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High Protein Vegan Breakfasts

Suggestions.... Help, please!

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  1. As noted elsewhere, you can cook quinoa like a hot breakfast cereal and flavour it however you'd like. When I do this I always feel healthy and full until lunchtime.

    4 Replies
    1. re: megjp

      Sorry... I didn't look "elsewhere".

      1. re: megjp

        Agree, try this recipe!! It's great!!

        Endlessly adaptable. Quinoa is the best tool you can arm yourself with.

        1. re: IndyGirl

          this looks amazing--thank you so much for sharing!

          1. re: IndyGirl

            made this and husband RAVED. thanks again!

        2. miso soup . oatmeal with nut butter and soy milk. scrambled tofu or tempeh, tofu quiche, puddings made from silken tofu.

          2 Replies
          1. re: magiesmom

            Miso soup! I wouldn't have thought of that. Great idea. Appreciate all the ideas!

            1. re: SaraASR

              Just make sure you make the miso soup yourself as traditional miso soup isn't vegan/vegetarian as it has dashi in it.

              You could also have a plate of hummous with some toasted pita, a bowl of Dahl, felafel - basically anything a vegan would eat at other times of the day!

          2. Soak oats overnight in soy milk and heat just like you would oatmeal.

            Nuts and nut butter.

            Beans, lentils, bulgar, quinoa., etc.

            2 Replies
            1. re: ipsedixit

              Thanks so much - I feel like beans, lentils, etc. are overlooked as breakfast foods, but certainly foods I love and should incorporate in my morning routine :)

              1. re: SaraASR

                I think it is mainly about getting away from regular american breakfast,

            2. another vote for tofu/tempeh/seitan scramble or hash - lots of options for variety, and you can add your favorite vegan sausage.

              breakfast burritos are also great with beans, vegan cheese, and your favorite mock meat.

              smoothies made with nut or soy milk (or soy or coconut-based yogurt). nut butter, hemp seeds or your favorite vegan protein powder will proved plenty of protein.

              and don't forget about some of the higher-protein breads - try Ezekiel, Vogel's, Julian, or French Meadow Bakery. just slather on some nut butter and you're set.

              you can also bake breakfast-y quick breads with high-protein flours and grains, and even add some vegan protein powder for an extra boost.

              12 Replies
              1. re: goodhealthgourmet

                Tofu, contrary to popular opinion, is not that high in protein (relatively speaking).

                1. re: ipsedixit

                  sure, it's not chock full of protein relative to a chicken breast, a serving of shrimp or a bowl of cottage cheese, but we're looking for *vegan* sources of protein, and as far as those go, tofu is a popular source. seitan/wheat gluten will give you the highest concentration of protein per serving, but you've gotta have variety, right? and it actually contains more protein *per calorie* than some meats. a 4-oz serving of extra-firm tofu contains about 100 calories and 6 or 7 grams of fat, and provides 11 grams of protein. the same amount of 85% lean ground beef will set you back 120 calories, and contains 10.5 grams of protein and 8.5 grams of fat. (the numbers are about the same for 2 medium eggs as well.)

                  ironically, i'm NOT a proponent of soy foods, but the OP asked for ideas and that happens to be one of them.

                  1. re: goodhealthgourmet

                    Tofu has just about the same amount of protein per calorie as broccoli (1 gram of protein for every 10 calories)

                    Tofu: http://nutritiondata.self.com/facts/l...

                    Broccoli: http://nutritiondata.self.com/facts/v...

                    1. re: ipsedixit

                      haha thats because a whole serving of broccoli only has 30 calories! to get the same amount of protein youd have to eat like an entire head of broccoli.

                      1. re: ipsedixit

                        ipse, i'm not sure why you're so hung up on this. quinoa provides less protein per serving than tofu does, and lentils are about the same as tofu, yet you suggested both of those. so why nag me about tofu when it was just one of *many* things i suggested, and i wasn't even the first or only one who did?

                        1. re: goodhealthgourmet

                          Quinoa has so little protein per calorie, it's hard to understand why people believe it's a protein source at all.

                          1. re: mcf

                            I think it's because it's one of the few so-called complete proteins in the plant world. But that doesn't mean it has a lot of protein. And besides, that whole complementary proteins theory is pretty outdated.

                            1. re: piccola

                              It has so little protein that you'd have to eat a massive number of calories for it to be meaningful at all. Complete or not, it's almost non existent.

                              1. re: mcf

                                I agree, just saying where the idea came from. I treat is as a grain, not a protein.

                                1. re: piccola

                                  I understood that you were explaining, not promoting it. :-)

                                  1. re: mcf

                                    It's hard to tell sometimes! :)

                  2. re: goodhealthgourmet

                    Also totally second the breakfast burrito... scrambled soft tofu (I think there is a recipe on apartmentherapy Kitchn), spicy black beans, pico, guac. YUM!!!!

                  3. oats are really good cooked with protein powder (soy in this case) stirred into them!

                    also, i am a big fan of spicy black bean soup or chilis for breakfast. call me crazy but a good spicy, hearty bean chili is my idea of a really delicious breakfast!

                    i also love bean burritos and falafel sandwiches for breakfast as well

                    15 Replies
                    1. re: mattstolz

                      oats are really good cooked with protein powder (soy in this case) stirred into them!
                      can't believe i didn't mention this one - i was just telling Mom the other day that i want her to start adding protein powder to her oatmeal :)

                      1. re: goodhealthgourmet

                        oats with some chocolate protein powder, cocoa powder, and peanut butter (or cashew butter recently) stirred in has been my go-to breakfast for YEARS now!

                        1. re: mattstolz

                          try adding a little espresso powder - it elevates the flavor to a whole new level (and it's also delicious with vanilla protein powder and nut butter).

                          1. re: mattstolz

                            Wow, I have never tried this. Must start. Will buy protein powder tomorrow!!!!! So you don't do anything to cook the oats? Or you do cook them?

                            1. re: IndyGirl

                              @GHG: i normally add espresso powder as well... but i also normally get weird looks for that one... so i left it out for now haha.

                              @indygirl: cook oats first, then stir in the other stuff (sometimes i WILL add the espresso before cooking though). just dont add the protein before cooking, with some proteins it gives the final bowl a pretty weird consistency

                              1. re: mattstolz

                                to clarify for IndyGirl, weird consistency = curdled, slimy, lumpy mess. ick.

                                1. re: goodhealthgourmet

                                  OK! point taken. I actually don't like oats cooked very much so I was hoping it would be ok raw. (it's a texture issue.)

                                  1. re: IndyGirl

                                    well then you're in luck, because keeping the powder uncooked is the key :) just whisk it really well in a little cold milk or water (or whatever milk alternative you prefer) to dissolve any lumps, mix the slurry into the oatmeal, and enjoy!

                                    1. re: IndyGirl

                                      it can definitely work without cooking the oats as well! protein can also be added to your favorite no-bake oatmeal and nut butter cookie recipe.... which ALWAYS makes a good breakfast :)

                                      1. re: mattstolz

                                        Right!~! OK! I will do that. I really enjoy my own version of meusli, where I put the oats, dates, nuts and rice milk togehter and night and then it's softened by morning. So could do the same but just add protein powder right?

                                        1. re: IndyGirl

                                          yes maam. never tried it myself, but i have been told that again, its better to stir the protein in in the morning after the soak. not sure why on this one though, cuz again, ive never tried it this way.

                                          1. re: mattstolz

                                            not sure why on this one though
                                            because the protein tends to seize up & get gummy.

                                            1. re: goodhealthgourmet

                                              sometimes i actually will cook my oats, stir in the protein, and then cook them in the microwave a little longer so it DOES seize some. then i mix up some cream cheese and almond butter and spread it on top like an icing.

                                              but then again, this probably belongs in the "things you eat strangely" thread... not the high protein vegan breakfast one.

                                              1. re: mattstolz

                                                just use tofu cream cheese and you're good ;)

                          2. Smoothies made of soy yogurt, almond milk or soy milk, ice, a banana, and peanut butter or almond butter.

                            1 Reply
                            1. re: jllc30

                              +1 on the smoothie ... for added protein, I also include a scoop of brown rice protein and a big scoop of sprouted flax, along with the raw nut butter ... the combination provides more than 20 grams of protein ...

                            2. Soy Grits are great for protein and fiber. i cook them both sweet and savory style. pretty sure Bob's Red Mill brand is 19g of protein and 7g of fiber per serving (i usually can eat the equivalent of 2 servings).

                              Use TVP to make chili or meatballs, and have a breakfast burrito using scrambled tofu.

                              Edamame with a vinegar or ponzu sauce

                              1. There are many "pancakes" made from gram flour that you might like to try. Just mix gram flour with water to make a batter and add some seasonings. A good start would be a little turmeric, a little chilli powder and some roasted ground cumin, plus salt of course. Minced ginger and green chillies, ajwain and finely chopped onion is also excellent. Use the batter to make pancakes and then you can either eat them with non dairy yoghurt and chutney or some kind of vegetable dish. Gram flour is made from kala chana (a small dark Indian chickpea) and is a good source of protein. If you cannot get it, chickpea flour (from ordinary chickpeas) is extremely close and can be used in exactly the same way.

                                You can also make really good "pancakes" by soaking mung dal or whole mung beans overnight and grinding them with water and seasonings into a batter. Black eyed beans are also wonderful for this. Of course there are also dosa which are made from rice and urad dal, but these have a high proportion of rice in them so I guess they may have a little less protein than strictly dal based batters. Also, they take more effort and time and require good conditions for fermentation so the other ideas are easier.

                                3 Replies
                                1. re: Muchlove

                                  I often have reheated oven baked medium soft tofu cubes for breakfast, along with fruit and possibly toast. I make several pounds of the squares ahead of time. They keep for weeks. I cube tofu, let it drain, marinate in a soy/sesame based marinade for a few days in a ziplock bag, then bake on rimmed baking sheets for 40 minutes or more, turning until two sides are brown and somewhat crusty. For me its comfort food and I am not a vegetarian.

                                  1. re: Rhee

                                    I love tofu made this way! I cant imagine why anyone concerned about their health would ever fry it.... this has a wonderful texture.

                                  2. re: Muchlove

                                    Great suggestions, Muchlove. I'm not vegan and I love all of these for breakfast.

                                    I think there are higher protein formulations of dosa (and vada and iddli and uttapam), right? You can use more urad dal than rice flour. Even though the result is not as crispy, it is still delicious.

                                  3. My niece is a 'Level Nine Vegan'. According to her this means she doesn't eat anything that casts a shadow.

                                    3 Replies
                                    1. re: Puffin3

                                      perhaps she will become a breatharian next and eat only air. and popcorn.

                                      1. re: magiesmom

                                        popcorn! can you imagine how much those little kernels must suffer right before they explode??! never! so cruel.