In this article we will present the top 10 vegan protein sources for breakfast and lunch and share with you easy-to-make, absolutaley delicious vegan, gluten-free and flourless recipes.
How much protein should we consume daily?
The National Academies of Sciences, Engineering, and Medicine’s Dietary Reference Intakes (DRIs) state that the recommended dietary allowance (RDA) for protein for adults is 0.8 grams per kilogram of body weight per day. For instance, a 150-pound (68-kilogram) sedentary adult would need about 55 grams of protein per day.
Athletes, women who are pregnant or nursing, and people with certain medical disorders may have protein demands that are higher than the RDA. It is advised in these situations to speak with a medical practitioner or certified dietitian to establish your specific protein requirements.
Top 5 Vegan Protein Sources for Breakfast
1. Nut Butter
Our number 1 is for people who absolutely have to eat bread in the morning.
Peanut butter, almond butter, and other nut butters are a great source of protein and can be spread on toast or used as a dip for fruit.
Typically, one tablespoon of nut butter provides about 6-7 grams of protein, depending on the brand and type of nut. However, the exact protein content can vary based on the type of nut, as some nuts, such as almonds, are higher in protein than others, like cashews.
2. Vegan pancakes with whole-grain flour
Our number 2 is also for people who have to eat bread in the morning.
You can enjoy vegan pancakes with peanut butter, almond butter, and other nut butter and thus benefit from both protein sources.
1 cup (150 g) of whole grain flour contains approx. 15 g of protein. This recipe might not be suitable for people who want to lose weight.
Vegan pancake recipe
Ingredients For Vegan Pancake Recipe
- A little less than 1 water glass of whole wheat flour
- 1 glass of water
- 1,5 teaspoon salt
- Half a cup of oil
- 2 tablespoons sugar
- 1 packet of baking powder
How to Make Vegan Pancake Recipe?
- Put the flour, oil, sugar, and salt and whisk, then add the water.
- The consistency will not be dense, it will be a little more viscous.
- If not, let’s add water. Then cook in a fireproof crepe pan until both sides are browned. Enjoy your meal.
3. Vegan Lentil pancake
Are lentils a good source of protein?
Yes, lentils are one of the best plant-based protein sources. They are a member of the legume family and are an excellent source of both protein and fiber.
This vegan lentil pancake recipe is gluten-free, flourless, and full of protein.
In fact, one cup (198 g) of cooked red lentils provides about 18 grams of protein, which is approximately 36% of the daily value for protein based on a 2,000-calorie diet. Lentils are also a good source of complex carbohydrates, dietary fiber, iron, folate, and other important vitamins and minerals.+
Vegan lentil pancake recipe
- 1/3 cup red lentils
- 1/2 cup water
- 1/3 tsp salt
- 1/3 tsp ground cumin
- 1/3 tsp ground red pepper (optional)
- 3 tablespoons of olive oil
- Soak the red lentils overnight
- Wash and strain well
- Place the lentils into a blender
- Add water, salt, cumin, and red pepper and blend until the mixture is smooth and creamy.
- Grease a non-stick pan with olive oil and spread half a cup of the mixture evenly in the pan
- Repeat the process.
- Your delicious vegan red lentil pancakes are ready to enjoy
4. Plant-Based Milk
Our number 4 on the list of top 10 vegan protein sources for breakfast and launch is plant-based milk.
If you are someone who doesn’t eat bread for breakfast but likes to eat muesli and cereals or porridge, you should combine them with plan-based milk. This way you can benefit from both sides as vegan protein sources.
How much protein does plant-based milk contain?
The protein content of plant-based milk can vary depending on the type of milk and how it is processed.
Here is a rough estimate of the protein content of some common types of plant-based milk per one cup (240 mL) serving:
- Soy milk: 7-10 grams of protein
- Pea milk: 10-12 grams of protein
- Oat milk: 2-4 grams of protein
The pea-based drink is particularly interesting for athletes.
Almond milk, coconut milk, and rice milk are not the best vegan protein sources. They contain less than 1 gram of protein.
5. Nuts and seeds
There are other vegan protein sources for vegans who like to eat muesli for breakfast. Nuts and seeds are the healthiest foods that are high in protein Almonds, peanuts, cashews, and other nuts and seeds are also good sources of protein. One ounce (28 grams) of almonds contains about 6 grams of protein, while a 1-ounce (28-gram) serving of pumpkin seeds contains about 9 grams of protein
You can combine nuts and seeds with your muesli, porridge, and pancakes.
Top 5 Vegan Protein Sources for Launch
Tofu is one of the best vegan protein sources for launch.
The protein content of tofu can vary depending on the firmness of the tofu and the brand or type of tofu. For example, a 3-ounce (85-gram) serving of firm tofu contains approximately 8 grams of protein, while a 3-ounce serving of silken tofu contains about 4 grams of protein.
Tofu stir fry recipe:
- 1 block of firm tofu
- 2 tablespoons of vegetable oil
- 1 tablespoon of minced garlic
- 1 tablespoon of minced ginger
- 1 bell pepper, sliced
- 1 carrot, sliced
- 1 cup of broccoli florets
- 2 tablespoons of soy sauce
- 1 tablespoon of rice vinegar
- Salt and pepper to taste
- Cooked rice or noodles, for serving
- Drain the tofu and press it between two paper towels or a clean kitchen towel to remove excess moisture. Cut the tofu into bite-sized cubes.
- Heat the vegetable oil in a large pan or wok over medium-high heat. Add the minced garlic and ginger and stir for 30 seconds.
- Add the sliced bell pepper, carrot, and broccoli to the pan. Stir-fry for 3-4 minutes until the vegetables are tender but still crisp.
- Add the tofu to the pan and stir-fry for an additional 2-3 minutes until the tofu is lightly browned.
- In a small bowl, whisk together the soy sauce and rice vinegar. Pour the sauce over the stir-fry and stir to coat everything evenly.
- Season with salt and pepper to taste, and serve over cooked rice or noodles.
Enjoy your delicious and nutritious tofu stir fry!
Chickpeas are a good source of protein. One cup (164 grams) of cooked chickpeas contains around 15 grams of protein, which is equivalent to the amount of protein found in about 2-3 ounces of meat.
In addition to protein, chickpeas are also a good source of fiber, vitamins, and minerals, including folate, iron, and magnesium. They are versatile ingredients that can be used in a variety of dishes, such as salads, stews, curries, and hummus.
Here is unbelievably deliciou vegan chickpea recipe:
Alison Roman’s Spiced Chickpea Stew with Coconut (2023)
Here is the full recipe incl. pics and video.
- 500 g canned chickpeas.
- 1 big yellow onion, finely chopped.
- 400 ml (1,5 cup) vegetable stock.
- 350-400 ml coconut milk
- 1 cup fresh spinach. You can use kale if you do not have fresh spinach.
- 50 ml extra virgin olive oil
- 2 garlic cloves, finely chopped
- 5 g ginger, finely chopped
- 1/2 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon turmeric
- 1 teaspoon chili flakes or powder
- 3-4 leaves of fresh mint
- Heat the olive oil in a large pot over medium heat, and add garlic, ginger, salt, black pepper, and onion, and sauté for 3-4 minutes.
- Add turmeric, chili flakes, and chickpeas, and cook for 10 minutes, stirring frequently. They will start to break down and get a little crisp. If you want to garnish with chickpeas, remove about a cup of chickpeas and set them aside.
- Add the coconut milk, and vegetable stock and cook for 20-25 minutes over low-medium heat, stirring frequently. If you want the stew a bit thicker, cook until you get the desired consistency.
- Before you remove the dish from the heat, add the spinach and cook for 2-3 minutes.
- Your delicious spiced chickpea stew is ready to enjoy. Place the dish in a bowl, ADD A FEW DROPS OF LEMON JUICE, and serve it with freshly chopped coriander(or fresh mint), yogurt, lavash, pita, or your favorite bread.
Tempeh is made from fermented soybeans and is a great source of complete protein, meaning it contains all nine essential amino acids that our bodies need to build and repair muscle tissue, support immune function, and carry out other important processes.
A 3-ounce (85-gram) serving of tempeh contains around 15 grams of protein, which is roughly equivalent to the amount of protein found in a 2-3 ounce serving of meat. In addition to protein, tempeh is also a good source of fiber, iron, calcium, and other vitamins and minerals.
Different types of beans such as black beans, kidney beans, chickpeas, and lentils are a great source of plant-based protein.
One cup (about 170 grams) of cooked beans typically contains around 15 grams of protein, which is roughly equivalent to the amount of protein found in a 2-3 ounce serving of meat. In addition to protein, beans are also a great source of fiber, complex carbohydrates, vitamins, and minerals such as iron, folate, and potassium.
Here are some delicious and easy-to-make vegan bean recipes:
- Runner Bean Recipe
- White Bean Stew Recipe
- Shell bean Recipe
- How to Cook Fava Beans | Fava Beans Recipe
The last member of the list of the top ten vegan protein sources for breakfast and launch is seitan.
Seitan is made from wheat gluten, which is the protein found in wheat. It is a concentrated source of protein and contains all of the essential amino acids that our bodies need to build and repair muscle tissue, support immune function, and carry out other important processes.
A 3-ounce (85-gram) serving of seitan typically contains around 20 grams of protein, which is roughly equivalent to the amount of protein found in a 3-4 ounce serving of meat. Seitan is also low in fat and carbohydrates.
Here’s a simple recipe for making seitan:
- 1 cup vital wheat gluten
- 1/4 cup nutritional yeast
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp salt
- 3/4 cup vegetable broth
- 2 tbsp soy sauce
- 1 tbsp olive oil
- In a large mixing bowl, combine the vital wheat gluten, nutritional yeast, garlic powder, onion powder, and salt.
- In a separate bowl, whisk together the vegetable broth, soy sauce, and olive oil.
- Add the wet ingredients to the dry ingredients and stir to combine.
- Knead the mixture for about 3-5 minutes until it becomes firm and elastic.
- Form the seitan into the desired shape (such as cutlets or strips).
- Place the seitan in a steamer basket or on a baking sheet lined with parchment paper.
- Steam the seitan for 30-40 minutes, or bake it in the oven at 350°F (175°C) for 30-35 minutes.
- Remove the seitan from the steamer or oven and let it cool before slicing or using in your favorite recipe.
This seitan can be used in a variety of dishes, such as stir-fries, sandwiches, and stews. You can also season it with different spices and flavorings to suit your taste preferences. Enjoy!
As you can see, it is definitely possible to meet your protein needs with a plant-based diet. Many plant-based foods are excellent sources of protein, such as beans, lentils, tofu, tempeh, seitan, nuts, seeds, and whole grains. By including a variety of these foods in your meals, you can easily meet your daily protein requirements.
The amount of protein you need depends on factors such as your age, gender, body weight, and activity level. As a general guideline, the recommended daily intake of protein is about 0.8 grams per kilogram of body weight.