10 Delicious and Nutritious High-Protein Vegetarian Breakfasts

10 Delicious and Nutritious High-Protein Vegetarian Breakfasts

1. Tofu Scramble: Tofu is a great source of protein and can be seasoned and cooked like scrambled eggs.
2. Peanut Butter and Banana Smoothie: Blend together peanut butter, bananas, and milk for a protein-packed smoothie.
3. Oatmeal with nuts and seeds: Adding nuts and seeds to your oatmeal can significantly increase its protein content.
4. Veggie and cheese omelet: Add protein-rich veggies like spinach and mushrooms, and top with a sprinkle of cheese for a protein boost.
5. Chia seed pudding: Chia seeds are a great source of plant-based protein and make for a delicious pudding when soaked in milk overnight.
6. Protein-packed yogurt parfait: Layer Greek yogurt with berries and granola for a protein-rich breakfast.
7. Quinoa bowls: Top cooked quinoa with veggies, nuts, and avocado for a balanced and protein-packed breakfast.
8. Vegetable frittata: An omelet filled with veggies like bell peppers, onions, spinach, and cheese for added protein.
9. Lentil soup: Lentils are a great source of plant-based protein and make for a hearty and filling breakfast soup.
10. Veggie burger patty: Veggie burgers are made from a variety of ingredients, including beans, lentils, and tofu, making them a protein-rich breakfast option.

1. Tofu Scramble

Ingredients:

• 14 ounces extra-firm tofu
• 1 tablespoon olive oil
• 1/2 onion, chopped
• 3 cloves garlic, minced
• 1 red bell pepper, chopped
• 1 teaspoon turmeric
• Salt and black pepper to taste
• Fresh chopped parsley or cilantro, for garnish (optional)

Instructions:

1. Drain the tofu and crumble it into small pieces using your hands or a fork.
2. Heat the olive oil in a large skillet over medium heat.
3. Add the chopped onion and garlic to the skillet and cook until soft, about 5 minutes.
4. Add the crumbled tofu, chopped red bell pepper, turmeric, salt, and pepper to the skillet.
5. Cook the tofu mixture, stirring occasionally until heated through and the flavors are well combined about 8-10 minutes.
6. Serve the tofu scramble hot, garnished with fresh parsley or cilantro, if desired.

Enjoy your delicious and healthy tofu scramble!

2. Peanut Butter and Banana Smoothie

Ingredients:

• 1 ripe banana
• 2 tablespoons of peanut butter
• 1 cup of milk (use any kind you prefer, such as cow's milk, almond milk, soy milk, etc.)
• Optional: 1 teaspoon of honey or maple syrup, for sweetness (if needed)

Instructions:

1. Start by peeling the banana and breaking it into pieces.
2. Add the banana pieces to a blender.
3. Add the peanut butter and the milk.
4. If desired, add the honey or maple syrup for extra sweetness.
5. Blend all the ingredients together until smooth.
6. Pour the smoothie into a glass and enjoy!

This recipe makes one serving. If you're making it for multiple people, simply double or triple the ingredients.

3. Oatmeal with nuts and seeds

Ingredients:

• 1 cup rolled oats
• 2 cups water
• 1/4 teaspoon salt
• 1/4 cup chopped nuts (such as almonds, pecans, or walnuts)
• 2 tablespoons seeds (such as sunflower, pumpkin, or chia seeds)
• 1/4 cup dried fruit (such as raisins, cranberries, or chopped dates)
• Honey, maple syrup, or brown sugar, to taste (optional)
• Milk or yogurt, for serving (optional)

Instructions:

1. In a medium saucepan, bring the oats, water, and salt to a boil over medium-high heat.
2. Reduce the heat to low, cover, and let simmer for 5-7 minutes, or until the oats are tender and the liquid is absorbed.
3. Stir in the chopped nuts, seeds, and dried fruit.
4. If desired, sweeten the oatmeal with honey, maple syrup, or brown sugar to taste.
5. Serve the oatmeal hot, topped with milk or yogurt, if desired.

Enjoy your delicious and nutritious oatmeal with nuts and seeds!

4. Veggie and cheese omelet

Ingredients:

• 2 large eggs
• 2 tablespoons milk
• Salt and black pepper to taste
• 1 tablespoon olive oil
• 1/2 cup chopped spinach
• 1/2 cup chopped mushrooms
• 1/4 cup grated cheese (such as cheddar, Swiss, or feta)

Instructions:

1. In a medium bowl, whisk together the eggs, milk, salt, and pepper.
2. Heat the olive oil in a non-stick skillet over medium heat.
3. Add the chopped spinach and mushrooms to the skillet and cook until soft, about 5 minutes.
4. Pour the egg mixture into the skillet and cook until the bottom is set and the top is slightly runny about 3-5 minutes.
5. Sprinkle the grated cheese over one-half of the omelet.
6. Use a spatula to fold the other half of the omelet over the cheese.
7. Cook for an additional minute, or until the cheese is melted and the omelet is fully set.
8. Serve the omelet hot.

Enjoy your delicious and nutritious veggie and cheese omelet!

5. Chia seed pudding

Ingredients:

• 1/2 cup chia seeds
• 2 cups milk (any kind, such as almond, soy, or cow's milk)
• 2 tablespoons honey or maple syrup (optional)
• 1 teaspoon vanilla extract (optional)
• Fresh fruit, nuts, and/or shredded coconut, for serving (optional)

Instructions:

1. In a large bowl, whisk together the chia seeds, milk, honey, or maple syrup (if using), and vanilla extract (if using).
2. Cover the bowl and refrigerate the chia seed mixture for at least 4 hours or overnight.
3. Stir the chia seed mixture well to distribute the seeds evenly.
4. Divide the chia seed pudding into individual serving cups or bowls.
5. Serve the chia seed pudding topped with fresh fruit, nuts, and/or shredded coconut, if desired.

Enjoy your delicious and nutritious chia seed pudding!

6. Protein-packed yogurt parfait

Ingredients:

• 2 cups Greek yogurt
• 1 cup fresh berries (such as strawberries, blueberries, or raspberries)
• 1/2 cup granola
• Honey or maple syrup, to taste (optional)

Instructions:

1. In a clear glass or parfait cup, spoon a layer of Greek yogurt.
2. Top the yogurt with a layer of fresh berries.
3. Spoon another layer of Greek yogurt over the berries.
4. Sprinkle the granola over the yogurt.
5. Repeat the layers until the cup or glass is filled.
6. If desired, drizzle honey or maple syrup over the top of the parfait.
7. Serve the yogurt parfait immediately.

Enjoy your delicious and nutritious protein-packed yogurt parfait!

7. Quinoa bowl

Ingredients:

• 1 cup quinoa
• 2 cups water
• Salt to taste
• 1 tablespoon olive oil
• 1 cup chopped veggies (such as bell peppers, cherry tomatoes, or mushrooms)
• 1/4 cup chopped nuts (such as almonds, pecans, or walnuts)
• 1 ripe avocado, diced
• Fresh lemon juice, to taste (optional)
• Salt and black pepper, to taste (optional)

Instructions:

1. Rinse the quinoa in a fine mesh strainer and drain.
2. In a medium saucepan, bring the quinoa, water, and salt to a boil over high heat.
3. Reduce the heat to low, cover the saucepan, and let the quinoa simmer for 15-20 minutes, or until the water is absorbed and the quinoa is tender.
4. Fluff the quinoa with a fork and transfer it to a large bowl.
5. Heat the olive oil in a large skillet over medium heat.
6. Add the chopped veggies to the skillet and cook until soft, about 5-7 minutes.
7. Transfer the cooked veggies to the bowl with the quinoa.
8. Add the chopped nuts and diced avocado to the quinoa mixture.
9. If desired, squeeze fresh lemon juice over the top of the quinoa mixture and season with salt and black pepper to taste.
10. Serve the quinoa bowl hot.

Enjoy your delicious and nutritious quinoa bowl!

8. Vegetable frittata

Ingredients:

• 8 large eggs
• 1/4 cup milk
• Salt and black pepper, to taste
• 1 tablespoon olive oil
• 1 cup chopped bell peppers
• 1/2 cup chopped onions
• 2 cups chopped spinach
• 1/2 cup shredded cheese (such as cheddar or mozzarella)

Instructions:

1. In a large bowl, whisk together the eggs, milk, salt, and pepper.
2. Heat the olive oil in a large oven-safe skillet over medium heat.
3. Add the chopped bell peppers and onions to the skillet and cook until soft, about 5-7 minutes.
4. Add the chopped spinach to the skillet and cook until wilted, about 2-3 minutes.
5. Pour the egg mixture into the skillet over the vegetables.
6. Cook the frittata until the edges begin to set, about 5-7 minutes.
7. Sprinkle the shredded cheese over the top of the frittata.
8. Place the skillet in the oven under the broiler and broil until the cheese is melted and the frittata is fully cooked about 2-3 minutes.
9. Serve the frittata hot.

Enjoy your delicious and nutritious vegetable frittata!

9. Lentil soup

Ingredients:

• 1 tablespoon olive oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 2 carrots, peeled and chopped
• 2 stalks of celery, chopped
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1 bay leaf
• 1 cup green or brown lentils, rinsed and drained
• 4 cups vegetable broth
• 2 cups water
• Salt and black pepper, to taste

Instructions:

1. Heat the olive oil in a large pot over medium heat.
2. Add the onion, garlic, carrots, and celery to the pot and cook until soft, about 5-7 minutes.
3. Add the thyme, rosemary, and bay leaf to the pot and cook for another minute.
4. Stir in the lentils, vegetable broth, and water.
5. Bring the soup to a boil, then reduce the heat to low and let it simmer for 25-30 minutes, or until the lentils are tender.
6. Season the soup with salt and black pepper to taste.
7. Serve the lentil soup hot.

Enjoy your delicious and nutritious lentil soup!

10. Veggie burger patty

Ingredients:

• 1 can (15 ounces) of black beans, drained and rinsed
• 1 cup cooked brown rice
• 1/2 cup breadcrumbs
• 1/4 cup diced onion
• 1/4 cup diced bell pepper
• 2 cloves garlic, minced
• 1 tablespoon Worcestershire sauce
• 1 teaspoon chili powder
• 1 teaspoon cumin
• Salt and black pepper, to taste
• 2 tablespoons olive oil, for frying

Instructions:

1. In a large bowl, mash the black beans with a fork or potato masher.
2. Stir in the cooked brown rice, breadcrumbs, onion, bell pepper, garlic, Worcestershire sauce, chili powder, cumin, salt, and black pepper.
3. Divide the mixture into 4-6 portions and form each into a patty.
4. Heat the olive oil in a large skillet over medium heat.
5. Fry the patties for 4-5 minutes on each side, or until crispy and heated through.
6. Serve the veggie burgers hot.

Enjoy your delicious and nutritious veggie burger patty!