When you think of vegan breakfast, do you think of toast with jam, fruit salad or avocado on rice cakes? Nonsense. Vegan breakfasts can also be high in protein. In addition to classics such as oatmeal and peanut butter, there are many other ways to make the first meal of the day high in protein. We'll explain how to do it.
Vegan Breakfast: Why High in Protein?
Along with carbohydrates and fats, protein is one of the three macronutrients that the body needs to survive and function. Protein molecules consist of 20 different amino acids, some of which the body can produce itself, but some of which also have to be taken in with food. Not only our muscles, but also our skin, hair and brain consist largely of proteins. They are also significantly involved in the production of enzymes, hormones and antibodies, support oxygen transport and a strong immune system and help with cell renewal.
Thanks to its molecular structure, protein also ensures that we are full for a long time and that the blood sugar level - unlike a meal containing sugar - remains stable after eating and does not suddenly skyrocket. This effect reduces cravings and food cravings.
Your metabolism is also boosted by a protein-rich breakfast. When we eat protein, the body has to spend more energy digesting it than fats or carbohydrates. Specifically, this means: Calorie consumption is automatically increased.
For athletes, protein is of course an absolute must in the diet. It contributes to building and maintaining muscle and, along with carbohydrates, is an important source of energy for long endurance sessions.
Vegan protein vs. animal protein
Whether for building muscle or for a high-energy start to the day: protein-rich foods whose structure is very similar to body protein are particularly valuable. The so-called biological value of proteins indicates how much protein from a food can be converted into the body's own protein. In contrast to animal protein sources, some plant foods only contain certain amino acids in small amounts and that is why meat, eggs and dairy products usually have a better amino acid profile than plants.
But: Vegetable proteins are in no way inferior to animal proteins. The amino acid profile of the foods complement each other, so that their biological value also increases with vegan food combinations. The foods do not have to be consumed in a single meal, but rather they complement each other over the course of a day.
How much protein do I need per day?
The German Nutrition Society recommends adults have a daily protein intake of 0.8 g to 1.2 g of protein per kilogram of body weight. For athletes, the requirement is higher – up to 2 g per kilogram of body weight. However, keep in mind that the energy requirements of competitive athletes are also higher. This means that they not only need more protein, but also have to eat more overall to meet their calorie requirements - and therefore naturally consume more protein.
High on vegan protein: These are the benefits of plant-based protein
Vegan and high in protein – does that go together? And how! Vegetable proteins are in no way inferior to animal proteins. On the contrary: In contrast to animal foods, they provide lots of indigestible carbohydrates, also known as fiber. They serve as food for health-promoting bacteria in the large intestine, keep you full for a long time and have a balancing effect on blood sugar levels.
With a protein-rich, vegan diet, you also consume less cholesterol and saturated fatty acids, which are particularly found in meat and dairy products. Saturated fatty acids and animal protein, on the other hand, can promote the development of diabetes and cardiovascular diseases and increase the risk of cancer.
Vegetable protein sources also provide many important vitamins, minerals and secondary plant substances.
Kick-start your day: why protein for breakfast?
Relying on plant-based protein right from the first meal is pretty smart. On the one hand, you are laying the foundation for the day and - whatever happens that day - you have already consumed a whole load of protein.
On the other hand, the protein-rich breakfast gives you energy for the day, keeps you full for a long time and protects you from cravings and food cravings.
After morning exercise, the protein-rich meal also nourishes your tired muscles and helps with regeneration.
Full of protein: plant-based protein sources for breakfast
Whether it's to build muscle or to start the day with full power: with the right foods, you can increase the protein content in your breakfast all by yourself. The following foods are packed with plant-based proteins and can be combined as desired.
oatmeal
The oat cereal flakes provide a whopping 12 g of vegetable protein per 100 grams and are also particularly rich in fiber and iron. The fiber beta-glucan in oats in particular has a positive effect on our health and lowers cholesterol levels. Oatmeal is an absolute classic for porridge and overnight oats.
spelt
As flakes in muesli or as grist in wholemeal bread: spelled has it all. A whopping 15 g of protein per 100 g makes spelled one of the most protein-rich grains. What's special: Spelled is a very valuable vegan source of protein because it contains all the essential amino acids that the body cannot produce itself.
pseudocereal
In contrast to oats and spelled, the pseudo-grain is gluten-free, but is in no way inferior to them when it comes to protein. In addition to plenty of protein, amaranth, quinoa and buckwheat also provide polyunsaturated fatty acids and many minerals such as calcium, zinc and iron.
nuts
Whether it's almonds, cashews, peanuts or hazelnuts: nuts are little powerhouses and provide lots of plant-based protein and valuable fat. A tablespoon of nut butter should not be missing from your vegan protein breakfast.
plant drink
You can also get an extra load of protein with the right plant-based milk. Unlike oat or almond milk, milk alternatives based on soy or peas are packed with protein (up to 5 grams of protein per 100 ml). Ideal in smoothies or for preparing porridge.
pulses
Red lentils, soybeans or chickpeas contain protein, fiber and many minerals such as iron. Legumes are particularly suitable as a spread for breakfast - for example as hummus or as a creamy paste in combination with sesame butter. Tofu can be enjoyed as an ingredient in a smoothie or as a substitute for scrambled eggs and roasted chickpeas pimp any avocado bread and vegan omelets can be conjured up in no time at all from chickpea flour.
soy yogurt
Soy yogurt is rich in protein and can be used in many ways: in combination with granola or muesli and fresh fruit, as a topping on porridge or as a secret ingredient for creamy smoothies.
Seeds and pits
Chia seeds don't have the title "superfood" for nothing. Similar to flax seeds, they have more than 15 grams of protein per 100 grams, provide valuable omega-3 fatty acids and have lots of fiber. Also a very good source of protein: pumpkin seeds.
Green vegetables
Spinach, kale, broccoli and beans also contain protein and when combined with other vegan protein sources, the green vegetables become an absolute high protein breakfast. How? Green leafy vegetables plus oat flakes, pea drink, peanut butter and banana as a green smoothie or tofu scramble with broccoli and greens as a side dish. Greenlicious!
Vegan protein powder
If you have an increased protein requirement or are specifically aiming to build muscle, then plant-based protein powder is a great way to sneak some extra protein into your breakfast: simply mix the powder into your smoothie or mix it into your breakfast bowl or overnight oats . Unlike whey protein, plant-based powders are made from rice, hemp, pea, soy or lupine, among other things. Make sure that the powder consists of a combination of different plant proteins (keyword: biological value), that it is organic quality and that it contains as few sweeteners and flavor enhancers as possible.
How much of my protein needs can I cover with a vegan breakfast?
Cleverly combined, a vegan breakfast can cover a large portion of your daily protein needs in the morning. Would you like a protein kick?
How about porridge made from spelled flakes, ground linseed, topped with soy yogurt and peanut butter? Around 25 g of protein end up in a medium-sized bowl.
Or scrambled tofu with wholemeal spelled bread with hummus and pumpkin seeds? This will give you around 27 g of Plant Power.
A breakfast shake made from banana, leaf spinach, soy drink, chocolate protein powder, cocoa, chia seeds and cashew butter even contains a whopping 33 g of protein.
Get your protein: breakfast ideas and vegan recipes
Protein-rich start to the day: These ideas are very simple, bring variety to the breakfast table and are super easy to integrate into everyday life.
Protein Shake
Don't have much time in the morning to have a hearty breakfast? No problem – just mix yourself a super tasty and filling protein shake. Fresh fruits serve as the basis, which you can combine with cereal flakes, protein powder, nut butter and seeds. Our favorite: banana, oat milk, oat flakes, peanut butter, chocolate protein powder and a few hemp seeds.
Proats: Protein Porridge
Want proteins in a bowl? Then porridge is just the right power breakfast for you - cereal flakes combined with plant-based drink and toppings of your choice. To do this, boil the flakes with twice the amount of plant drink and let the porridge simmer for a few minutes until a creamy porridge is formed. Sweeten the porridge as desired and top it with fresh fruit such as berries or bananas, nut butter, seeds or/and a dollop of soy yoghurt.
Protein Pancakes
Proteins and pancakes in one? Oh yes! For the dough you only need a few ingredients: mashed banana, spelled flour, baking powder, plant drink and optionally a scoop of protein powder. And don't worry: the pancakes are wonderfully fluffy even without eggs. Almond flour or finely ground oat flakes are also ideal. Spread with nut butter and enjoy garnished with fresh blueberries after your workout - wonderful!
Overnight Oats with Extra Protein
This protein-rich breakfast to go is ideal for anyone who is on the go in the morning. Prepare the overnight oats the night before and top them quickly the next morning with a few fruits and a dollop of nut butter - your vegan breakfast to go is ready.
Spelt sandwich with lentil spread
Do you prefer something hearty in the morning? How about wholemeal spelled bread with lentil spread? For the spread, you can, for example, use cooked red lentils and puree them with tahini and salt into a creamy mass. Season with ginger, pepper and cumin if desired. Then top the vegan sandwich with smoked tofu and fresh vegetables or serve a portion of scrambled tofu with it.
Crunchy Topping Tip
No matter whether it's pancakes, porridge, shakes or sandwiches: top your breakfast with sesame, pumpkin or sunflower seeds and any other nuts and seeds you like. Not only do they provide extra crunch, but they also provide plenty of protein.
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