How To Get Enough Protein As A Vegan

When people decide to eat vegan, they're often sold on the health benefits of weight loss and the reduced risk of heart disease, stroke, metabolic disorders, and several kinds of cancers. More likely than not, they're not lured by vegan breakfasts, which typically consist of basic fruit salads, smoothies, and oatmeal. While they're all solid choices, they're a bit on the boring side.

The other downside of traditional plant-based breakfast options is that they're often low in protein, which research has shown is key to keeping you fuller longer and even reducing evening snacking. "We use protein to build and rebuild our body tissue and keep our blood sugar levels stable," says Brenda Davis, a dietitian in southern British Columbia, Canada and coauthor ofBecoming Vegan: The Comprehensive Reference to Plant-Based Nutrition.

Women need anywhere from 45 to 60 grams of protein a day, depending on your age and body weight. (You can calculate your daily dietary requirements using this tool from the USDA.) And it's important to spread out your protein intake over many meals. "If we supply our protein throughout day, the chances are much better that we'll meet our needs more efficiently than if we have it all at one meal," says Davis, adding that we should aim to get at least 15 grams of protein in the morning.

Related: 5 Scary Things That Happen When You Eat Too Much Protein

The main sources of vegan protein are beans, lentils, nuts, seeds, and soy. But they can be mixed up in all kinds of ways that make them positively brunch-worthy. (That's in addition to the many vegan versions of breakfast sausages and bacon. But think of them as treats, since they're processed and usually loaded with sodium.)

Check out these tips for tasty vegan breakfast ideas with plenty of protein power:

Boost your fruit salad

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If you're the kind of person who likes sweet breakfasts, you'll love Davis' version of a fruit bowl. She starts with a whole-fruit base and then adds a grain like kamut berries or quinoa, which have 10 grams per serving. (Spelt berries are good for this, too.) You can also bump up your protein count by adding nuts or seeds or a serving of soy milk, which has eight grams per cup. While almonds and cashews have about six grams of protein per serving, Davis says that seeds give you more bang. "Just two tablespoons of hemp seeds is seven grams and gives you the same amount of protein as you'd get in an egg," says Davis. You can also add a half-cup of cooked lentils (eight grams) or non-dairy soy yogurt (10 grams) to mix it up.

Protein count: 10 to 20 grams

Related: 5 Foods with More Protein Than an Egg

Punch up your smoothie

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Smoothies can be nutritional powerhouses or sugar bombs, depending on how you make them. "If you make a smoothie with juice concentrate and fresh fruit, it's all carbs with little protein or healthy fat," says Davis. You can add nut and seed butters like sunflower for seven grams or protein powders made from pea or rice proteins. (Trader Joe's organic pea protein powder has 20 grams of protein per serving, or you can try this peanut butter protein powder from the Women's Health Boutique.) Sprinkle in an ounce of chia seeds for four more grams. You'll get a few more grams (and lots of antioxidants) by blending in your favorite greens.

Protein count: 7 to 24 grams

Related: 'I Tried Drinking Plant-Based Protein Shakes After Every Workout—Here's What Happened'

Learn to scramble tofu

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If you've always enjoyed a big skillet scramble, you're going to love this vegan trick: Sizzle up a satisfying dish of tofu and veggies. "This is a vegan standby for savory breakfast people," says Davis. A serving size of one-fifth of a traditional block of tofu has about 10 grams of protein, and higher-protein or baked versions have up to 15. A half-cup of tempeh, which consists of fermented soybeans shaped into a bar, has about 15 grams per serving. Davis recommends sautéing chunks of tofu or tempeh with any of your favorite veggies, such as mushrooms, greens or tomatoes and flavoring the dish with turmeric, an anti-inflammatory that gives it a beautiful egg color. Serve it with salsa, avocado, and a side of black beans for eight more grams or two slices of Ezekiel 4:9 bread that deliver a whopping 10 grams of protein.

Protein count: 20 to 25 grams

Looking for easy healthy breakfast options? Check out these 11 delicious ways to eat avocado toast:

Change your view of "breakfast food"

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We're so hung up on the idea of eating bacon and eggs and pancakes in in the morning. Broaden your horizon by discovering what many other cultures eat for breakfast—many of these items are vegan-friendly. For example, some Caribbean cultures enjoy beans and greens with coconut milk and toast. And countless cultures eat some version of beans and rice, which gives you a solid boost of energy to start your day right. A half-cup of black beans has eight grams of protein. A serving of sautéed kale has a couple grams. Sprinkle on some nutritional yeast to add a cheesy flavor and eight more grams.

Protein count: 18 grams

Related: This Is Exactly What 5 Personal Trainers Eat For Breakfast

Try a 'lox' and 'cream cheese' bagel

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It's not going to taste exactly the same, but Davis' recipe is a nice treat, if you're really missing your nova schmear. Make a bagel sandwich with cashew cheese. (You can make this recipe or buy a product like Treeline Treenut cheese to add four grams.) The secret is to add smoked tofu, which you can make or find at a natural health food store. Top it off with sprouts and a slice of tomato.

Protein count: 14 grams

Sarah Elizabeth Richards Sarah Elizabeth Richards is a San Diego-based health and science journalist who has written for The Washington Post, Smithsonian and The Atlantic

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