7 RDN-Approved High-Protein Vegetarian Breakfast Recipes To Fuel Your Day
According to Amy Gorin, MS, RDN, there’s an art to creating a balanced vegetarian breakfast. And whenever you’re building your plate, the best recipes include three components: protein, fiber, and healthy fats.
“Protein helps keep you fuller for longer and can help lead to reduced snacking following breakfast. Think peanut butter, shelled sunflower seeds, eggs, pistachios, plain low-fat Greek yogurt, and low-fat milk,” she says. “The second component you should aim for is a source of fiber, which also helps keep you satiated for longer. In addition to nuts and seeds, fiber-boasting ingredients include raspberries, banana, spinach, broccoli, oats, and brown rice.”
Last but not least, your vegetarian breakfast recipes should include a serving of healthy fats. “They also add to the satiating factor. Examples include nuts, seeds, avocado, and black olives,” says Gorin. “The options for combining these nutrients are endless. You can make overnight oats, a Greek yogurt parfait, or a breakfast panini.” After looking through this list, it’s going to be pretty hard to decide which vegetarian breakfast recipe to make first. But nothing’s stopping you from trying each and every one.
The best vegetarian breakfast recipes with plenty of protein, fiber, and health fats
1. Green goddess breakfast bowl
This might be one of the healthiest vegetarian breakfast recipes of all time. It’s loaded with protein, plenty of fresh veggies, and filling grains.
For the base:
2 cups broccoli floret
1 medium zucchini sliced
3-4 Tbsp olive oil
1/2 cup cooked quinoa
1 cup vegetable broth
2 cups chopped Swiss chard leaves
Kosher salt and freshly ground black pepper
For the sauce
1 avocado pitted and peeled
1 cup packed mixed parsley and basil leaves
2 cloves garlic
1/4 cup olive oil
1/4 cup flaxseed oil
2 Tbsp fresh lemon juice
1 tsp sea salt
1/2 cup shelled edamame steamed
1 avocado peeled, pitted, sliced
4 large eggs cooked to your liking (optional)
1/4 cup fresh cilantro
1. Preheat the oven to 450ºF.
2. Arrange the broccoli florets and sliced zucchini on a rimmed baking sheet and drizzle with the olive oil. Season generously with salt and pepper. Roast for 15 to 20 minutes, until the broccoli is browning around the edges and the zucchini is crispy.
3. In a medium pot, combine the quinoa and broth, cover, and cook over medium-low heat for about 20 minutes, or until all the broth has been absorbed.
4. Meanwhile, place the chard in a large pot. Add ¼ cup water and season liberally with salt and pepper. Cover and cook over medium heat, stirring occasionally, until the chard has wilted, about 4 minutes.
5. Make the green goddess sauce. In a food processor or blender, combine the avocado, herbs, garlic, olive oil, flaxseed oil, lemon juice, and salt. Process until smooth.
6. Assemble the bowls. Divide the quinoa between two shallow bowls. Add the roasted broccoli, zucchini, chard, and edamame, arranging them in separate piles. Fan the avocado slices over the veggies. Top each bowl with 2 cooked eggs, if desired. Spoon the green goddess sauce over the top and garnish with the cilantro before serving. Store any leftover sauce refrigerated in an airtight container for up to 1 week.
2. Matcha pancakes
Start your day with a stack of chef Candice Kumai‘s matcha pancakes. They’re made with gluten-free baking powder, eggs, bananas, and—of course—some matcha.
1 1/2 cups gluten-free baking flour or all-purpose flour
2 Tbsp Japanese, high-quality matcha powder
1 1/2 tsp aluminum-free baking powder
2 large eggs (optional)
2 Tbsp brown rice syrup, or organic granulated white cane sugar
1 1/4 to 1 1/2 mashed ripe bananas
1 tsp organic vanilla extract
1 cup unsweetened almond milk
3/4 cup dark, high-quality chocolate chips
Nonstick coconut oil spray
1. Whisk the flour, matcha, and baking soda together in a large bowl. Set the dry ingredients aside.
2. In a separate medium bowl, whisk together the eggs (if using), brown rice syrup, banana, vanilla, and almond milk. Add the wet ingredients to the dry ingredients and gently whisk to combine. Using a rubber spatula, fold in the chocolate chips; the batter will be thick.
3. Heat a large nonstick skillet over medium heat. Coat the pan or griddle top with nonstick cooking spray. Using 1/4 cup of batter for each pancake and cooking two to three pancakes at a time, pour the batter into the pan or onto the griddle, using a measuring cup or ladle.
4. Cook the pancakes until the outer edges firm up and the bottom is golden-brown, about two minutes. Flip and cook the other side until golden-brown, about two minutes more. Repeat, making pancakes with remaining batter.
3. Simple pumpkin muffins
Chef Áine Carlin‘s muffins are made with spelt flour, which—aside from adding a delicious nutty flavor—is also high in protein.
1 can pumpkin puree
1 1/2 cups spelt flour
1/2 cup light brown sugar
2 tsp baking powder
1 tsp ground cinnamon
¼ tsp ground ginger
¼ tsp grated nutmeg
¼ teaspoon pumpkin pie spice
Pinch of salt
3 tbsp olive oil
1 tbsp maple syrup
1/2 tbsp molasses
1 tsp vanilla extract
4 tbsp soy milk
1 tbsp water
1. Preheat the oven to 400 degrees.
2. Grease a muffin tin.
3. Whisk the spelt flour, sugar, baking powder, spices, and salt together in a large bowl.
4. In a separate bowl combine the pumpkin with the olive oil, maple syrup, molasses, vanilla extract, soy milk, and measured water.
5. Make a well in the center of the flour and pour into the pumpkin mix and combine.
6. Divide the batter into the tins and bake for 20 to 25 minutes.
4. Tahini overnight oats
Between the tahini, yogurt, and oats, you’re looking at well-rounded breakfast that will easily fill you up until lunch.
2/3 cup milk
1 tablespoon tahini
1/4 teaspoon vanilla extract
1 tablespoon maple syrup
2/3 cup rolled oats
1/4 cup tahini
2 tablespoons maple syrup
2 tablespoons milk
Pinch of cinnamon + kosher salt
1/2 banana, sliced
1/2 cup Siggi’s Vanilla Yogurt
1 teaspoon sesame seeds
1. In a bowl or mason jar, mix together the milk, tahini, vanilla extract and maple syrup.
2. Add the oats, thoroughly mixing everything together.
3. Cover the bowl with plastic wrap and set in the refrigerator overnight.
4. The next morning, stir together the Siggi’s, tahini, maple syrup, milk, cinnamon and salt, until creamy.
5. Remove overnight oats from the refrigerator, and place in a serving bowl.
6. Top with yogurt mixture, bananas, sesame seeds, and cinnamon
5. Hearty beet hummus breakfast bowl
You can’t go wrong with this breakfast bowl. Aside from the creamy beet hummus, it also has an egg, cauliflower, and eggplant.
1 cup beet hummus
1/2 cup roasted beets
Handful of cauliflower florets
Handful watermelon radishes
Sprinkle of jalapeno -lemon Vinaigrette
1 7-minute egg
Sprinkle of dukkah
1 tbsp of Zhoug
Sprinkle of mint
Slice of crispy eggplant
1. Combine all ingredients in a bowl.
6. Keto breakfast waffles
Savory waffles made with zucchini, eggs, cheese, and coconut flour? Yep, that’s a thing. And they’re really easy to make, too.
2 large zucchini
2 large eggs
2/3 cup of shredded cheddar cheese
2 tablespoons coconut flour
1/2 teaspoon garlic powder
1/4 teaspoon red pepper flakes
1/4 teaspoon of pink himalayan salt
Coconut oil spray
1. Preheat the waffle iron on medium setting.
2. Using vegetable of cheese grater, grate the zucchini into a large colander set inside of a bowl. Squeeze the excess moisture out of the zucchini with your hands and drain.
3. Add the eggs and cheese to the drained zucchini and combine with a fork.
4. Add the coconut flour, garlic powder, red pepper flakes, and salt and use a fork to combine.
5. Open the waffle iron and grease the top and bottom with coconut oil spray.
6. Spoon some of the mixture into the waffle iron
7. Use the waffle iron fro 4 – 4 ½ minutes or until golden brown.
8. Repeat with remaining mixture.
9. Garnish with chives and sour cream.
7. Chai baked oatmeal
This recipe has everything you need for a healthy breakfast. Plus, the warming spices will bring on all the cozy vibes on chilly winter mornings.
2 cups gluten-free rolled oats
2 tsp baking powder
Pinch of cinnamon
Pinch of cardamom
Pinch of nutmeg
1/2 tsp vanilla
Pinch of goji berries
1 1/2 cups of mashed bananas
2 cups almond or cashew milk
Fruit to decorate
Sprinkle of almond butter
1. Preheat oven to 350 degrees.
2. Mix oats, baking powder, cinnamon, cardamon, nutmeg, vanilla, goji berries, bananas, and milk into a bowl.
3. Garnish mixture with chosen fruit.
4. Bake for 15 to 20 minutes.
6. Sprinkle almond butter over baked oatmeal.
Is breakfast really the most important meal of the day?
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