Name: High Protein Vegan Breakfast Ideas: Chickpea Frittata
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Ingredients: 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.); 1 medium zucchini (cut into discs + ½ cup of water); 1 medium red onion (thinly sliced); 1 pinch salt and pepper (to taste); 9 ounces broccoli (chop into small pieces, then steamed or lightly boiled); 1 tablespoon olive oil (extra virgin); salt & pepper (to taste); 7 ounces mushrooms (any, chopped); 2 ounces kale (or spinach, chopped); 1 clove garlic; 1 tablespoon olive oil (extra virgin); salt & pepper (to taste)

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

Whether you’re looking to spice up your morning routine or curious about incorporating more plant–based protein into your diet, this roundup has something for everyone.

Starting your day with a nutritious meal that fuels your body is vital, so these protein–packed breakfast options are here to help you power through your mornings.

From savory tofu scrambles to protein–packed muffins and hearty chickpea omelets, these recipes showcase the versatility and flavor of plant–based ingredients.

Get ready to elevate your breakfast game and embark on a journey of delicious and nutritious vegan eats.

Protein sources we have used in this list:

Tofu (firm tofu for higher protein content).
Chickpeas and chickpea flour.
Lentils (brown, green, and red).
Beans (kidney, black, cannellini).
Grains such as quinoa, oats, rice, and couscous.
Wholegrain flour and wholegrain bread.

1. Stuffed microwave sweet potato

Microwave sweet potato with black bean topping

With plant-based protein from quinoa, black beans, and dairy–free sour cream, this microwave sweet potato makes a nutritious breakfast idea.

You’ll love how easy this is; it’s perfect for a quick vegan morning meal or a light dinner.

2. Chickpea frittata muffins

Chickpea frittata muffins are an easy make-ahead recipe for a nutritious, egg–free, and tasty breakfast.

You can make them with chickpea flour and your favorite seasonal vegetables. Chickpea flour is a rich source of protein, making it a nutritious addition to your morning meal.

3. Tofu scramble

Tofu scramble with bread and roasted tomatoes

You’ll love tofu scramble because it’s an easy, nutritious, and protein-packed recipe.

Firm tofu typically contains around 10-12 grams of protein per 3.5 ounces (100 grams), making it a valuable source of plant-based protein for your breakfast.

4. Avocado spread on wholegrain toast

Avocado toast with spread and vegetables

Learn how to make the creamiest, most delicious avocado spread with tahini. Eat it in sandwiches or wholegrain toast with roasted chickpeas for added protein.

The Tahini is the protein addition in this recipe with about 8 grams of protein per 2 tablespoons serving.

5. Oatmeal pancakes

Oatmeal pancakes are an easy, tasty, and wholesome vegan breakfast recipe you can make with a few pantry staples and enjoy with your whole family.

These easy oatmeal pancakes offer a wholesome protein boost to kickstart your morning with sustained energy throughout the day.

6. Vegan frittata

Vegan frittata is an easy and delicious recipe that can be made in 10 minutes on a pan or 18 minutes in the oven.

We use chickpea flour to make the batter, which typically contains around 21 grams of protein per 100 grams and is a substantial plant–based source of protein.

7. Black bean breakfast burrito

Vegan breakfast burrito with tofu scramble

Here’s an easy, satisfying, and delicious vegan breakfast burrito made with protein-packed firm tofu, black beans, pepper, and cashew sour cream.

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

8. Sweet potato hash

Sweet Potato Hash with sour cream and cilantro

Make sweet potato hash with oven-roasted sweet potatoes to unleash the spuds’ caramelized and slightly charred flavor.

It’s a vegan breakfast with various protein sources; a serving of cashew sour cream contains around 4-5 grams of protein, while a serving of black beans provides about 7-8 grams of protein.

9. Chickpea fritters

Chickpea fritters on a white plate with tzatziki sauce and lemon

Made with canned chickpeas, fresh herbs, spices, and a few other simple ingredients, these can be prepared in a few minutes and cooked in an oven, air fryer, or skillet.

When eaten with tzatziki, chickpea fritters contain 10-15 grams of protein per serving due to the combination of chickpeas and Greek yogurt.

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 you can easily tailor to anyone’s tastes with different toppings like fresh fruit, hazelnut spread, and nuts.

The protein content in one bowl of oatmeal varies based on portion size, but it typically contains 6–8 grams of protein while a serving of hazelnut spread is 4-6 grams of protein.

11. Hummus wrap

Our hummus recipe is nutritious and packed with healthy fats, fiber, and plant–based protein (around 8 grams per serving size).

Hummus is naturally vegan and gluten-free, and is an excellent creamy spread in a wholegrain wrap with tomatoes and green leaves.

12. Homemade granola on plant-based yogurt

Our homemade granola recipe is tasty, crunchy, healthy, and without oil or refined sugar.

The protein content in granola ranges from 6 to 8 grams per serving, and plant-based yogurt ranges from 4 to 8 grams of protein per serving.

13. Zucchini fritters

Zucchini fritters pack a ton of flavor and are an excellent breakfast and brunch meal for the whole family.

One zucchini fritter with chickpea flour provides about 6 grams of protein. You can easily increase the breakfast protein content by serving them with tzatziki or vegan ranch sauce.

14. Oat flour muffins

Oat muffins are easy to make and contain plenty of fiber and natural sugars that will give you a slow release of energy and keep you full longer.

They provide around 5-8 grams of protein per muffin due to the combination of oats and a dollop of peanut butter.

15. Curry chickpea salad

Curry chickpea salad in a wholegrain sandwich

You’ll love this curry chickpea salad because it’s quick and indulgent while being healthy and protein-packed.

One serving of this salad contains 12 grams of protein with tahini and chickpeas as the main protein sources.

16. Tofu breakfast bowl

This Buddha bowl is a beautiful combination of colorful vegetables, nourishing whole grains, and plenty of plant-based protein accompanied by a delicious peanut dressing.

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

Lentil patties are satisfying and nutritious, rich in protein and fiber that will keep you healthy and satiated.

The protein content per patty is approximately five grams, and we recommend eating 3-4 patties per person for a satiating breakfast.

18. Tofu egg salad on toast

vegan egg salad with arugula on toast bread

This vegan egg salad bursts with a creamy eggy texture and rich yet fresh flavor.

It’s 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

This tofu cream cheese is a thick, smooth, and nut-free recipe that you can make with 5 simple ingredients.

Firm tofu adds a healthy dose of protein to your morning meal, and mixed with tahini you can expect about 6 grams of protein per serving.

20. Fatteh

With 14 grams of protein per serving size, this fatteh recipe is an excellent protein–rich vegan breakfast idea.

It’s made with layers of creamy hummus, crunchy pita bread, and tender chickpeas drenched in a delicious yogurt sauce and topped with toasted pine nuts and fresh herbs.

More high-protein vegan breakfast ideas:

Tofu

Marinated Tofu

Salads

Black Bean Salad

30-Min Meals

Potato Frittata (No Eggs)

Breakfast

Healthy Granola Bars

High Protein Vegan Breakfast Ideas: Chickpea Frittata

By: Nico Pallotta

5 from 1 vote

Vegan frittata is an easyVegan 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.

Our recipe is without eggs and tofu. We use chickpea flour to make the batter. Once cooked, it is surprisingly similar to a classic frittata with eggs.

Prep Time: 5

Cook Time: 15

Total Time: 20

Servings: 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.

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.

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.
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.

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.
Take out of the pan, cut into squares, and serve warm or at room temperature.

Video

Vegan frittata

Watch this video on YouTube

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

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