Adding protein to your breakfast is beneficial to both adults and children whether you follow a vegetarian, vegan, flexitarian or omnivore diet.
Eating more lean protein in the morning helps regulate glucose levels. This generates optimal cognitive function throughout the day improving children’s concentration. A better control of sugar level also helps both reduce your risk of developing diabetes and increase your level of energy. A healthy breakfast is also your answer to better weight control as protein keep you feeling fuller for longer.
Here are 7 easy ways to add vegetarian proteins to your breakfast and supercharge your day:
Ditch white bread and switch to wholemeal, multigrain bread which contains on average 50% more protein. You can also buy some high protein bread in supermarkets. Whenever I am at Gail’s I get their quinoa bread.
If you fancy making your own bread (it is easier than you think and you do not need a bread machine) try to experiment with different type of flour such as spelt, quinoa, kamut adding seeds and or nuts. Here are some recipes ideas
- No-Knead Multi-Grain Peasant Bread from The Kitchn
- High Protein Quinoa Bread by The Queen of Quinoa
- Seeded Multigrain Boule by Eating Well
- The Life Changing Loaf of Bread by My New Roots
Yogurt is versatile at breakfast, you can have it with fruits, cereals, nuts or add it to smoothies. However, if you are looking to add more protein then switch to greek yogurt, cottage cheese or quark. They have almost twice a much protein than regular yogurt.
- Yogurt Parfaits with Berries, Granola and Cocoa Nibs by A Food Centric Life
- Healthy Homemade Granola Parfait by Yummy, Healthy & Easy
- Cottage Cheese Breakfast Bowl by The Almond Eater
- Cottage Cheese with Peaches by The Kitchn
- The Flax Oil Quark Cheese Breakfast From Dr. Budwig
Juice or smoothie are popular choices for the morning. Adding silken tofu will turn your breakfast drink into a silky protein powerhouse. A protein smoothie is also a healthy post-workout choice.
- Strawberry & Avocado Protein Smoothie by The Flexitarian
- Vegan Vanilla Milkshake Smoothie by Fit Sugar
- Kiwi Banana Orange Vitamin C Protein Smoothie by The Flexitarian
- Banana Peanut Butter Protein Smoothie by Pastry Affair
Nut butters are delicious and relatively easy to make. Spread some peanut butter on your toast instead of butter and get a whooping 4g of protein per tablespoon.
- Peanut Butter by The Kitchn
- Almond Butter by The Detoxinista
- Homemade Vanilla Cashew Butter by She Knows
- Maple Vanilla Macadaemia Nut Butter by Coffee & Quinoa
Nuts and seeds contain on average 15-25g of protein per 100g plus healthy monosaturated fat and fibre.
If you like cooked breakfast, tofu scramble is a low-fat and cholesterol-free alternative to eggs. Straightforward to cook you can mix your favourite vegetables, herbs and spices.
- Scrambled Tofu by Great British Chefs
- Tofu Scramble Breakfast Burrito by Vegan Yack Attack
- Mexican Tofu Scramble by The Flexitarian
- High Protein Vegan Breakfast Burrito by Oh She Glows
Forget your old box of cereals! Some brands are loaded with sugar and salt. Make your own porridge, oatmeal or granola.
Try adding quinoa or chia seeds, both high in protein and healthy nutrients. Overnight oatmeal makes a nice change from porridge. It can be prepared the night before and are perfect in you are in a hurry or need to eat breakfast on-the-go.
- Quinoa Porridge with Banana and Walnut by The Flexitarian
- Strawberry Vanilla Overnight Oatmeal by Fit Foodie Finds
- Chia Seeds Porridge by The Flexitarian
- 4 Seeds Granola by The Flexitarian
- Coconut Granola by The Flexitarian