In this article we share two utterly delicious high protein breakfast ideas for vegans and vegetarians. Our healthy, breakfast recipes are simple and sophisticated, and fit in perfectly with a high protein meal plan. We begin with a delectable tofu scramble with spinach, and then share a baked tofu and vegetable recipe.
High Protein Breakfast Ideas: Tofu Scramble with Spinach
This easy to prepare breakfast combines the nutritional goodness of spinach and tofu, and delivers a healthy dose of protein to vegans and vegetarians early in the day. Spinach is a very healthy green vegetable that is packed with vitamin A, vitamin E and other beneficial antioxidants.
Ingredients
- Spinach, 1 bunch, rinsed
- Tofu, 1 pound, extra firm, pressed and crumbled
- Mushrooms, ¾ cup, sliced
- Garlic, 2 cloves, minced
- Tomatoes, 2
- Olive oil, 2 tablespoons
- Lemon juice, 1 teaspoon
- Soy sauce, ½ teaspoon
- Salt, as needed
- Pepper, as needed
Preparation
In a shallow pan over high heat, sautee tomatoes, mushrooms and garlic in olive oil for two to three minutes.
Add spinach, tofu, lemon juice and soy sauce. Reduce heat to low and cook for five to seven minutes. Stir occasionally.
Add salt and pepper to taste before serving.
The tofu scramble and spinach is a high protein breakfast, giving you 350 calories and 26g of protein. If you want, you can tweak the recipe to make it more flavorful, by adding more lemon juice or more soy sauce. This recipe incorporates breakfast foods that are high in protein, and is one of the most satisfying high protein breakfast ideas for vegans and vegetarians.
High Protein Breakfast Ideas: Baked Tofu with Mushrooms, Bell Peppers and Onions
Another quick and easy breakfast combination is baked tofu with vegetables. This is a great breakfast meal for vegetarians and vegans, and is packed with high amounts of fibers and proteins for a nutrition boost early in the day. This recipe is slightly more involved, but the end result is well worth the effort. The amount of ingredients we use is for three servings; if you want to make more or less, adjust the ingredients accordingly.
Ingredients
- Tofu noodles, 1 package
- Firm tofu, 1 pack
- Mushrooms, ¼ cup, chopped
- Bell peppers, ½ cup, chopped
- Onions, ¼ cup, chopped
- Tomato sauce, 1 can (14 ounces)
- Stewed tomatoes, 1 can (14 ounces)
- Diet cola, 1 can, small
Preparation
Press and slice tofu. Wrap the tofu pieces in a paper towel and press until excess the moisture is drained. Alternately, you can place a heavy object on the wrapped tofu pieces and put it in the fridge for 20 to 30 minutes to drain.
Empty the can of cola and tomato sauce in a small bowl. Set aside.
Prepare a baking dish by lining with parchment paper. Pour some sauce on the dish (just a bit) and place tofu slices on the bottom of the dish to form a layer. Add more sauce on the first layer of tofu, and place more tofu slices to form a second layer. Pour sauce on top of the second layer. Set remaining sauce aside.
Transfer the baking dish to the oven and bake for 60 to 75 minutes.
While baking, sautee all the vegetables in water or vegetable broth in a shallow pan over medium to high heat. Add tofu noodles, stewed tomatoes and the remaining tomato sauce; reduce heat to medium and cook for about 10 to 20 minutes, or until thick.
When the tofu is baked, take out of the oven and serve with tofu noodles and vegetables.
