Welcome to our ultimate collection of 20 high–protein vegan breakfast recipes.

If you’re looking for fresh breakfast ideas or you want to incorporate more plant-based protein into your diet, this roundup has something for you.

High protein vegan breakfast ideas.

Since Louise and I started theplantbasedschool.com in 2019, we have tested hundreds of breakfast recipes.

Here are our favorite tips to start your day strong:

  • Including whole grains, healthy fats, and legumes in your breakfast meals.
  • Try tofu recipes for fast meals, chickpea recipes for fiber, and lentil recipes to stay full longer.
  • Pair your breakfast with nut butter, seeds, or plant-based yogurt to boost protein even more.

With that said, every recipe in this roundup packs plant-based protein to help power your morning.

TIP: We have included the protein grams per serving and a quick tip to boost it even more.

1. Stuffed microwave sweet potato

Microwave sweet potato with black bean topping

With 14 grams of plant-based protein from quinoa, black beans, and dairy-free sour cream, this is a nutritious breakfast idea. Protein boost: Garnish with hemp seeds on top.

2. Chickpea frittata muffins

Frittata muffins with veggies

Chickpea frittata muffins are an easy make-ahead recipe for an egg-free and tasty breakfast. Expect around 10g protein per muffin and boost protein by adding peas or cooked lentils to the filling.

3. Tofu scramble

Tofu scramble with bread and roasted tomatoes

Firm tofu contains around 10-12 grams of protein per 3.5 ounces, making it a valuable source of plant-based protein for your breakfast.

Protein boost: Serve with a slice of high-protein toast.

4. Avocado spread

Avocado toast with spread and vegetables

Make a high protein avocado toast with our tahini avocado spread. It offers 8g protein from tahini per 2 tbsp. Protein boost: Top with roasted chickpeas and mixed seeds.

5. Oatmeal pancakes

Oatmeal pancakes with melting butter

Expect around 7g protein per 2 pancakes from oats + soy milk with these easy oatmeal pancakes. Boost protein by serving with peanut butter or homemade hazelnut spread.

6. Vegan frittata

vegan frittata with zucchini

We use chickpea flour which typically contains 21 grams of protein per 100 grams. Protein boost: Add vegan cheese to the batter and serve with dairy-free sour cream.

7. Breakfast burrito

Vegan breakfast burrito with tofu scramble

This breakfast meal takes about 15 minutes, and the black beans offer approximately 8 grams of protein per 1/2 cup (cooked).

Protein boost: Sprinkle with nutritional yeast or vegan cheese.

8. Sweet potato hash

Sweet Potato Hash with sour cream and cilantro

Our sweet potato breakfast hash has 12g protein from black beans and cashew cream.
Protein boost: Serve with tofu scramble or vegan sausage.

9. Chickpea fritters

Chickpea fritters on a white plate with tzatziki sauce and lemon

When eaten with tzatziki, chickpea fritters contain 10-15 grams of protein per serving.
Protein boost: Serve with cooked quinoa or wholegrain pita bread.

10. Oatmeal with hazelnut spread

hazelnut spread on oatmeal with chia seeds in a white bowl

Oatmeal (or porridge) is an easy and healthy 10-minute breakfast with 12g protein from oats and hazelnut spread. Protein boost: Add chia seeds and garnish with almonds.

11. Hummus wrap

Piadina with hummus and leafy greens

Hummus served in a wrap is a quick vegan protein breakfast with 8g protein per wrap from chickpeas and tahini. Protein boost: Add baked tofu chunks or tempeh bacon.

12. Homemade granola

Granola with pomegranate seeds

This easy breakfast contains fiber, healthy fats, and protein. 12–16g protein total from granola and dairy-free yogurt. Protein tip: Add seeds or a scoop of protein powder.

13. Tempeh bacon

Vegan bacon lettuce and tomato sandwich with tempeh bacon.

Tempeh bacon is a smoky, crispy, and flavorful plant-based protein that you can make in about 15 minutes from a cube of tempeh. Protein per serving: about 14 grams.

14. Oatmeal muffins

Oat flour muffins with nut butter

These banana oatmeal muffins offer 8g of protein each from oats and nut butter.
Protein boost: Add flax meal or protein powder to the batter.

15. Curry chickpea salad

Curry chickpea salad in a wholegrain sandwich

One serving of this salad contains 12 grams of protein with tahini and cooked chickpeas as the main protein sources. Protein tip: Serve in a wholegrain wrap or with edamame.

16. Tofu breakfast bowl

Buddha bowl with brown rice and mango

The protein content in three slices of firm grilled tofu alone is about 15 to 20 grams, making this breakfast bowl one of the highest protein scorers of this list.

17. Lentil patties

Lentil patties with pita bread and marinara sauce

The protein content per lentil patty is approximately 5 grams, and we recommend eating 3-4 patties per person for a satiating meal. Protein boost: Serve with hummus or tahini drizzle.

18. Tofu egg salad on toast

vegan egg salad with arugula on toast bread

This salad is packed with protein (about 11 grams per small serving) and is excellent for sandwiches, wraps, or as a dip with bread.

19. Vegan cream cheese

tofu cream cheese bruschetta

Firm tofu adds a healthy dose of protein to your morning meal, and you can expect about 6 grams of protein per serving. Protein tip: Spread on high-protein bagels.

20. Fatteh

Fatteh with yogurt, chickpeas and herbs

With 14 grams of protein per serving size, this fatteh recipe is an excellent protein-rich vegan breakfast idea. Protein tip: Sprinkle toasted sunflower, hemp, or pumpkin seeds.

More high-protein vegan breakfasts:

If you tried these high protein vegan breakfast recipes or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!

High protein breakfast ideas that are vegan.

High Protein Vegan Breakfast Ideas: Chickpea Frittata

By: Nico Pallotta
5 from 1 vote
Vegan frittata is an easy Vegan Frittata is an easy recipe that you can make in 10 minutes on a pan or 18 minutes in the oven for a delightful breakfast, brunch, or protein-rich meal.
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4 people
Course: Appetizer, Main Course, Snack
Cuisine: Italian
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Equipment

  • Non-stick pan 11 inches or 28cm
  • Immersion hand blender or standing blender

Ingredients 

For the frittata batter

  • 1 cup chickpea flour or garbanzo bean flour.
  • 1 cup water
  • 2 tablespoons olive oil + 1 tbsp to cook it on the pan.
  • ½ teaspoon salt
  • 2 twists black pepper
  • ⅓ teaspoon kala namak or black salt. Optional, for eggy flavor.

For the zucchini filling

  • 1 medium zucchini cut into discs + ½ cup of water
  • 1 medium red onion thinly sliced
  • 1 pinch salt and pepper to taste

Variation: broccoli filling

  • 9 ounces broccoli chop into small pieces, then steamed or lightly boiled
  • 1 tablespoon olive oil extra virgin
  • salt & pepper to taste

Variation: mushroom filling

  • 7 ounces mushrooms any, chopped
  • 2 ounces kale or spinach, chopped
  • 1 clove garlic
  • 1 tablespoon olive oil extra virgin
  • salt & pepper to taste

Instructions 

COOK THE VEGGIES

  • In a pan, add ½ cup of water, 1 medium zucchini (cut into discs) and 1 medium red onion (thinly sliced).
    Cook on medium heat until the zucchini is soft and the water is gone – it should take about 5 to 10 minutes.
    Season well with 1 pinch salt and pepper.
    zucchini cooked on a pan

MAKE THE BATTER

  • To a bowl, add 1 cup chickpea flour, 1 cup water, 2 tablespoons olive oil, ½ teaspoon salt, 2 twists black pepper, and optionally ⅓ teaspoon kala namak for an eggy flavor.
    Blend until you get a smooth, lump-free mixture, then stir in the cooked zucchini.
    zucchini mixed in the chickpea flour batter

COOK IT IN A PAN

  • Heat 1½ tablespoon of oil in a clean non-stick pan, then pour the batter mixture.
    With a fork, arrange the vegetables on a single layer and spread them across the pan so they don’t just stay in the center.
    frittata batter on a pan
  • Cook over medium-low heat for 4 to 5 minutes without touching it.
    Then, before turning it over, ensure it’s not sticking to the pan by rocking it forward and back.
    Now slide it onto a plate, and then turn it back into the pan and cook it for another two to three minutes at most without letting it get too dry.
    To turn it, put the pan upside down on the plate, then turn them simultaneously.
    Slide onto a plate, cut into wedges and serve.
    vegan frittata with zucchini

OR COOK IT IN THE OVEN

  • Preheat the oven to 390°F or 200°C.
    Prepare the batter with the zucchini but use 1.5 cups of water and 1.5 cups of chickpea flour.
    Optionally, stir 1 teaspoon of baking powder to make a airier frittata.
    Line the bottom of a 9 inches x 9 inches (24cm by 24cm) cake pan with parchment paper and lightly oil the sides.
    Pour the batter into the cake pan, spread the veggies on a single layer, and bake for about 18 minutes.
    oven baked frittata before cooking
  • Take out of the pan, cut into squares, and serve warm or at room temperature.
    squared oven baked chickpea frittata

Video

Notes

Nutrition information is an estimate for 1 serving of vegan frittata with zucchini out of 4 servings.
STORAGE & MAKE AHEAD
Make Head: you can make this recipe up to a couple of days in advance and use it for meal prep or bring it to picnics and potlucks. You serve it at room temperature or reheat it in a microwave for a minute.
Refrigerator: store vegan frittata leftovers in the fridge in an air-tight container for a few days.
Freezer: Let it cool down completely, transfer it into a freezer-friendly bag, and freeze it for up to 3 months.
Thaw & Reheat: thaw at room temperature for half an hour, then warm it up in the microwave for 1 to 2 minutes.
VARIATION WITH BROCCOLI
Cut the broccoli into small pieces, then steam them for about 15 to 20 minutes until fork tender. Alternatively, you can boil the broccoli for 10 minutes. 
Mix the broccoli with olive oil, salt, and pepper, and break up the larger pieces with a fork.
Then, stir them in the batter and continue the recipe as instructed.
VARIATION WITH MUSHROOM
Add a drizzle of olive oil and a crushed clove of garlic to a skillet.
Let the garlic fry for a minute, then add chopped mushrooms and kale. Season with salt and pepper and cook for about 10 minutes.
Add the mushrooms and kale to the batter continue the recipe as instructed.

Nutrition

Calories: 193kcal, Carbohydrates: 23g, Protein: 8g, Fat: 8g, Saturated Fat: 1g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 4g, Trans Fat: 0g, Cholesterol: 0mg, Potassium: 450mg, Dietary Fiber: 5g, Sugar: 6g, Vitamin A: 115IU, Vitamin B6: 0.3mg, Vitamin C: 11mg, Vitamin E: 1mg, Vitamin K: 9µg, Calcium: 33mg, Folate: 159µg, Iron: 2mg, Manganese: 1mg, Magnesium: 67mg, Zinc: 1mg
Tried this recipe?Leave a comment below or mention @theplantbasedschool on Instagram. We love hearing from you ⭐️ 💚.

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Nico and Louise in front of the Consolazione church in Todi

Hi! We are Nico & Louise

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