.
• It Aids weight loss by boosting metabolism and keeping you feeling fuller longer between meals. Protein requires more energy to digest than fats or carbs.
• Reduces inflammation since plant proteins are naturally anti-inflammatory foods. This can relieve joint pain, improve heart health, and support the immune system.
• Lowers the risk of diabetes and better manages blood sugar since protein slows down the absorption of glucose.
• Supports strong bones by providing calcium found in foods like leafy greens, tofu, tahini, figs, and fortified plant milk.
• Improves heart health by reducing LDL cholesterol levels. Plant proteins are naturally low in saturated fat.
• Increases longevity thanks to the antioxidants, and vitamins.

• Improves heart health by reducing LDL cholesterol levels. Plant proteins are naturally low in saturated fat.
• Increases longevity thanks to the antioxidants, vitamins, and minerals found abundantly in whole-food plant proteins.
• Protects against cancer since plant foods contain phytochemicals that can prevent cell mutation and tumor growth.
• Keeps your energy levels steady rather than spiking blood sugar like simple carbs. This prevents crashes later in the day.
• Supports healthy digestion since fiber comes packaged with plant sources of protein. This promotes regularity.
• Easy to obtain all essential amino acids by eating a variety of plant proteins like grains, legumes, nuts, seeds, and veggies.
• Environmentally friendly compared to meat production since it requires fewer natural resources and emits fewer greenhouse gases.

With all of these benefits, it’s easy to see why more people are shifting towards plant-based protein sources like beans, lentils, tofu, tempeh, edamame, nuts, seeds, and whole grains.

Tips for Adding More Vegan Protein to Breakfast

Here are some simple tips to help you add more satisfying plant-based protein into your morning meal routine:

• Choose a protein-rich base for breakfast bowls like quinoa, oats, or legume-based yogurts. Then pile on nuts, seeds, nut butter, and fresh or cooked fruits and veggies.
• Look for vegan protein powders to add to smoothies, oatmeal, or baked goods. Options like peas, hemp, brown rice, and soy provide an easy protein boost.
• Cook beans or lentils in bulk on your day off to have ready to add to breakfast tacos, burritos, casseroles, salads, and grain bowls during the busy week.
• Stock up on plant-based meat substitutes like sausage patties and links, bacon, ham, and breakfast patties to enjoy as easy side options.
• Switch out dairy milk for nut-based milks like almond, soy, or hemp which provide about 5-10 grams of protein per cup.
• Top your foods with hemp hearts, toasted nuts or seeds, nut butter, tahini, or hummus for instant added protein.
• Microwave firm tofu for a fast crispy snack to eat on its own or dip into hummus or nut butter for extra protein.
• Make chia puddings, overnight oats, or mason jar parfaits ahead of time using chia seeds, hemp seeds, nut butter, and plant-based yogurt.

With a balanced approach, you can easily meet your protein needs from nutrient-dense vegan whole foods. Start your day with a satisfying high-protein vegan breakfast and feel the difference it makes in providing sustainable energy.

Conclusion

 

Eating a nutritious high protein vegan breakfast sets you up for a successful day. With a little planning, it’s easy to pull together satisfying meatless morning meals under 300 calories. Try whipping up a tofu scramble, green smoothie, breakfast tacos, or chia pudding. With the recipes and tips in this article, you can create endless delicious and energizing vegan breakfast options. Power up your mornings by including 15-20 grams of plant-based protein. Your body and mind will thank you!