Two Vegetarian and Vegan High-Protein Breakfasts to Boost Your Morning

 Smoothie with Peanut Butter and Jam Recipe

Nuthanya explains, "I wanted to take that classic flavor combination and turn it into a smoothie because the one thing that a Peanut Butter and Jam Recipe on its own doesn't give you is that toast with peanut butter and jam is actually a higher-protein breakfast than most people give it credit for." vegetables and fruits. This recipe absolutely succeeds there because it calls for half a banana and half a cup of either pitted cherries or strawberries. Simply consume "two servings of fruit before you even leave the house" at home, advises Nuthanya. In terms of protein, Greek-style yogurt adds a nutritious boost.

This dish transforms the traditional sandwich into a high-protein beverage.

A traditional Peanut Butter and Jam sandwich embodies comfort food like nothing else. So why not give it a go as a smoothie? In addition to having all the flavors you want in this creamy, filling beverage, you may alter the protein content to suit your requirements: Simply supplement the baseline recipe's 15 grams of protein with 10 grams of Greek yogurt.

Recipe information

• Total  Cooking Time:8.3 minutes

• Yield  One serving

Ingredients

1 cup milk or soy milk

½ cup strawberries or pitted cherries, fresh or frozen

½ banana

2 Tbsp  natural peanut butter

1Tbsp  jam

½ cup plain low-fat Greek yogurt (optional)

Preparation

Put everything—aside from the jam—into a blender. Blend for about 30 seconds, or until smooth.

Use a small spatula or the back of a spoon to swirl the jam around the inside of a glass. After adding the smoothie, serve it.

Pro Tip: Try adding a quarter-cup of rolled oats to your smoothie if you feel like it lacks enough substance on its own. This "will typically turn a smoothie into a meal for folks who usually find that they're not filling enough," according to Nuthanya, by adding additional carbohydrates, protein, and lipids.

Simple Breakfast Tacos with Avocado and Tofu for Two

"Who doesn't enjoy tacos for breakfast?" Nuthanya states. By creating this dish, she hoped to persuade those who were skeptical to try tofu by bringing it into the taco debate (taconvo?). Despite not being as commonplace as eggs, salsa, and avocado, tofu is quick, simple, and high in protein. Nuthanya claims that half a block of extra-firm tofu contains slightly more than 20 grams of protein, which is a substantial protein boost for those who require more at every meal. (If you are unable to use soy, you can simply replace the tofu with a mixture of eggs and liquid egg whites, she adds.) The bits of avocado, meanwhile, provide fiber and tasty, healthful fats. As a result, the meal will be more balanced and the benefits of blood sugar will be further enhanced, as well as your general contentment.

This plant-based breakfast recipe has a lot of protein, so animal sources aren't the only source.

These tasty, easy, and plant-based breakfast tacos are packed with 30 grams of protein per serving, so you'll feel satisfied for a long time—and then some. Keep them simple or add as many of your favorite toppings as you wish, such as jalapeño peppers, fresh cilantro, or crumbled cheese.

Cooking Optional

Do you want to use eggs in this recipe? Over medium heat, scramble four whole eggs and ⅔ cup liquid egg whites with 1 tablespoon taco spice and baby spinach until set, about 5 minutes.

Recipe information

• Total Cooking Time:17.5 minutes

• Yield Two servings (Three small Tacos or Two medium Tacos per serving)

Ingredients

1Tbsp  avocado oil

1 12-oz. package extra-firm tofu, drained and patted dry

2 Tbsp. taco seasoning

3 large handfuls baby spinach

¼ cup water

6 small or 4 medium tortillas

1 avocado, sliced

Hot sauce, to taste (optional)

Chopped cilantro, to taste (optional)

Sliced jalapeños (optional)

Cheese of your choosing (optional)

Preparation

In a large nonstick skillet, heat the oil over medium heat. To make the tofu golden brown and slightly crispy, crumble it into the skillet and let it sizzle for five minutes without stirring.

After two more minutes of cooking, turn the tofu over. After that, add baby spinach, water, and taco seasoning. Cover the skillet and let the spinach wilt for one minute.

Take off the top and stir for another minute or so, or until the spinach has wilted and the liquid has been absorbed.

Top the tortillas with your preferred toppings and sliced avocado after dividing the tofu mixture among them.

Pro Tip: To improve the flavor (and add some anti-inflammatory antioxidants to the mix), try stepping outside of the typical topping realm by adding some chopped herbs, such basil, cilantro, or parsley.Nuthanya notes that while basil is "clearly not very traditional for a taco, neither are the breakfast tacos themselves." In addition to the herbs, you can add sliced cherry tomatoes, lettuce, spicy sauce, shredded cheese, or a salsa product, such as black bean salsa, to the tacos. "Enjoy yourself with them," Nuthanya advises. "What a blank slate it is."