5 Simple Protein-Rich Vegetarian Breakfast Options

There is a widespread belief that vegetarian diets tend to be lower in protein than non-vegetarian diets. There is various plant source of proteins, but they lack adequate essential amino acids. However, vegetarians can get enough protein or may even exceed the recommendation as long as calorie intake is in the required amount and proper food is  consumed. Follow these simple protein-rich vegetarian breakfast options that are incredibly easy to make and does wonder on your vegetarian diet.

5 Simple Protein-Rich Vegetarian Breakfast Options

HealthEnlight Your Daily Health GuideCucumber-Soy Pancakes

Cucumber soy pancake is a popular breakfast menu item in India. It is a delicious pancake recipe that includes soy proteins and the goodness of cucumber.

 

Nutrition Value (Per Pancake):

Calories: 65 calories
Protein: 3.1 gm
Carbohydrate: 8.1 gm
Fat: 2.3 gm
Fibre: 1.3 gm
Iron: 0.7 gm
Vitamin A: 149.9 mcg

INGREDIENTS:

  • Grated cucumber – 1 Cup (thickly grated)
  • Soy flour – 1⁄2 Cup
  • Semolina – 1⁄2 Cup
  • Finely chopped green chillies- 2 Teaspoon
  • Finely chopped cilantro- 1⁄2 Cup
  • Low-fat yogurt- 2 Tablespoon
  • Salt To Taste
  • Olive Oil – 2 1⁄2 Teaspoon
  • Water – 1 Cup
Recipe

 

 

HealthEnlight Your Daily Health GuideBanana Bread Oatmeal

An interesting way to prepare your oatmeal. Enjoy this hot cup of this delicious oatmeal with morning coffee.

Image Courtesy by phasinphoto at FreeDigitalPhotos.net

INGREDIENTS:  (Image & Recipe Courtesy: quakeroats.com)

  • 3 Cup(s) fat-free milk
  • 3 Tablespoon(s) firmly packed brown sugar
  • 3/4 Teaspoon(s) ground cinnamon
  • 1/4 Teaspoon(s) salt (optional)
  • 1/4 Teaspoon(s) ground nutmeg
  • 2 Cup(s) Quaker® Oats (quick or old fashioned, uncooked)
  • 1 Cup(s) mashed ripe bananas (about 3 medium)
  • 2 Tablespoon(s) coarsely chopped toasted pecans
  • Plain or vanilla nonfat yogurt (optional)
  • Banana slices (optional)
  • Pecan halves (optional)
Recipe

 

 

HealthEnlight Your Daily Health GuideTofu Scramble

Tofu is an excellent source of protein, calcium, and iron. It is low in fat and calories, even less than that in a hard boiled egg! If you’re tired of eating oatmeal every day, hop on to this delicious veg scramble recipe.

You may also like to read: Egg and salmon Scramble

Nutritional Value (per serving) (Image & Recipe Courtesy: greatist.com)

Calories: 36 calories
Protein: 2 gm
Carbohydrate: 3 gm
Fat: 2 gm
Fibre: 1 gm
Sodium: 129 mg
Sugars: 0 g

INGREDIENTS:

  • 1 teaspoon nutritional yeast
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon paprika
  • 1 tablespoon water
  • Pinch sea salt
  • 1/8 teaspoon black pepper
  • Olive oil spray
  • 1 scallion, finely diced
  • 1 clove garlic, minced
  • 1/2 package firm tofu, very well drained
  • 1 tablespoon very finely chopped parsley

HealthEnlight Your Daily Health Guide

Peanut Butter Tortilla Breakfast Wrap

Start your morning with this delicious protein-rich wrap which can be enjoyed by people of all ages. It is quick and easy to make.

Nutritional Value (from Calorie Count): (Image & Recipe Courtesy: vegetarian.about.com)
Calories: 475
Calories from Fat: 171
% Recommended Daily Value:
Total Fat: 19.0g; 29%
Saturated Fat: 4.5g, 22%
Trans Fat: 0.0g
Cholesterol: 0mg, 0%
Sodium: 243mg, 10%
Total Carbohydrates: 71.0g, 24%
Dietary Fiber: 8.4g, 33%
Protein: 13.3g
Vitamin A 2%, Vitamin C 18%, Calcium 6%, Iron 12%

INGREDIENTS:

  •  flour tortilla (use whole wheat if possible)
  • 1-2 tbsp peanut butter
  • 1 banana, sliced thin
  • 1/3 cup granola
  • honey (optional)
Recipe

 

 

HealthEnlight Your Daily Health GuideCinnamon Cottage Cheese With Sliced Apple

There are days when you’re in a rush but don’t want to skip your breakfast. This super easy recipe with cottage cheese and apple will take just minutes to prepare. Cottage cheese is loaded with proteins and a good substitute for eggs to have in the morning.

Nutritional Value: (Image & Recipe Courtesy: joybauer.com)

  • Calories: 250
  • Carbs: 36g
  • Protein: 25g
  • Fat: 2g
  • Fiber: 5g
Recipe

You may also like to read: Super Healthy Taco Soup Recipe

What do you think about these recipes? Do you have any more recipe ideas for protein-rich vegetarian breakfasts? Share your thoughts with us in the comments below.

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