10 Ways In Which Vegetarians Can Make Their Breakfast More Protein Rich

Sruthi Ramanarayanan | August 29, 2017 17:08 IST

If you think meat is the only viable source of protein, well, think again!

There's a reason why people hesitate to make that huge switch from meat-eaters to a vegetarians. It means giving up the whole, juicy goodness of a piece of steak, the crispiness of some morning bacon and the bliss of having seafood cooked in many different ways. Another reason for this dilemma is also the fact; or misbelief; that the amount of protein will be subsequently reduced in the diet, especially the breakfast meals. Well, here are 10 ways in which vegetarians can make their breakfast more protein rich, for all you breakfast food lovers out there!

1. Paneer
Cottage Cheese, also known as Paneer over here in India, is a popular option and substitute for cheese. Every 100 grams of this soft, mushy staple gives about 11 grams of protein. 11 grams! That's a lot! And it's also breakfast friendly! It can be used as a variant inside a sandwich or burger. It's already used in many Indian recipes. A popular Indian breakfast recipe with cottage cheese is Paneer Bhurji. Another recipe to try out could be: Cinnamon Cottage Cheese with Sliced Apple. Something healthy, something new!


2. Chia Seeds with Oats
Oatmeal is a breakfast favorite for vegetarians. And it contains a good amount of proteins too. But in order to really add that oomph to the protein content, try adding chia seeds to your oatmeal. Obtained from a species of flowering plants, Chia seeds will literally double the protein content in you breakfast, thereby giving you a wholesome an nutrient filled meal! Add some strawberries and blueberries to complete the dish.


If you haven’t tried chia pudding yet, what are you waiting for?

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3. Peanut Butter
A favorite pre-workout food for many, peanut butter is a classic spread that everyone loves! Just 2 spoons of this creamy American staple can give you a whopping 8 grams of protein. So don't hesitate to add peanut butter to practically any breakfast meal you're having, be it pancakes or a fruit salad! Oh and when you're having your favorite PBJ sandwich, kick up the "PB" and take the "J" a notch down! A jar of Skippy to keep you going!

4. Tahini
Made from toasted ground sesame seeds, Tahini is a high protein creamy dip. It's so rich in protein that mere two spoons will give you 8 grams of the nutrient. It is usually served as a dip or can be used as a spread too. It is also a vital ingredient in hummus, another protein rich spread. So if you're not a fan of the peanut-y hummus, maybe go for some creamy, chees-like tahini. You can use it as a replacement for cheese in your sandwiches or add is almost any savory breakfast dish. Go ahead and try it!


Homemade tahini. Toast one cup sesame seeds in a skillet over medium-low heat for about five minutes (bottom left). Whir in a food processor for a couple of minutes (top left). Add two tablespoons sesame oil. I used toasted that I bought in bulk. You can use olive oil also. Whir around for several more minutes (top right). Store in a jar (bottom right). I also made a cup of this with black sesame seeds because I have a ton of them. I didn't toast them first. Toasting is not necessary and I think both taste good. The toasted version tastes stronger the seeds were easier to grind though. After you add the oil it may seem as though this will never turn smooth and creamy when all of a sudden it does. #tahini #cooking #hummus #realfood

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5. Chickpeas
Now we come to the crowning ingredient of hummus, chickpeas. Half a cup of this staple is known to provide us with proteins galore; almost 8-9 grams of it. Try incorporating chickpeas into your breakfast meal. Maybe make a salad around it, say, a dish like 'Lemony Egg In A Spinach-Chickpea Nest'. Check it out; try it, and amp up your protein content.

6. Edamame
Edamame is nothing but young green soy beans that are extremely delicious and filled with antioxidants, fiber and proteins. Just half a cup can give you 8  grams of proteins. And did we mention it was yummy? Add it to salads, burgers, sandwiches, soups, noodles and basically any savory dish you're having. Maybe a breakfast dish option can be- Edamame Sweet Potato Hash- extremely protein packed. Look it up and try it out!

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7. Quinoa
This seed contains 8 grams of proteins per cup. It is also a wholesome grain in the sense that it is considered to be complete protein, i.e. it has all 9 essential amino acids your body needs. So if all else fails, go for the best one out of them all, quinoa. You can make several dishes out of quinoa. It's a hardcore substitute for rice and also makes a great stuffing, say, for a breakfast Burrito?

8. Tofu
Ok. It may seem like we're taking the high road of veganism but trust me, this staple HAS to be part of your breakfast. With a rich, chewy texture, this soya based product is so malleable in terms of adding flavor to it. Since it is devoid of any natural flavor, it gives you the freedom create your own flavor for it! Tofu is also extremely versatile and can be transformed into breakfast meals, lunches and yes, desserts too.

9. Artichoke
Low in calories and high in protein and fiber, artichoke hearts are one of the richer sources of proteins. Just half a cup of this healthy vegetable will give you 4 grams of proteins. Artichokes can be roasted and seasoned and eaten alongside your savory breakfasts. It can also be crisped and eaten with a dip or mixed into a salad. Its health benefits are galore.

Artichokes are coming #artichokesandlemons

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10. Hemp Seeds
Another form of complete protein like quinoa, hemp seeds are hard not to love. 3 tablespoons of this super grain will give you a whopping 13 grams of proteins! And you can add it to anything you like. Want to ramp up your morning health shake with proteins? Go for hemp seeds! Hemp seeds all the way!

If you're a real sucker for protein, go on ahead and mix up all the aforementioned ingredients and make a record!



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