Starting your day with a high-protein, plant-based breakfast is a great way to boost energy, keep cravings in check, and support muscle recovery. Many people worry about getting enough protein on a plant-based diet, but with the right ingredients, it’s easier than you think! These 10 delicious breakfasts each pack 30+ grams of protein, using nutrient-dense foods like tofu, lentils, quinoa, chickpeas, and protein-packed additions like plant-based protein powder and soy milk. Whether you’re in the mood for something savory or sweet, these meals will keep you satisfied and fueled for whatever the day brings!
**PLEASE NOTE: These are not all encompassing recipes or ingredient lists. They are guidelines and ideas to use for breakfast that can (and should be!) be made with additional spices, fruits, veggies, or whatever other add-ons you enjoy to make these dishes your own. Use this list as an idea list as a jumping point for inspiration!
My Favorite Protein Powder (use code PLANTABYGIA to save)
1. Siggi’s Greek Yogurt Protein Bowl
Ingredients:
- 1 cup Siggi’s plain plant-based Greek yogurt (18g protein)
- 1 scoop plant-based vanilla protein powder (20g protein)
- 1 tbsp chia seeds (2g protein)
- 1 tbsp almond butter (3g protein)
- ½ cup mixed berries
Protein Total: ~43g
2. Tofu Scramble & Avocado Toast
Ingredients:
- 1 block extra-firm tofu, made into a scramble (25g protein)
- 1 slice whole-grain toast (5g protein)
- ¼ avocado, sliced
- 1 tbsp nutritional yeast (3g protein)
Protein Total: ~33g
3. Overnight Oats with Protein & Almond Butter
Ingredients:
- ½ cup rolled oats (5g protein)
- 1 scoop plant-based protein powder (20g protein)
- 1 tbsp almond butter (3g protein)
- 1 tbsp hemp seeds (3g protein)
- 1 cup soy milk (7g protein)
- Top with banana and mixed berries
Protein Total: ~38g
4. Chickpea Omelet with Veggies
Ingredients:
- ½ cup chickpea flour to make the base of your omelet (12g protein)
- ¼ cup nutritional yeast (9g protein)
- 1 cup mixed veggies (3g protein)
- 1 tbsp olive oil
Protein Total: ~34g
5. Protein Smoothie Bowl
Ingredients:
- 1 frozen banana
- 1 scoop plant-based protein powder (20g protein)
- 1 cup soy milk (7g protein)
- 1 tbsp peanut or other nut butter (4g protein)
- 2 tbsp granola (3g protein)
Protein Total: ~34g
6. Lentil & Sweet Potato Breakfast Hash
Ingredients:
- 1 cup cooked lentils (18g protein)
- ½ medium sweet potato, diced (2g protein)
- 1 tbsp tahini or hummus (3g protein)
- 1 tbsp pumpkin seeds (3g protein)
Protein Total: ~33g
7. Quinoa Breakfast Bowl
Ingredients:
- ½ cup cooked quinoa (8g protein)
- 1 scoop plant-based protein powder (20g protein)
- 1 tbsp almond butter (3g protein)
- ½ cup blueberries (or any berries!)
- 1 cup soy milk (7g protein)
Protein Total: ~38g
8. Tofu Ricotta Toast with Spinach
Ingredients:
- ½ block firm tofu, crumbled for your ricotta base (20g protein)
- 1 tbsp nutritional yeast (3g protein)
- 1 tbsp lemon juice
- ½ tsp garlic powder
- 1 slice whole-grain toast (5g protein)
- 1 cup sautéed spinach (4g protein)
Protein Total: ~32g
9. Savory Tempeh Breakfast Wrap
Ingredients:
- ½ block tempeh, crumbled (20g protein)
- 1 whole-grain wrap (6g protein)
- ½ cup sautéed spinach (3g protein)
- 1 tbsp hummus (2g protein)
Protein Total: ~31g
10. Savory Quinoa Breakfast Bowl with Black Beans & Avocado
Ingredients:
- ½ cup cooked quinoa (8g protein)
- ½ cup black beans (8g protein)
- 1 cup sautéed spinach (4g protein)
- ¼ avocado, sliced
- 1 tbsp hemp seeds (3g protein)
- 1 tbsp nutritional yeast (3g protein)
- 1 cup soy milk (7g protein)
Protein Total: ~33g
BONUS RECIPE
11. High-Protein Tofu & Sweet Potato Breakfast Bowl
Ingredients:
- ½ block extra-firm tofu, cubed and pan-fried (20g protein)
- ½ medium sweet potato, roasted (2g protein)
- ½ cup black beans (8g protein)
- 1 tbsp tahini (3g protein)
- 1 tbsp pumpkin seeds (3g protein)
- 1 cup sautéed kale (3g protein)
Protein Total: ~39g
