Power Up Your Mornings with These Protein-Packed Plant-Based Recipes

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Do you ever find yourself in a breakfast rut, struggling to come up with exciting, protein-packed vegan options? Fear not, we've got you covered! In this article, we'll dive into the importance of protein in a vegan or vegetarian diet, explore various plant-based protein sources, and share six mouth-watering recipes to help you start your day on the right foot. So let's get started, shall we?

Why is protein so important for vegans and vegetarians?

Protein plays a crucial role in our bodies, as it is the building block for our muscles, skin, and hair, among other things. A well-balanced, plant-based diet is essential to ensure that vegans and vegetarians are getting enough of this vital nutrient. Without adequate protein intake, we may experience fatigue, muscle loss, and a weakened immune system.

What are some excellent sources of plant-based protein?

There's a wide variety of plant-based protein sources to choose from, so you'll never get bored! Some of the top options include:

• Legumes (such as lentils, chickpeas, and black beans)
• Tofu and tempeh
• Edamame
• Seitan
• Quinoa
• Nuts and seeds (such as almonds, chia seeds, and hemp seeds)
• Green peas
• Nutritional yeast

What are some high vegan protein breakfast recipes?

Now that you're familiar with some plant-based protein powerhouses, let's dive into those delicious breakfast recipes!

1. Chickpea Omelette

This savory chickpea omelette is packed with protein, thanks to the chickpea flour and nutritional yeast. Add your favorite veggies to customize your breakfast experience!

Nutritional information (per serving)

• Calories: 285
• Protein: 17g
• Fat: 9g
• Carbohydrates: 37g
• Fiber: 8g

Ingredients

• 1 cup chickpea flour
• 1/4 cup nutritional yeast
• 1/2 tsp baking powder
• 1/2 tsp turmeric
• 1/2 tsp garlic powder
• 1 cup water
• 1 cup chopped vegetables (spinach, tomatoes, bell peppers)
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions

• In a bowl, mix together chickpea flour, nutritional yeast, baking powder, turmeric, garlic powder, salt, and pepper.
• Gradually add water and whisk until you have a smooth batter.
• Heat olive oil in a non-stick skillet over medium heat. Add the chopped vegetables and cook for 2-3 minutes until they soften.
• Pour the batter over the vegetables, spreading it evenly. Cook for 4-5 minutes or until the edges are firm and the omelette is cooked through.
• Fold the omelette in half and cook for another 1-2 minutes. Serve immediately.

2. Quinoa Breakfast Bowl

Upgrade your morning routine with this nutrient-dense quinoa breakfast bowl. It's a perfect combination of quinoa, almond milk, berries, and nuts, all topped with a drizzle of maple syrup.

Nutritional information (per serving)

• Calories: 420
• Protein: 12g
• Fat: 16g
• Carbohydrates: 60g
• Fiber: 8g

Ingredients

• 1/2 cup cooked quinoa
• 1/2 cup unsweetened almond milk
• 1/2 cup mixed berries (fresh or frozen)
• 2 tbsp chopped nuts (almonds, walnuts, or pecans)
• 1 tbsp maple syrup

Instructions

1. In a bowl, combine the cooked quinoa, almond milk, and mixed berries.
2. Top with chopped nuts and a drizzle of maple syrup.
3. Serve immediately, or store in the refrigerator for up to 2 days.

3. Tofu Scramble

A classic vegan breakfast staple, this tofu scramble is loaded with protein and can be customized with your choice of veggies and spices.

Nutritional information (per serving)

• Calories: 220
• Protein: 20g
• Fat: 10g
• Carbohydrates: 14g
• Fiber: 4

Ingredients

• 1 block (14 oz) firm tofu, drained and crumbled
• 1 tbsp olive oil
• 1/4 cup diced onion
• 1/4 cup diced bell pepper
• 1/4 cup diced tomato
• 1/4 cup nutritional yeast
• 1/2 tsp turmeric
• Salt and pepper to taste

Instructions

1. Heat olive oil in a skillet over medium heat. Add the diced onion and bell pepper, and cook for 3-4 minutes until softened.
2. Add the crumbled tofu, tomato, nutritional yeast, turmeric, salt, and pepper to the skillet. Cook for 5-7 minutes, stirring occasionally.
3. Serve immediately with toast or as a filling for a breakfast burrito.

4. Peanut Butter Banana Chia Pudding

This delicious and creamy chia pudding is perfect for a make-ahead breakfast or a satisfying snack, thanks to the winning combination of peanut butter, banana, and chia seeds.

Nutritional information (per serving)

• Calories: 340
• Protein: 11g
• Fat: 20g
• Carbohydrates: 35g
• Fiber: 10g

Ingredients

• 2 cups unsweetened almond milk
• 1/2 cup chia seeds
• 1/4 cup natural peanut butter
• 2 ripe bananas, mashed
• 1 tsp vanilla extract
• Optional toppings: sliced banana, chopped nuts, or a drizzle of maple syrup

Instructions

1. In a large bowl, whisk together the almond milk, chia seeds, peanut butter, mashed bananas, and vanilla extract until well combined.
2. Cover the bowl and refrigerate for at least 4 hours or overnight, allowing the chia seeds to expand and thicken the mixture.
3. When ready to serve, stir the pudding and add any desired toppings.

5. Lentil and Avocado Toast

Elevate your avocado toast game with this protein-packed version featuring cooked lentils. It's a satisfying and energizing way to start your day!

Nutritional information (per serving)

• Calories: 270
• Protein: 13g
• Fat: 11g
• Carbohydrates: 33g
• Fiber: 10g

Ingredients

• 2 slices whole-grain bread, toasted
• 1 ripe avocado, mashed
• 1/2 cup cooked green or brown lentils
• Salt and pepper to taste
• Optional toppings: cherry tomatoes, sprouts, or a squeeze of lemon juice

Instructions

1. Spread the mashed avocado on each slice of toasted bread.
2. Top with cooked lentils and season with salt and pepper.
3. Add any desired toppings and enjoy!

6. Green Protein Smoothie

Green Power Protein Smoothie is not only packed with plant-based protein, but it's also filled with antioxidants, vitamins, and minerals from the greens and berries

Nutritional information (per serving, without optional sweetener)

• Calories: 340
• Protein: 26g (21g from wholier Organic Plant Protein + 5g from other ingredients)
• Fat: 10g
• Carbohydrates: 45g
• Fiber: 13g (5g from Wholier Organic Plant Protein + 8g from other ingredients)

Ingredients

• 1 scoop (approx. 38g) Wholier Organic Plant Protein with Plant-Based Prebiotics
• 1 cup unsweetened almond milk
• 1/2 ripe banana (preferably frozen)
• 1/2 cup fresh or frozen mixed berries (strawberries, blueberries, raspberries)
• 1 cup fresh spinach or kale
• 1 tbsp chia seeds
• 1/2 cup ice (optional, for a thicker smoothie)
• Optional sweetener: 1 tsp maple syrup or honey (if desired)

Instructions

1. In a blender, combine the Wholier Organic Plant Protein, almond milk, banana, mixed berries, spinach or kale, and chia seeds. Add ice if you prefer a thicker smoothie.
2. Blend on high speed until smooth and creamy. Taste and add sweetener if desired, then blend again.
3. Pour into a glass and enjoy immediately!