Nutrition

5 high protein vegetarian breakfast ideas

By: Meghan Telpner

Istockphotos.com/FikMik Author: Canadian Living Credits: Istockphotos.com/FikMik

Nutrition

5 high protein vegetarian breakfast ideas

By: Meghan Telpner
We all know protein is important but as far as nutrition concerns go, getting enough protein can easily be swept under the rug in favour of worries over calorie counts and grams of fat. But each and every one of your body parts requires protein to function. And after a night of rest and repair, the morning is the most important time to give your body a blast of protein power.

If a meaty breakfast isn't your thing, fear not—there's no need to resort to steak and eggs. Follow these tips to power up your morning faves.

1. Smoothies

Green smoothies are a great way to get a ton of fruits and veggies into your system all at once, but sticking with the usual banana-berry-spinach combo can leave your body longing for a protein boost.

Protein power-up ideas:

â—� Fermented protein powder: Bodybuilders have it (mostly) right. Protein powders are a highly efficient way to quickly add protein to a smoothie, but sometimes they can be hard to digest. Fermented varieties help support healthy gut bacteria while giving you a protein boost.

â—� Alfalfa sprouts: Sprouts are rich in immune-boosting vitamin C and are made up of as much as 35 percent protein in a highly digestible form. Toss a handful of freshly washed sprouts in with the rest of your smoothie ingredients—you'll never notice they're there.

â—� Spirulina: This algae is packed with 65 percent highly-digestible protein. Go slow and only add a little bit to your smoothie at a time as it can have an ocean-y taste!

2. Porridge

Oatmeal is pretty protein-packed on its own (the homemade variety, at least—not those instant packets!) but by sprinkling in a few additions, it's easy to bump it up into superpower status.

Protein power-up ideas:

â—� Nuts and nut butters: Nuts are high in healthy fats and protein, making them great for balancing your blood sugar levels. Sprinkle a few nuts on top of your oatmeal, or replace your splash of maple syrup with a spoonful of nut butter instead.

â—� Chia seeds are high in protein and omega-3 fatty acids. Because they can absorb so much liquid, they can also help prevent dehydration.

3. Coffee

This is one breakfast tradition that may require a bit of an overhaul. Caffeine may give us a jolt in the morning, but making a caffeine-free latte in your blender is a much better way to get yourself moving! Blend up some hot water, a bit of raw honey, some cocoa and herbal coffee replacer instead and add the power-up ideas below.

Protein power-up ideas:

â—� Hemp seeds: Hemp seeds are packed with protein and contain the ideal balance of omega-3 to omega-6 fatty acids. They're also soft, making them an awesome addition to your morning drink if your blender isn't very powerful.

â—� Sesame seeds: Sesame seeds are an awesome source of protein and a great dairy-free source of calcium, too.

4. Muffins

Muffins may not appear to be the most protein-packed breakfast, but by making your own, you can add in tons of muscle-building ingredients.

â—� Ground flaxseeds: On top of being high in protein, flaxseeds are also a good source of plant-based omega-3 fatty acids (and recent studies have shown that cooking them leaves the omega-3 content intact, making them a great addition to baked goods).

â—� High-protein flour: Making muffin recipes that use high-protein flours like chickpea or almond is a great way to boost their protein content.

5. Cereal

Cereal is a classic go-to breakfast. Forget the sugar-filled store bought varieties and make your own granola at home in minutes by tossing grains, nuts and seeds in a bit of coconut oil and maple syrup, adding some cinnamon and toasting it up in the oven until golden brown.

Protein power-up ideas:

â—� Add in nuts, chia seeds, flax seeds, sesame seeds—these are all awesome additions to your morning bowl of cereal.

For more great breakfast ideas, check out these 10 healthy breakfast and lunch alternatives.
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Nutrition

5 high protein vegetarian breakfast ideas

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