10 High Protein Vegetarian and Vegan Breakfast Ideas

These High Protein Vegetarian and Vegan Breakfast Ideas were created with my clients in mind, GLP-1 medication users usually need a diet higher protein, higher in fiber, and with less fat. This (and exercise) can help to retain lean body mass while losing weight.

It can also help people prevent or deal with some of the possible side effects, like nausea, constipation, or diarrhea. Be sure to talk with your physician and see a Registered Dietitian if taking an GLP-1 receptor agonist (such as Wegovy, Ozempic, semaglutide) or dual GLP-1/GIP medication (Zepbound, Mounjaro, tirzepatide). This is important for a personalized approach to sustainable good nutrition.

Here are a few more tips:

The amount of fat in these recipes vary – try a small portion if you are not sure how you will tolerate them.

If using dairy yogurt or milk, look for fat-free or 1% fat options. Greek yogurt usually has ore protein than regular yogurt. Compare labels to find those with less added sugar (some natural sugar is to be expected).

For vegan yogurt, I suggest soy or other higher protein options. Check food labels for fat content. Coconut or cashew / nut yogurt may be higher in fat.

These recipes are from Registered Dietitians – if not otherwise noted, I created them.

Vegan

Oatmeal Raisin Cookie Oatmeal – Colleen Zest MS, RDN, CLC

Oatmeal Raisin Cookie Oatmeal has no added sugar, is high in protein, and a joy to make on the stovetop. Great for making ahead!

Estimated protein: 20 grams

Oatmeal Raisin Cookie Oatmeal

Flaxseed Pudding with Apples, Cinnamon, & Walnuts – Sherri Gaw RD

Have you heard of flaxseed pudding? It’s just like chia seed pudding, but with ground flaxseed and it is so much faster to make! Estimated protein: 14 grams per serving.

Flaxseed Pudding with Apples, Cinnamon, & Walnuts

High Protein Breakfast Burritos

Scrambled tofu with black beans, and the crunch of walnuts!

Estimated protein: 20 grams each

High Protein Breakfast Burritos

breakfast burrito with tofu and sliced kiwis on the side.

Yogurt Berry Granola Parfait

Inspired by my cruises – layered with nuts, dried fruit, and fresh berries.

Estimated protein: 8 grams per serving.

Yogurt Berry Granola Parfait

Easy Southwest Tofu Scramble – Kiran Campbell RD

Packed with plant-based protein, veggies, and bold flavors, this vegan and gluten-free Southwest tofu scramble is perfect any time of day.

Estimated protein: 19 grams per serving.

Southwest Tofu Scramble

The Best Chocolate Banana Smoothie

A easy, creamy breakfast and snack. This is a great way to use up extra bananas, too!

Estimated protein: 6 grams per serving.

Chocolate Banana Smoothie

High Protein Vegetarian Breakfast Recipes

These recipes include dairy and/or eggs. If you wish, try substituting this for your favorite higher protein vegan yogurt (such as soy) or plant-based milk, or use an egg substitute such as Just Eggs.

I didn’t include simple egg recipes: scrambled eggs. omelets, and egg bites can be good choices, too. Fat-free or low fat cottage cheese is another option.

Some clients like vanilla protein drinks mixed into coffee. I have not had luck with protein powder mixing well in hot coffee.

High Protein S’mores Blended Chia Pudding – Alex Evink, RD

This blended s’mores chia pudding is smooth, creamy, and high in protein – an easy meal prep breakfast packed with fiber and nostalgic chocolate flavor. Estimated protein: 39 grams, depending on the protein powder used.

High Protein S’mores Blended Chia Pudding

Orange Spiced Buckwheat Pancakes – Anne Danahy RD

These delicious gluten-free buckwheat pancakes are a hearty and delicious start to your day!

Estimated protein: 12 grams per serving.

Orange Spiced Buckwheat Pancakes

Carrot Cake Overnight Oats – Carrot Cake Overnight Oats – Anne Danahy RD

Carrot cake overnight oats is a healthy, make-ahead breakfast that tastes like your favorite dessert with carrots, raisins, pineapple, coconut, & pecans. Estimated protein: 16 grams per serving

Carrot Cake Overnight Oats

Almond Flour Chocolate Chip Muffins – Lindsay Cohen RDN, LDN, CDCES

These Almond Flour Chocolate Chip Muffins are a game-changer. They’re fluffy, moist, and packed with chocolatey goodness and less carbohydrates.

Estimated protein: 9 grams each

Almond Flour Chocolate Chip Muffins

You can mix and match some of these breakfast ideas, like a muffin with the yogurt parfait. Some people do well with a protein shake or smoothie plus a little fruit or whole grain toast.

Reference

Gentinetta, S., Sottotetti, F., Manuelli, M., & Cena, H. (2024). Dietary Recommendations for the Management of Gastrointestinal Symptoms in Patients Treated with GLP-1 Receptor Agonist. Diabetes, metabolic syndrome and obesity : targets and therapy, 17, 4817–4824. https://doi.org/10.2147/DMSO.S494919