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A Vegan Breakfast with 21.9g of Protein

By Nicole Vranjican

5 from 1 vote

on Apr 01, 2021, Updated Jan 27, 2022

A vegan breakfast recipe with 21.9 grams of plant-based protein! Budget friendly, natural ingredients…no superfoods or expensive powders. Just simple, accessible ingredients that taste delicious and offer more protein than many of their non-vegan breakfast counterparts. Scrambled eggs?…I’m lookin’ at you!

Animal based protein staples like eggs and Greek yogurt can’t compare to this surprisingly protein-packed recipe. The amount of protein in two eggs? 12g. The protein in 1/2 cup of Greek yogurt? 12.5 g…

We don’t need to eat animals to get all of the nutrients that we need a day. Especially not protein! A well-planned vegan diet is easy once you get the hang of it and lemme tell you, it’s also verrryyyy delicious 😋 

Plant Proteins I love Adding at Breakfast Time ☀️

1. Pumpkin seeds! Budget friendly (about $3.69 a bag at @wholefoods) and packed with minerals, fiber, and protein 🙌 I blitz 2 tbsp in my blender for 5 seconds and stir them into the oats, but you can just sprinkle ‘em on top if you want ☺️

2. Peanut butter 💜💜💜 If stranded on a desert island I would need water, lip balm, and peanut butter to survive 🙃😂 

3. Whole grains! In this case oatmeal, but whole grains in general are a good source of protein, especially when paired with legumes since that combo provides all 9 essential amino acids 👌 

Protein calculation: 
1/2 cup organic soy milk = 3.5g 
1/2 cup @thrivemarket Old Fashioned Oats = 8g (their oatmeal has 2+ grams more protein than some other brands) 
2 tbsp pumpkin seeds = 4.8g
1/3 cup berries = 0.9g
1/2 banana = 0.7g 
1 tbsp natural peanut butter = 4g 

I’m always thinking about delicious and nutrient dense ingredients to add to my plate. So I focus on the goodness I can add to each meal on a plant-based diet rather than what some may perceive I’m taking away of “giving up” (ie. animals 🐣🐮🐷🐠)

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5 from 1 vote

High Protein Vegan Oatmeal Recipe

By: Nicole Vranjican

A high protein vegan breakfast recipe that's loaded with budget friendly, nutrient dense ingredients. Easy to make, FAST, and so delicious!

Prep: 3 minutes mins

Cook: 10 minutes mins

Servings: 1 serving

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Ingredients 

Base

• ½ cup water
• ½ cup soy milk, I like to use organic + unsweetened
• ½ cup old fashioned oatmeal
• 1 pinch kosher salt , optional
• ¼ tsp vanilla extract, cinnamon, or both , optional
• 2 tbsp pumpkin seeds

Toppings

• ⅓ cup frozen berries
• ½ banana
• 1 tbsp natural peanut butter
• maple syrup to taste, optional

Instructions 

Cook

• Bring the water and soy milk to a boil. Once boiling, add the oats, reduce the heat to medium, and add in the salt and vanilla extract.

  Cook for 6-8 minutes, stirring occasionally.

Grind

• In the meatime, add the pumpkin seeds to a blender or coffee grinder and blend for 5-10 seconds to grind. Then stir into the oatmeal.

  NOTE: You can skip this step and just sprinkle the pumpkin seeds on top if you like!

Toppings

• While the oats are simmering, I like to add the frozen berries to small sauce pan along with a splash of water and sometimes a dash of maple syrup too. Warm the berries on medium heat until thy're plump and have released thier colorful juices (about 5 mins)

Serve

• Transfer the oatmeal to a bowl and pour the warmed berries and all of the berry juice in the pan on top of the oats. Top with banana slices, peanut butter, and maple syrup and enjoy!

Notes

Note: If the oats are getting too thick while cooking, add another splash of soy milk. 

You can use ground flax seeds or chia seeds in place of pumpkin seeds if you want too! This is a very flexible recipe! 

Other toppings that are a totally delicious: pecan butter, date paste, granola, vegan yogurt, coconut flakes, or dark chocolate chips. The possibilities are endless, so have fun decorating your morning oats 🙂

Like I said, it’s easy once you get the hang of it so have fun educating yourself about plant-based nutrition and building healthy meals! ☺️💪🌱🙌 

Hope this was helpful! Happy Thursday everyone!