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high protien vegan breakfast.

 


🌱 High-Protein Vegan Breakfast Bowl

This High-Protein Vegan Breakfast Bowl is a delicious, nutrient-dense way to start your day — packed with tofu scramble, creamy avocado, quinoa, and black beans. It’s fully customizable, rich in fiber and plant protein, and naturally gluten-free!

⭐ Why You’ll Love This Recipe

  • 💪 Over 25g of plant-based protein per serving
  • 🕒 Ready in 20 minutes
  • 🥑 Full of healthy fats, fiber, and complex carbs
  • 🍽️ Customizable with your favorite veggies and toppings
  • 🌎 Sustainable, dairy-free, egg-free, and meatless

📝 Ingredients (2 servings)

For the tofu scramble:

  • 1 block (200g) firm tofu, drained and crumbled
  • 1/4 tsp turmeric powder
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • Salt and black pepper to taste
  • 1 tbsp nutritional yeast (adds cheesy flavor + protein)
  • 1 tbsp olive oil or plant-based butter

For the bowl:

  • 1/2 cup cooked quinoa (or brown rice)
  • 1/2 cup canned black beans, rinsed
  • 1/2 avocado, sliced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup cucumber, diced
  • 2 tbsp hummus or tahini drizzle
  • Fresh parsley or coriander (optional)

🍽️ Instructions

1. Cook the Quinoa

  • If not already cooked, simmer 1/4 cup dry quinoa with 1/2 cup water for 12–15 minutes. Set aside.

2. Make the Tofu Scramble

  • Heat olive oil in a pan over medium heat.
  • Add crumbled tofu and season with turmeric, garlic powder, onion powder, salt, and pepper.
  • Cook for 5–7 minutes, stirring occasionally, until golden.
  • Stir in nutritional yeast, mix well, and remove from heat.

3. Assemble the Bowl

  • In a bowl, layer quinoa, tofu scramble, black beans, and veggies.
  • Add sliced avocado and a dollop of hummus or drizzle with tahini.
  • Garnish with fresh herbs, sesame seeds, or chili flakes if desired.

👩‍🍳 Tips & Variations

  • Swap quinoa for millet, oats, or cooked lentils.
  • Add vegan sausage, roasted sweet potatoes, or kale for more variety.
  • Drizzle with sriracha, lemon juice, or vegan yogurt for extra flavor.
  • Prep components in advance for grab-and-go breakfasts all week.

📦 Storage Tips

  • Store ingredients separately in airtight containers.
  • Tofu scramble keeps well in the fridge for up to 4 days.
  • Reheat quinoa and tofu in a pan or microwave before serving.

🥗 Nutrition Highlights (Per Serving)

  • Protein: ~25–30g
  • Fiber: ~10g
  • Healthy fats: From avocado, olive oil, tahini
  • Iron & calcium: From tofu and beans
  • B12 boost: From nutritional yeast (if fortified)

📌 Pin It for Later!

Fuel your day with flavor + plant power!
Save this High-Protein Vegan Breakfast Bowl for busy mornings, post-workout meals, or meal prep success.

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