7 RDN-Approved High-Protein Vegetarian Breakfast Recipes To Fuel Your Day

According to Amy Gorin, MS, RDN, there’s an art to creating a balanced vegetarian breakfast. And whenever you’re building your plate, the best recipes include three components: protein, fiber, and healthy fats.

“Protein helps keep you fuller for longer and can help lead to reduced snacking following breakfast. Think peanut butter, shelled sunflower seeds, eggs, pistachios, plain low-fat Greek yogurt, and low-fat milk,” she says. “The second component you should aim for is a source of fiber, which also helps keep you satiated for longer. In addition to nuts and seeds, fiber-boasting ingredients include raspberries, banana, spinach, broccoli, oats, and brown rice.”

Last but not least, your vegetarian breakfast recipes should include a serving of healthy fats. “They also add to the satiating factor. Examples include nuts, seeds, avocado, and black olives,” says Gorin. “The options for combining these nutrients are endless. You can make overnight oats, a Greek yogurt parfait, or a breakfast panini.” After looking through this list, it’s going to be pretty hard to decide which vegetarian breakfast recipe to make first. But nothing’s stopping you from trying each and every one.

The best vegetarian breakfast recipes with plenty of protein, fiber, and health fats

1. Green goddess breakfast bowl

This might be one of the healthiest vegetarian breakfast recipes of all time. It’s loaded with protein, plenty of fresh veggies, and filling grains.

Ingredients
For the base:2 cups broccoli floret1 medium zucchini sliced3-4 Tbsp olive oil1/2 cup cooked quinoa1 cup vegetable broth2 cups chopped Swiss chard leavesKosher salt and freshly ground black pepperFor the sauce1 avocado pitted and peeled1 cup packed mixed parsley and basil leaves2 cloves garlic1/4 cup olive oil1/4 cup flaxseed oil2 Tbsp fresh lemon juice1 tsp sea salt

To assemble:1/2 cup shelled edamame steamed1 avocado peeled, pitted, sliced4 large eggs cooked to your liking (optional)1/4 cup fresh cilantro

1. Preheat the oven to 450ºF.2. Arrange the broccoli florets and sliced zucchini on a rimmed baking sheet and drizzle with the olive oil. Season generously with salt and pepper. Roast for 15 to 20 minutes, until the broccoli is browning around the edges and the zucchini is crispy.3. In a medium pot, combine the quinoa and broth, cover, and cook over medium-low heat for about 20 minutes, or until all the broth has been absorbed.4. Meanwhile, place the chard in a large pot. Add ¼ cup water and season liberally with salt and pepper. Cover and cook over medium heat, stirring occasionally, until the chard has wilted, about 4 minutes.5. Make the green goddess sauce. In a food processor or blender, combine the avocado, herbs, garlic, olive oil, flaxseed oil, lemon juice, and salt. Process until smooth.6. Assemble the bowls. Divide the quinoa between two shallow bowls. Add the roasted broccoli, zucchini, chard, and edamame, arranging them in separate piles. Fan the avocado slices over the veggies. Top each bowl with 2 cooked eggs, if desired. Spoon the green goddess sauce over the top and garnish with the cilantro before serving. Store any leftover sauce refrigerated in an airtight container for up to 1 week.

2. Matcha pancakes

Start your day with a stack of chef Candice Kumai‘s matcha pancakes. They’re made with gluten-free baking powder, eggs, bananas, and—of course—some matcha.

Ingredients
1  1/2 cups gluten-free baking flour or all-purpose flour2 Tbsp Japanese, high-quality matcha powder1 1/2 tsp aluminum-free baking powder2 large eggs (optional)2 Tbsp brown rice syrup, or organic granulated white cane sugar1 1/4 to 1 1/2 mashed ripe bananas1 tsp organic vanilla extract1 cup unsweetened almond milk3/4 cup dark, high-quality chocolate chipsNonstick coconut oil spray

1. Whisk the flour, matcha, and baking soda together in a large bowl. Set the dry ingredients aside.2. In a separate medium bowl, whisk together the eggs (if using), brown rice syrup, banana, vanilla, and almond milk. Add the wet ingredients to the dry ingredients and gently whisk to combine. Using a rubber spatula, fold in the chocolate chips; the batter will be thick.3. Heat a large nonstick skillet over medium heat. Coat the pan or griddle top with nonstick cooking spray. Using 1/4 cup of batter for each pancake and cooking two to three pancakes at a time, pour the batter into the pan or onto the griddle, using a measuring cup or ladle.4. Cook the pancakes until the outer edges firm up and the bottom is golden-brown, about two minutes. Flip and cook the other side until golden-brown, about two minutes more. Repeat, making pancakes with remaining batter.

3. Simple pumpkin muffins

Chef Áine Carlin‘s muffins are made with spelt flour, which—aside from adding a delicious nutty flavor—is also high in protein.

Ingredients
1 can pumpkin puree1 1/2 cups spelt flour1/2 cup light brown sugar2 tsp baking powder1 tsp ground cinnamon¼ tsp ground ginger¼ tsp grated nutmeg¼ teaspoon pumpkin pie spicePinch of salt3 tbsp olive oil1 tbsp maple syrup1/2 tbsp molasses1 tsp vanilla extract4 tbsp soy milk1 tbsp water

1. Preheat the oven to 400 degrees.2. Grease a muffin tin.3. Whisk the spelt flour, sugar, baking powder, spices, and salt together in a large bowl.4. In a separate bowl combine the pumpkin with the olive oil, maple syrup, molasses, vanilla extract, soy milk, and measured water.5. Make a well in the center of the flour and pour into the pumpkin mix and combine.6. Divide the batter into the tins and bake for 20 to 25 minutes.

4. Tahini overnight oats

Between the tahini, yogurt, and oats, you’re looking at well-rounded breakfast that will easily fill you up until lunch.

Ingredients
2/3 cup milk1 tablespoon tahini1/4 teaspoon vanilla extract1 tablespoon maple syrup2/3 cup rolled oats1/4 cup tahini2 tablespoons maple syrup2 tablespoons milkPinch of cinnamon + kosher salt1/2 banana, sliced1/2 cup Siggi’s Vanilla Yogurt1 teaspoon sesame seeds

1. In a bowl or mason jar, mix together the milk, tahini, vanilla extract and maple syrup.2. Add the oats, thoroughly mixing everything together.3. Cover the bowl with plastic wrap and set in the refrigerator overnight.4. The next morning, stir together the Siggi’s, tahini, maple syrup, milk, cinnamon and salt, until creamy.5. Remove overnight oats from the refrigerator, and place in a serving bowl.6. Top with yogurt mixture, bananas, sesame seeds, and cinnamon

5. Hearty beet hummus breakfast bowl

You can’t go wrong with this breakfast bowl. Aside from the creamy beet hummus, it also has an egg, cauliflower, and eggplant.

Ingredients
1 cup beet hummus1/2 cup roasted beetsHandful of cauliflower floretsHandful watermelon radishesSprinkle of jalapeno -lemon Vinaigrette1 7-minute eggSprinkle of dukkah1 tbsp of ZhougSprinkle of mintSlice of crispy eggplant

1. Combine all ingredients in a bowl.2. Enjoy!

6. Keto breakfast waffles

Savory waffles made with zucchini, eggs, cheese, and coconut flour? Yep, that’s a thing. And they’re really easy to make, too.

Ingredients
2 large zucchini2 large eggs2/3 cup of shredded cheddar cheese2 tablespoons coconut flour1/2 teaspoon garlic powder1/4 teaspoon red pepper flakes1/4 teaspoon of pink himalayan saltCoconut oil sprayChivesSour cream

1. Preheat the waffle iron on medium setting.2. Using vegetable of cheese grater, grate the zucchini into a large colander set inside of a bowl. Squeeze the excess moisture out of the zucchini with your hands and drain.3. Add the eggs and cheese to the drained zucchini and combine with a fork.4. Add the coconut flour, garlic powder, red pepper flakes, and salt and use a fork to combine.5. Open the waffle iron and grease the top and bottom with coconut oil spray.6. Spoon some of the mixture into the waffle iron7. Use the waffle iron fro 4 – 4 ½ minutes or until golden brown.8. Repeat with remaining mixture.9. Garnish with chives and sour cream.

7. Chai baked oatmeal

This recipe has everything you need for a healthy breakfast. Plus, the warming spices will bring on all the cozy vibes on chilly winter mornings.

Ingredients
2 cups gluten-free rolled oats2 tsp baking powderPinch of cinnamonPinch of cardamomPinch of nutmeg1/2 tsp vanillaPinch of goji berries1 1/2 cups of mashed bananas2 cups almond or cashew milkFruit to decorateSprinkle of almond butter

1. Preheat oven to 350 degrees.2. Mix oats, baking powder, cinnamon, cardamon, nutmeg, vanilla, goji berries, bananas, and milk into a bowl.3. Garnish mixture with chosen fruit.4. Bake for 15 to 20 minutes.6. Sprinkle almond butter over baked oatmeal.

Is breakfast really the most important meal of the day?

For more healthy recipes and cooking ideas from our community, join Well+Good’s Cook With Us Facebook group.