5 High Protein Vegan Breakfast Meal Prep

Hey, Here’s Why This Works (Intro)

Mornings used to be chaos for me—grabbing whatever wasn’t nailed down. Then I went vegan, and the challenge got real: how do I hit protein goals without eggs? Turns out, plants have my back. These five high-protein vegan breakfast meal prep ideas came from trial, error, and a lot of hungry mornings. They’re not the usual suspects—think beyond smoothies or oats. They’re quirky, tasty, and keep me going. Let’s get into it.

FAQ: Quick Answers to Kick Things Off

How do I keep protein high without meat or eggs?

Pile in plants like beans, tofu, or seeds. Mix it up—variety’s your friend. I aim for 50-60 grams a day, and it’s doable with stuff like this.

Can these meals wait in the fridge all week?

Yep, every one of these holds up for 5 days, easy. I’ve tested it—still tastes great by Friday.

What else can I whip up for protein in the morning?

Nut butter on toast, chia jams with hemp, or even leftover lentils with veggies. Gets me through those rushed days.

1. Spiced Mung Bean Patties

Mung beans are my secret weapon—protein-rich and not the usual suspect. These patties get a kick from ginger and coriander, making them a savory wake-up call. I started making these after a trip to an Indian market, inspired by a street vendor’s fritters. They’re crispy, hearty, and perfect for prepping ahead.

Why I Love It: Mung beans pack over 14 grams of protein per cooked cup, and the spices keep it interesting. Pair with avocado for a creamy contrast.

How to Make It:

1. Soak 1 cup mung beans overnight, then drain.
2. Blend with 1 inch ginger, 1 tsp coriander, salt, and a splash of water—keep it thick.
3. Stir in diced onion and a handful of chopped cilantro.
4. Shape into small patties and pan-fry in a little oil, 3-4 minutes per side.
5. Cool, then stash in containers. Reheat in a pan or oven.

2. Tempeh Breakfast Pockets

Tempeh’s nutty vibe and 19 grams of protein per 100 grams make it a morning MVP. These pockets stuff it into dough with peppers and a smoky sauce. I came up with this when I was tired of plain toast—wanted something grab-and-go with a punch.

Why I Love It: It’s like a vegan calzone—portable and filling. The tempeh’s texture holds up all week.

How to Make It:

1. Crumble 8 oz tempeh and sauté with diced bell peppers and 1 tsp smoked paprika.
2. Mix 1 cup flour, 1 tsp yeast, salt, and enough water for a soft dough. Let it rise 1 hour.
3. Roll dough into circles, fill with tempeh mix, fold, and seal.
4. Bake at 375°F for 20 minutes until golden.
5. Store in the fridge, reheat in a toaster oven.

3. Buckwheat Protein Waffles

Buckwheat’s earthy taste and 6 Grams of protein per cup (cooked) shine here. These waffles mix in pea protein for an extra boost. I stumbled into this recipe after a failed pancake attempt—turns out waffles are way more forgiving.

Why I Love It: Crispy outside, soft inside, and not your typical oat waffle. Freezes like a champ.

How to Make It:

1. Mix 1 cup buckwheat flour, 1 tbsp pea protein powder, 1 tsp baking powder, and a pinch of salt.
2. Add 1 cup almond milk and 1 tbsp maple syrup—stir until smooth.
3. Pour into a preheated waffle iron, cook 5-7 minutes.
4. Cool completely, then stack in containers.
5. Pop in a toaster to reheat.

4. Red Lentil Breakfast Bites

Red lentils cook fast and deliver 18 grams of protein per cooked cup. These bites blend them with sweet potato for a sweet-savory combo. I made these once for a brunch party, and they vanished—now they’re my go-to prep.

Why I Love It: Bite-sized, poppable, and a little unexpected. Sweet potato keeps them moist.

How to Make It:

1. Cook 1 cup red lentils until soft, drain well.
2. Mash with 1 steamed sweet potato, 1 tsp cinnamon, and salt.
3. Form into small balls, flatten slightly.
4. Bake at 400°F for 25 minutes, flipping halfway.
5. Cool and store—reheat in the oven or microwave.
   

5. Hemp Seed Breakfast Bars

Hemp seeds bring 10 grams of protein per 3 tablespoons, and these bars bind them with dates and nuts. I started making these after a hiking trip—needed something dense and easy to pack.

Why I Love It: No baking, just chill and cut. They’re chewy and nutty—perfect with coffee.

How to Make It:

1. Blend 1 cup pitted dates with 1/2 cup almonds until sticky.
2. Mix in 1/2 cup hemp seeds and a pinch of salt.
3. Press into a lined pan, firm it down.
4. Chill 2 hours, then slice into bars.
5. Wrap individually or stack in a container.

Final Bite: Why You’ll Stick With These

These meals changed my mornings—no more scrambling (pun intended). They’re high-protein, vegan, and prepped ahead, so I’m not stuck eating the same sad toast. I’ve hauled these to work, eaten them cold on road trips, and they never let me down. Try one—or all five. They’re weird in the best way, and they’ll keep you full and happy. What’s your first pick?