Vegetarian Protein Breakfast In 7 Balanced Recipes

2023 Author: Lynn Laird | [email protected]. Last modified: 2023-08-25 09:49

We cannot say it enough, breakfast is the most important meal to start the day on the right foot! This is why it is crucial to choose carefully what you are going to taste there, but above all to take your time. In fact, at the end of the night, the body begins to secrete cortisol and dopamine, making it possible to provide the energy necessary for you to wake up. However, these hormones require a protein supply to be secreted and to prevent them from using up the protein reserves of the body (the muscles). A balanced, protein-rich breakfast is especially important when you are not consuming meat! Protein as part of a vegetarian or vegan diet should represent around 15% of daily nutritional intake in order to avoid possible protein deficiency. Our editorial team then offers you a small weekly menu consisting of 7 vegetarian protein breakfast recipes to prepare for you every morning to start your day off right!

Every day of the week, its vegetarian and protein breakfast

A protein-rich and vegetarian breakfast not only helps fight protein deficiency, but also helps keep fit, boost metabolism, and reduce cravings throughout the day. Our morning menu, consisting only of foods rich in protein without meat, is therefore an excellent strategy for maintaining muscle mass, reducing excessive appetite and maintaining a healthy lifestyle throughout the week.

Easy and quick matcha tea pancakes

Ingredients for 6 protein pancakes:

• 0.5 l of vegetable almond milk
• 200 g flour
• 50 g of corn flower
• 3 eggs
• 80 g sugar
• 1 C. tablespoon vegetable oil
• 1 pinch of salt
• 1 C. matcha tea

Preparation:

In a bowl, put the flour, sugar, cornflower, salt and a tablespoon of matcha tea, then mix. Beat the eggs in an omelet, adding the milk and vegetable oil, then pour the mixture into the terrine. Mix and let the resulting dough rest in the refrigerator for about an hour. Don't forget to cover the terrine with a clean cloth beforehand. After an hour, take the dough out of the fridge, oil / butter a pan and when the latter is hot enough, pour in a little liquid dough. Cook on each side and serve your pancakes topped with homemade jam or honey.

Buddha Bowl all green, rich in protein and gluten free

Made up of fresh vegetables, eggs and grains, this vegetarian breakfast is probably one of the healthiest and most protein of all!

Ingredients for the base:

• 2 cups of broccoli florets
• 1 courgette
• 3-4 tsp. tablespoon olive oil
• 1/2 cup cooked quinoa
• 1 cup of vegetable broth
• 2 cups of chard leaves
• salt and pepper

Ingredients for the dressing:

• 1 avocado
• fresh parsley
• basil leaves
• 2 cloves garlic
• 1/4 cup olive oil
• 1/4 flax seed oil
• 2 tbsp. lemon juice
• 1 C. sea salt

Additional ingredients:

• 1/2 cup steamed edamame beans
• 1 avocado
• 4 hard-boiled eggs
• 1/4 cup fresh cilantro

Preparation:

Gluten-free, healthy and surprisingly easy to prepare, this vegetarian breakfast is packed with protein and vitamins. Check out the video above and discover the preparation steps to succeed at home!

Easy pumpkin muffins for a protein and vegan breakfast

Ingredients for 15 protein pumpkin muffins:

• 300 g of cooked pumpkin
• 1 banana
• 40 g of brown sugar
• 50 g of agave syrup
• 2 applesauce (no added sugar)
• 50 g of raisins
• 120 g ground almonds
• 4 tbsp. tablespoons of sunflower oil
• 1 homemade vegetable yogurt
• 150 g flour
• 1 sachet of baking powder
• salt

Preparation:

Start by preheating the oven to 200 ° C. Steam the pumpkin, then mash it with a spoon and let it cool. Meanwhile, cut the banana into slices and add to the pumpkin. Pour in 2 tbsp. tablespoon of sugar and mix everything well. Mix the two compotes with the rest of the brown sugar and the agave syrup, then add the oil and the almond powder. Mix! Finally, put the yogurt and the pumpkin-banana mixture. Finish by adding the flour, baking powder and salt. Mix one last time and divide the dough into the muffin cups. Bake for 25-30 minutes and voila! Your protein breakfast is done!

Oats, bananas and tahini for a creamy and protein porridge

Ingredients:

• 2/3 cup milk
• 1 C. tahini
• 1/4 cup vanilla extract
• 1 C. maple syrup
• 2/3 cup rolled oats
• 1/4 cup tahini
• 2 tbsp. maple syrup
• 2 tbsp. of milk
• 1 pinch of cinnamon
• 1 pinch of salt
• 1 banana
• half a pot of vanilla yogurt
• 1 C. sesame seeds

Preparation:

In a bowl or mason glass jar, combine the milk, maple syrup, vanilla extract and tahini. Add the oatmeal, cover the bowl with transparent cling film and let stand in the fridge overnight. The next morning, take the bowl out of the fridge and add the tahini, vanilla yogurt, the rest of the barn syrup and milk, salt and cinnamon. Mix until you obtain a creamy and smooth porridge. Serve with sesame seeds and banana slices!

Vegetarian protein breakfast: hummus, eggs, eggplant and cauliflower

Ingredients:

• 1 cup of homemade beet hummus
• 1/2 roasted beets
• 1 handful of cauliflower florets
• 1 handful of radishes
• lemon vinaigrette
• 1 hard-boiled egg
• 1 pinch of dukkah (Egyptian mixture of nuts and spices)
• 1 C. hot herb sauce (optional)
• 2-3 mint leaves
• 1 crunchy slice of eggplant

Preparation:

To enjoy this little protein bomb, just combine all the ingredients in a medium bowl and voila! Serve with a gluten-free naan.

Coconut flour keto waffles, zucchini, eggs and cheese



Those on the ketogenic diet have already tasted them! High in protein and low in carbohydrates, zucchini keto waffles will keep you full until the evening! Here's how to prepare them!

Ingredients:

• 2 large zucchini
• 2 eggs
• 2/3 grated cheddar cheese
• 2 tbsp. coconut flour
• 1/2 tsp. garlic powder
• 1/4 tsp. red pepper flakes
• coconut oil
• salt
• chive
• sour cream

Preparation:

Heat your waffle iron. Peel, wash and grate the zucchini. Salt them and let them sit for 10 minutes before wringing them out. Place the zucchini in a bowl and add the eggs and cheese, then mix everything with a fork. Pour in the coconut flour, garlic powder and red pepper flakes. Season and mix with a fork until blended. Spoon some of the mixture into the waffle iron and cook for 4-5 minutes. Garnish your waffles with sour cream and chives.

Porridge with fruits, oats and spices, baked

Ingredients:

• 2 cups of gluten-free oatmeal
• 2 tbsp. baking soda
• 1 pinch of cinnamon
• 1 pinch of cardamom
• 1 pinch of nutmeg
• 1/2 tsp. vanilla extract
• Goji berries
• 1/2 cup mashed banana
• 2 cups of almond / cashew milk
• fruits
• vegetable almond butter

Preparation:

Preheat the oven to 180 ° C. In a bowl, combine the oats, baking soda, milk, goji berries, bananas, cinnamon, vanilla, cardamom and nutmeg. Garnish with fruit, goji berries or squash seeds and bake for 20 minutes. When ready to serve, add a little almond butter. Your vegetarian and protein breakfast is ready!

Source and images credit: wellandgood.com