Easy high protein vegan breakfast recipes with 20+ grams of protein per serving! How to add more protein to your diet without protein powder 🌱 RECIPES + INFO BELOW
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In this video I’m sharing three easy high protein vegan breakfast recipes and also how to add more protein to your plant based meals. These are all quick, easy, delicious, and packed with protein so I hope you love these breakfast recipes!
0:00 Start
0:58 FIRST RECIPE
1:22 Nutrition Facts of Chia Seeds
1:36 Nutrition Facts of Hemp Seeds
1:50 Nutrition Facts of Sunflower Seeds
2:21 Protein Total
2:31 Vegan Multi Vitamins
4:13 SECOND RECIPE
4:32 10g to 20g of Protein with these tips
5:15 Protein Total
5:19 Taste Test
5:33 Cronometer Breakdown
6:03 THIRD RECIPE
6:32 Plant Milk Options
7:39 Nutrition Facts of Cocoa Powder
8:46 My Healthy Eating Philosophy
9:49 THUMBS UP IF YOU LIKE BREAKFAST RECIPES
🌱 HIGH PROTEIN VEGAN BREAKFAST RECIPES
Hearty Protein Oats:
Serves 1
1/2 cup old fashioned oats
1/2 cup water
3/4 cup soy milk
good pinch of kosher salt
1 tbsp each: chia, hemp seeds, and sunflower seeds (without shells)
1/4 tsp almond extract
1 tbsp of natural peanut butter
Combine water and soy milk in a sauce pan. Once boiling, stir in the oats. ooo for 8 minutes or until mostly thickened. Then stir in the seeds and almond extract (vanilla is good too but the almond is worth trying. So good!) Mix well and cook until thickened to your liking.
Top with peanut butter and whatever else you like. Enjoy!
Vegan Scrambled ‘Eggs’ with Veggies:
Serves 1
8 mushrooms, sliced
3 tsp chopped onion
2 tsp olive oil
salt and pepper to taste
8 cherry tomatoes, halved
3 tbsp hummus
2 servings of Just Egg, scrambled
Top with fresh herbs, hot sauce, vegan cheese, or whatever you like. Serve with whole grain toast and some avocado for added nutrients if desired! Note: you can add whatever seasonings you like to the mushrooms and onions. Sometimes I add spinach or cauliflower rice too. The possibilities are endless!
Chocolate Quinoa Porridge:
Serves 2
1.5 cups cooked quinoa
1 cup almond milk, unsweetened
1/2 cup water
1/4 tsp vanilla
1 tbsp chia seeds
2.5 tbsp raw cacao powder
1-2 tbsp maple syrup
good pinch of kosher salt
Combine cooked quinoa, water, and almond milk in a sauce pan. Boil, then reduce to a simmer and cook for 20 minutes or until the liquid is mostly absorbed. Stir occasionally.
Then add in the remaining ingredients and top with whatever you like 😊 Note: I don’t like it too sweet so I do 1 tbsp of maple and add sweet fruits like bananas and berries on top, but add more into the porridge or on top to taste!
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I hope you enjoyed these easy high protein breakfast recipes and that this video helped you learn how to add in more protein when cooking your plant based meals! Comment below and let me know which meal idea you’re planning on making for breakfast tomorrow 😊 Love, Nicole
Don’t let anyone tell you that you can’t get enough protein on a vegan diet these high protein breakfast recipes are gonna blow that myth out of the water once and for all so let’s get into it I’m not only going to be showing you three high-protein vegan breakfast recipes in this video but i’m also going to be sharing some strategies that you can use to layer on protein and you can use those strategies to make these recipes or really anything that you’re making at
Home this will really apply and help you to build a really hearty protein packed meal in in in a flash it’s really easy to do once you get the hang of it so i hope that you find this helpful i want to thank ritual for teaming up
With me on this video and please give this video a thumbs up if you are excited about high protein vegan breakfast and with all of that said let’s get started this might look like a basic bowl of oatmeal but a basic bowl of oatmeal according to the package directions if
You make it the way that it tells you to is about 5 grams of protein so i’m going to start with some water and some soy milk using soy milk as opposed to other kinds of milk we’ll add an extra 5 grams of protein now this is going to cook for
About 5 to 10 minutes depending on how thick you want it to be but you can definitely use instant oats if you’re short on time then we’re going to stir in some chia seeds which not only add a little protein but also lots of nutrients and fiber as well including calcium
Then i’m going to add in some protein and omega rich hemp seeds and i actually just read an article that said that 25 of the total calories in hemp seeds are made up of quality protein which is actually significantly more than chia seeds and flax seeds
And then finally i’m going to add some sunflower seeds this is going to add some more protein as well as copper phosphorus selenium vitamin e lots of good stuff they’re also really good in savory recipes too like nut roasts and meatloafs and on salads
So good so i like to top this with a little bit of almond milk yogurt some berries i used fresh and frozen today and then the last protein rich ingredient is some peanut butter this is going to add more protein and minerals and fiber and all that good stuff what do you know
21 grams versus the five in plain oatmeal pretty cool huh so i know that a lot of youtubers will start sentences with the phrase i get a lot of questions about blake but in this case it is so true i get so many questions about vitamins and supplements and that makes
Sense to me because a lot of people are confused about which supplements to take especially on a plant-based diet and i felt the exact same way and that’s because they’re it’s confusing there’s a lot of sketchy marketing and weird ingredients and it’s hard to know which ones are
Good and whether or not you need them and why and where they came from and what’s inside of them and because of that i have personally been taking ritual vitamins for about a year now and you guys will know that i keep teaming up with them because i really take them so
It’s a very natural thing for me to want to talk about because i do get so many questions and i personally love them one of the reasons i love ritual vitamins is because it doesn’t have unnecessary ingredients that you don’t need and i eat a wholesome plant-based diet so this really just
Helps me kind of fill in the gaps and i also like that the ingredients inside are traceable so you can go to the website and read about where the ingredients are from and a lot of times it’s really cool to see that their ingredients are found in utah
Or connecticut or norway or canada or italy and they kind of explain why those ingredients are important and why they’re there so not just where they came from but why they’re there which i really like i also love that these vitamins don’t have colorants they are sugar-free gluten-free non-gmo
And i love being able to support a female-owned business so if you guys are looking for some great vegan vitamins where you can find vegan omega dha and vitamin d and iron and all those good things then definitely click the link in the description box below use my code to
Save 10 off your first three months and let’s get to our second breakfast i’m just gonna start with some onions and some mushrooms I add this to a skillet and i let the mushrooms brown for a few minutes and then add some salt and pepper and i’m just going to wipe the pan clean and use the same pan to cook my just egg this is going to add 10 grams of protein
To my breakfast but you could do this with tofu scramble or chickpea omelet the trick really is layering so the first thing we’re going to do is add some beans this is not only going to add protein but it also adds fiber folate and potassium the mushrooms aren’t just
A side dish they also add some protein as well as the veggies on top and then instead of just ketchup i like to add some extra protein and also vitamins minerals and flavor and creaminess with some hummus three tablespoons has about three grams of protein and all together this breakfast has a
Whopping 20 grams of protein because of the way that we layered it so it would have been just 10 but we got it up to 20. the texture of just egg is really unbeatable and then having that creamy hummus and then that little bit of kick from the sriracha
It’s such a simple meal and such a quick thing to throw together but it honestly is so tasty 10 out of 10 recommend So this breakfast on its own has 20 grams of protein and quite a lot of vitamins and minerals as well but i actually found by plugging in the numbers on a chronometer that if i instead of using the just egg and i did a tofu scramble instead
With four ounces of medium tofu and a tablespoon of nutritional yeast i could actually get this exact same breakfast up to 24 or think maybe even 25 grams of protein so really really impressive numbers they are very easy to do and something that i hope you guys will
Try up next we have one of my favorites and it’s a great way to utilize leftovers so i hope you enjoy i really love all the breakfast that i showed in this video and i make them all the time in my personal life but this one is probably my favorite favorite right
Now i love it and it’s a really great way to also use up some leftover quinoa the quinoa is going to give us six grams of protein per serving and it’s already cooked so we’re just going to make this nice and creamy by combining it with some water and some plant milk
Now you can use any kind of plant milk you like i used almond milk for this recipe and got it to around 14 grams of protein but if you use soy you can get it to 18. like i said i used almond milk and i really like this one
But i know that some people have allergies to soy or to nuts so flax milk is a great option i find that flax milk works particularly well in porridge i don’t love all milks for all things but for porridge a vanilla flax milk is nice
So i’m just going to add that into the pot with the quinoa and also a pinch of salt this is going to just bring out the flavors and help to balance it so our breakfast isn’t too sweet and that’s it i’m just going to bring this to a boil and let it simmer
I’ll stir it occasionally while i sip my coffee and put away dishes from the night before you know mom’s scrolling through instagram and once it looks like this when it’s almost done nice and thickened i’ll go ahead and add in some vanilla extract and also some chia seeds for extra protein and fiber
And then it’s going to get its nice chocolatey richness from cacao powder this not only adds protein but also lots of antioxidants cacao powder is associated with reduced levels of inflammation in the body and it also can help protect your blood vessels which is cool i’ll link some articles below if you
Want to read about it i sweeten this naturally with a little bit of maple syrup i don’t like to do too much but i find that a little bit is a nice balance with the cacao and then this is the best part you kind of swirl it all together and it
Goes from being a beige porridge to this rich chocolatey decadent beautiful porridge And i like to top this with some almond milk or coconut yogurt and then remember fruits and veggies also have a little bit of protein so i add a little bit of natural sweetness and a bit extra protein with some banana and then you can top this with more nuts more seeds
Almond butter whatever you want but this on its own the way i’ve prepared it has 14 grams it would have been 18 with soy milk and again you can get that over 20 with nuts and seeds this is so rich and chocolatey and decadent but well balanced
And it’s a must try you guys it’s so good one of the things that’s so cool about eating plants is not only are you able to get your protein but they come as sort of a package deal with all these really wonderful vitamins and nutrients as well usually something like beans for example
Has protein but it also has iron and fiber and all kinds of vitamins and minerals so it’s just a nutrient powerhouse that is so cool to be able to add to your plate and once you kind of get into the habit of sprinkling on a little this and
Adding a little bit of that it’s about adding and abundance and you know what can you add to your plate to make it more nutritious that’s that’s always my mindset with plant-based eating i think that you easily meet your protein needs in a day and you can feel really full and satisfied so
Don’t let anyone tell you that you can’t get enough protein on a vegan diet i think that you absolutely can and i would really really love if you would do me a favor and share this video with anyone who asks you where do you get your protein or if there’s someone
Who’s curious about going vegan or eating more plant-based meals and they just don’t feel quite right maybe they’re not eating a good balance or they’re not getting enough protein please share this with them i really hope that it will be helpful and i appreciate it so much
Give this video a thumbs up if you enjoyed it subscribe to my channel if you’re not already subscribed click the link to check out ritual if you are interested in some vegan vitamins and i will see you guys in a video very soon bye