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High Protein, Vegan Breakfast Recipes

publication date: May 25, 2017

 

 

Vegan Sausage Breakfast Sandwich

2 oz Litelife Vegan Sausage

Rudi's brand English Muffins

Nacho "Cheese" Sauce

Ingredients:

1 cup chopped potatoes

1/2 cup chopped carrots

1/4 cup nutritional yeast

1/4-1/2 cup plant milk

1 T lemon juice

1/4 tsp onion powder

1/4 tsp garlic powder

Instructions:

Add potatoes and carrots to a sauce pan.  Cover with filtered water and boil until tender.  Drain and add to a blender along with spices and 1/4-1/2 cup plant milk, depending on how thin or thick you prefer your sauce.

 

Macros:  Protein 13g  Carbs 40g  Fat 1g

Chickpea Scramble

1 can chickpeas

1/4 tsp cream of tartar

 

Directions:

Drain chickpea liquid into a mixing bowl.  Set peas aside.  Add 1/4 tsp cream of tartar to liquid and beat until stiff peaks form, creating Aquafaba.  Heat chickpeas if desired, then mash 1/2 cup chickpeas in a separate bowl and stir in 1/2 cup of the aquafaba fluff.  

 

Cauliflower Hash

1/2 head cauliflower

1 cup plant milk

1/4 tsp garlic powder

1/4 tsp onion powder

1/2 tsp thyme

salt/pepper to taste

 

Directions:

Boil all ingredients in a saucepan until cauliflower is tender.  Pull cauliflower apart with a fork to for a "shredded" appearance.  Serve with leafy greens and tomato wedges.

 

Macros:   Protein 10g  Carbs 30g  Fat 1g

 

Tofu/Aquafaba Scramble

6 oz firm tofu

1/2 cup aquafaba foam

2 T nutritional yeast

1/4 tsp garlic powder

1/4 tsp onion powder

1/4 tsp black salt from the San Francisco Salt Company

salt/pepper

 

Directions:  Heat pan on medium.  You may want to add a bit of coconut oil to keep batter from sticking.  Blend all ingredients in a food processor and pour into a hot frying pan.  Cook for 1 minute, then cover and cook for 2-3 more minutes, until edges start to pull apart from pan.  Next, drag spatula across pan, pulling mixture into "curds".  Continue scrambling until mixture becomes firm and takes on an "egg" consistency.

 

Macros:  Protein 18g  Carbs 9g  Fat 5g

 

Smoky Tempeh Scramble

1/2 cup onion, chopped

1 T coconut oil

8 oz package Tempeh

1 small red bell pepper

1 T soy sauce (or Bragg liquid amino)

1 T cumin

1 T paprika

splash of liquid smoke

1 T maple syrup

1 T lemon juice

 

Directions:

Heat a frying pan on medium.  Add coconut oil and onions, and cook until tender.  Crumble tempeh and add to pan along with all spices.  Keep stirring until tempeh is heated thoroughly.  Add bell pepper at the end to keep from over cooking.

Serves 2

Macros:  Protein 21g  Carbs 14.5g  Fat 16.5g

 

 

 

 

 

 

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