A vegan diet is not only good for animals and the planet, but also for your body. However, most people, including carnivores, consume less than 15% of their total protein intake at breakfast time, indicating a dispersion of protein throughout the day.
Veganism is adding more followers every day and is emerging as a long-lasting trend. And the truth is that, whether you are vegan or not, you should try these vegan breakfasts with at least 15 grams of protein .
7 vegan protein breakfasts
1. Vegan bagel
Sure you have heard of the typical creamy bagel with schmear and smoked salmon, but have you considered substituting these ingredients for other equally tasty ones of non-animal origin?
Substitute beans, avocado, or a cashew-based product for cream cheese: these will undoubtedly reduce the saturated fat in your bagel, giving it much more fiber and protein. You can also try a tomato-based lox , as it has a strong, smoky flavor, due to the paprika and liquid smoke, and is a good substitute for traditional lox.
Lastly, try a high-protein English muffin instead of the typical large New York-style bagel. You can also include red onions, capers, cucumbers, and fresh dill or chives.
2. Porridge with cherry and kamut
Kamut is a cereal that contains 9.8 grams of protein per serving, surpassing quinoa. This grain gives the porridge a thick but perfectly chewy texture. In addition, it combines very well with nuts and cherries, foods that help muscle recovery, making this recipe an option to consider after training. Likewise, pea or soy milk give it a creamy texture, while adding approximately 8 g of protein.
3. Vegan burrito
Ideal for those who do not have time in the morning, the vegan burrito is presented as a healthy option to recharge during breakfast.
For its preparation you will need a germinated grain tortilla, a substitute for the traditional flour tortilla that increases the protein of the dish by 50%, pinto beans and change the eggs for tofu , since they will help you maintain the protein level. Don’t forget the avocado slices for a carbohydrate, protein, and fat breakfast.
4. Moccachino smoothie
To be more efficient in the morning, make a moccachino shake . You should substitute coffee for water and add unsweetened nuts or grain-based milk. If you also add some chocolate pea protein powder, you will add a rich flavor and creamy texture.
Pea protein is ideal for this shake, as peas help stabilize blood sugar levels and support overall bowel function (Dahl, Foster, & Tyler, 2012).
5. Bowl of salty protein
Generally, a bowl of salty protein for breakfast consists of a bowl of grains, high-quality tofu, vegetables, and of course, the dressing.
One recipe you can try is to add wild rice, kale, avocado, a pinch of hemp seeds, homemade salad or vegetable dressing, and some tahini to your bowl, which offers protein and healthy fats.
6. Combination of oats and chia seeds
To prepare this breakfast, follow these instructions:
- Soak overnight in some grain milk, oatmeal along with chia seeds. For the next day you will get a texture similar to a pudding.
- In the morning, pour the mixture into the container of your choice. Then add some fruit of your choice. For example, fresh or frozen blueberries will help you get the acidity that a good vegan breakfast needs.
- As a finishing touch, sprinkle with hemp seeds. These are very healthy, as they are an excellent source of omega 3.
7. Sweet potato hash
This dish revolves around three ingredients: sweet potato, avocado and tofu, so it is, in addition to being tasty, very easy. Then you can garnish it with a sauce, olive oil and spices of your choice, and finish by sprinkling it with hemp seeds.
What is good about this dish is that you can also have it, prepare it and store it in your refrigerator until the moment you bake it.
Conclution
Without a doubt, these 7 high-protein vegan breakfasts will help you start the day full of energy. The best part is that you can prepare them at home and eat them regardless of whether you are vegan or carnivore: what matters is meeting 15% of your total protein intake at breakfast time.
Reference
- Dahl, WJ, Foster, LM, Tyler, RT (2012). Review of the health benefits of peas ( Pisum sativum L.). British Journal of Nutrition . doi: 10.1017 / S0007114512000852
