High-Protein Vegan Breakfasts Without Eggs make it easy to stay energized all morning while keeping your meals fully plant-based. These 10 quick, egg-free recipes are packed with protein from tofu, chickpeas, lentils, quinoa, and more. Perfect for busy mornings, each recipe is simple, delicious, and ready in minutes.
These breakfasts help stabilize blood sugar, support muscle maintenance, improve focus, and keep you full until lunch. Try them all and enjoy a healthy, satisfying plant-based start to your day.
Why Protein Matters in Your Morning Meal
Protein is essential for energy, muscle repair, focus, and satiety. For vegans or those avoiding eggs, plant-based protein sources like tofu, chickpeas, lentils, and quinoa provide the nutrients your body needs.
Benefits of a protein-rich breakfast:
Stabilizes blood sugar
Prevents mid-morning energy crashes
Supports immune function
Keeps you full longer
Tip: Aim for 15-25 grams of protein at breakfast, as recommended by Harvard’s School of Public Health.
10 High-Protein Vegan Breakfast Recipes Without Eggs
1. Southwest Tofu Scramble – 18g Protein
A colorful scramble that mimics eggs, made with bell peppers, black beans, and avocado. Kid-friendly and packed with protein.
Southwest Tofu Scramble
Ingredients
- 1 block (14 oz) firm tofu, drained and crumbled
- 1 tablespoon olive oil
- ½ red bell pepper, diced
- ½ green bell pepper, diced
- ½ cup black beans, rinsed and drained
- ¼ cup nutritional yeast
- ½ teaspoon turmeric
- ½ teaspoon garlic powder
- ¼ teaspoon cumin
- Salt and pepper to taste
- 1 avocado, sliced (for serving)
- Fresh cilantro (for garnish)
Instructions
- Drain tofu and gently press with paper towels to remove excess moisture.
- Heat olive oil in a skillet over medium heat. Add diced bell peppers and sauté for 3-4 minutes until slightly softened.
- Crumble tofu into the skillet and add nutritional yeast, turmeric, garlic powder, cumin, salt, and pepper.
- Cook for 5-6 minutes, stirring occasionally.
- Add black beans and cook for another 2 minutes until heated through.
- Serve topped with sliced avocado and fresh cilantro.
Want more quick vegan breakfast ideas?
Check out our collection of 10 Quick Vegan Smoothie Recipes that you can make in 5 minutes or less!
2. Savory Chickpea Flour Pancakes (Besan Chilla) – 12g Protein
Ingredients:
- 1 cup chickpea flour
- 1 cup water
- 1 small onion, finely chopped
- 1 small tomato, deseeded and chopped
- 1 green chili, finely chopped (optional)
- 1/4 cup fresh cilantro, chopped
- 1/2 teaspoon turmeric
- 1/2 teaspoon cumin powder
- Salt to taste
- 2 tablespoons olive oil for cooking
Chef’s Tip:
For a smoother batter, sift the chickpea flour before mixing with water. This helps prevent lumps and creates a silkier texture for your pancakes
Instructions:
- In a bowl, mix chickpea flour and water until smooth and lump-free.
- Add chopped vegetables, herbs, and spices. Mix well and let rest for 10 minutes.
- Heat a non-stick pan over medium heat and add a few drops of oil.
- Pour approximately 1/4 cup of batter onto the pan and spread into a thin circle.
- Cook for 2-3 minutes until golden brown, then flip and cook for another 2 minutes.
- Serve hot with your favorite chutney or plant-based yogurt.
3. Berry Quinoa Breakfast Bowl – 14g Protein
Ingredients:
- 1 cup cooked quinoa
- 1 cup plant-based milk (almond, soy, or oat)
- 1 tablespoon maple syrup or agave nectar
- 1/2 teaspoon cinnamon
- 1/4 teaspoon vanilla extract
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 2 tablespoons sliced almonds
- 1 tablespoon chia seeds
- 1 tablespoon hemp seeds
Instructions:
- In a small saucepan, combine cooked quinoa and plant-based milk.
- Heat over medium-low heat for 3-4 minutes until warm.
- Stir in maple syrup, cinnamon, and vanilla extract.
- Transfer to a bowl and top with mixed berries, sliced almonds, chia seeds, and hemp seeds.
- Drizzle with additional maple syrup if desired.
Pro Tip: Cook a large batch of quinoa at the beginning of the week and refrigerate it for quick and easy breakfast bowls every morning. Simply reheat with your favorite plant milk and add toppings.
4. Savory Lentil Breakfast Patties – 15g Protein
Protein: 15g per serving
Ingredients:
- 1 cup cooked green or brown lentils
- 1/2 cup rolled oats
- 1/4 cup finely chopped onion
- 2 cloves garlic, minced
- 1/4 cup finely chopped bell pepper
- 2 tablespoons ground flaxseed + 6 tablespoons water
- 1 tablespoon nutritional yeast
- 1 teaspoon dried thyme
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
- 2 tablespoons olive oil for cooking
Instructions:
- Mix ground flaxseed with water and set aside for 5 minutes to create a flax “egg”.
- In a food processor, pulse lentils and oats until combined but still slightly chunky.
- Transfer to a bowl and add onion, garlic, bell pepper, flax egg, nutritional yeast, and spices.
- Mix well and form into 6-8 patties.
- Heat olive oil in a skillet over medium heat and cook patties for 4-5 minutes on each side until golden brown.
- Serve with avocado slices and fresh greens.
Learn more about the nutritional benefits of lentils from the Culinary Institute of America’s guide to cooking legumes.
5. Protein-Boosted Chia Pudding – 16g Protein
Ingredients:
- 1/4 cup chia seeds
- 1 cup plant-based milk (soy milk offers the most protein)
- 1 scoop (approximately 20g) plant-based protein powder
- 1 tablespoon maple syrup or agave nectar
- 1/2 teaspoon vanilla extract
- 1/4 teaspoon cinnamon
- 1 tablespoon almond butter
- 1/2 cup mixed berries
- 1 tablespoon hemp seeds
Instructions:
- In a bowl or jar, whisk together plant-based milk, protein powder, maple syrup, vanilla extract, and cinnamon until smooth.
- Add chia seeds and stir well to combine.
- Let sit for 5 minutes, then stir again to prevent clumping.
- Cover and refrigerate overnight or for at least 4 hours.
- Before serving, top with almond butter, mixed berries, and hemp seeds.
6. Protein-Packed Apple Cinnamon Oatmeal – 15g Protein
Ingredients:
- 1 cup rolled oats
- 2 cups plant-based milk (soy or pea milk for higher protein)
- 1 apple, diced
- 2 tablespoons hemp seeds
- 2 tablespoons almond butter
- 1 scoop (approximately 20g) vanilla plant protein powder
- 1 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 1 tablespoon maple syrup
- 2 tablespoons chopped walnuts
Instructions:
- In a saucepan, combine oats and plant-based milk.
- Bring to a simmer over medium heat and cook for 3-4 minutes, stirring occasionally.
- Add diced apple, hemp seeds, and spices. Cook for another 2-3 minutes until apples soften.
- Remove from heat and stir in protein powder until fully incorporated.
- Transfer to bowls and top with almond butter, maple syrup, and chopped walnuts.
7. Green Protein Smoothie Bowl – 20g Protein
Ingredients:
- 1 frozen banana
- 1 cup spinach
- 1/2 avocado
- 1 scoop (approximately 20g) plant-based protein powder
- 1 tablespoon almond butter
- 1 cup plant-based milk (just enough to blend)
- 1 tablespoon spirulina (optional)
- 1/4 cup granola
- 1 tablespoon chia seeds
- 1/2 cup mixed berries
- 1 tablespoon hemp seeds
Instructions:
- In a blender, combine frozen banana, spinach, avocado, protein powder, almond butter, spirulina (if using), and just enough plant milk to blend.
- Blend until smooth but thick enough to eat with a spoon. Add more plant milk if needed, but keep it thick.
- Pour into a bowl and top with granola, chia seeds, mixed berries, and hemp seeds.
- Enjoy immediately with a spoon.
8. Breakfast Bean & Veggie Hash – 16g Protein
Ingredients:
- 1 medium sweet potato, diced
- 1 tablespoon olive oil
- 1 small onion, diced
- 1 bell pepper, diced
- 2 cloves garlic, minced
- 1 cup cooked black beans
- 2 cups kale or spinach, chopped
- 1 teaspoon cumin
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon turmeric
- Salt and pepper to taste
- 1 avocado, sliced (for serving)
- Hot sauce (optional)
Instructions:
- Heat olive oil in a large skillet over medium heat.
- Add diced sweet potato and cook for 7-8 minutes until beginning to soften.
- Add onion and bell pepper, cook for another 5 minutes until vegetables are tender.
- Stir in garlic, black beans, and spices. Cook for 2 minutes.
- Add chopped greens and cook until wilted, about 2-3 minutes.
- Season with salt and pepper to taste.
- Serve topped with sliced avocado and hot sauce if desired.
9. Chickpea & Veggie Breakfast Burrito – 18g Protein
Ingredients:
- 1 cup chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 1/2 teaspoon turmeric
- 1/2 teaspoon cumin
- 1/4 teaspoon garlic powder
- 2 tablespoons nutritional yeast
- Salt and pepper to taste
- 1/4 cup red bell pepper, diced
- 1/4 cup spinach, chopped
- 2 whole grain tortillas
- 1/2 avocado, sliced
- 2 tablespoons salsa
Meal Prep Tip
You can prepare the chickpea filling in advance and store it in the fridge for up to 3 days. Just reheat and wrap when you’re ready to eat!
For extra convenience, assemble the burritos, wrap them in foil, and keep them refrigerated perfect for grab-and-go mornings.
Instructions:
- In a bowl, mash chickpeas with a fork until slightly chunky.
- Heat olive oil in a skillet over medium heat.
- Add mashed chickpeas, turmeric, cumin, garlic powder, nutritional yeast, salt, and pepper.
- Cook for 3-4 minutes, stirring occasionally.
- Add bell pepper and spinach, cook for another 2 minutes until spinach is wilted.
- Warm tortillas according to package instructions.
- Divide chickpea mixture between tortillas, top with avocado slices and salsa.
- Fold in sides and roll up tightly. Cut in half if desired.
10. Protein-Rich Yogurt Parfait – 15g Protein
Ingredients:
- 2 cups plant-based yogurt (soy or almond-based)
- 1 scoop (approximately 20g) vanilla plant protein powder
- 1 tablespoon maple syrup
- 1/2 teaspoon vanilla extract
- 1/2 cup granola
- 1 cup mixed berries
- 2 tablespoons hemp seeds
- 1 tablespoon almond butter
Instructions:
- In a bowl, mix plant-based yogurt with protein powder, maple syrup, and vanilla extract until smooth.
- In two glasses or jars, create alternating layers of yogurt mixture, granola, and berries.
- Top with hemp seeds and a drizzle of almond butter.
- Serve immediately or refrigerate for up to 24 hours (add granola just before serving to maintain crunch).
FAQ
Can I get enough protein without eggs?
Yes, plant-based sources like tofu, chickpeas, lentils, and quinoa provide 15–20g per serving.
Are these kid-friendly?
Most recipes are. Adjust spices if needed.
Can I meal prep?
Yes, many can be prepared ahead.
Best plant milk for protein?
Soy or pea milk.
Explore More Vegan Breakfasts
- Make your vegan mornings easier with our Freezer Smoothie Packs for Quick and Healthy Breakfasts for hassle-free meal prep!
- Inspired by NYC’s vibrant vegan scene? Explore our 10 Healthy 5-Minute Smoothies for Busy Mornings for quick and delicious plant-based ideas!
Share Your Creations With Us
Make your mornings easy and energizing with these egg-free, protein-packed vegan breakfasts. Try them all, tag us on Instagram @cookflare_recipes, and fuel your day the plant-based way.
