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5 delicious high-protein breakfasts for vegetarians

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Gluten free kale omelette |
© Gaurav Masand | Dreamstime Stock Photos

Introduction

If you are a vegetarian or vegan looking for ways to get a high-protein breakfast, the key is adding lean protein – that is food that offers plenty of protein without plenty of fat.  However, this does not mean you are restricted to protein shakes and highly processed bars. There are a range of delicious breakfast recipes suitable for vegetarians that offer all the protein you could want.

Here are 5 suggestions.

1. Dutch Apple Pancakes

Preparation Time: 25 minutes

Ingredients:

  • 1 apple (e.g. Golden Delicious, Granny Smith)
  • 2 eggs
  • 2 tablespoons maple syrup
  • 1 tablespoon butter
  • ½cup milk
  • 1 teaspoon cinnamon
  • ¼teaspoon salt
  • 1 teaspoon lemon zest (1 tsp = roughly half a lemon)
  • 1 tablespoon lemon juice
  • ¾cup whole wheat flour

Directions:

  1. Preheat the oven to 170°C/340°F.
  2. Cut the apple into thin slices. It is a matter of choice if you want to take the skin off the apple.
  3. Heat up a non-stick pan to medium heat, add the butter, half of the maple syrup and place the apple slices nicely in the pan. Let it all caramelise for 5 minutes.
  4. Use the time to make the dough. Add the eggs, together with the rest of the maple syrup, milk, cinnamon, salt, lemon juice and lemon zest and stir in the flour. Make sure you do not have any lumps. It is recommended that a hand blender is used for this.
  5. Optional: add in the ginger powder.
  6. Pour the mix into the pan. Let it cook for another 2 minutes, then place the pan in the oven for 12 minutes. Make sure your pan is oven-proof!
  7. Take out this lovely Dutch Apple Pancake and enjoy! For perfect presentation, after removing from the oven, lay a large plate over the pan, turn both upside down, and let the pancake plop onto the plate.Delicate baked egg Orsini eggs in the cloud. French breakfast

2. Eggs in a cloud

Preparation time: 11 minutes

Ingredients:

  • 4 large free-range eggs
  • 2 tablespoons of chives, finely chopped
  • 3 rashers Quorn vegetarian bacon, finely chopped
  • A generous pinch of sea salt
  • Freshly cracked black pepper, to taste

Directions:

  1. Preheat the oven to 220C / 450F, and line a baking tray with parchment paper.
  2. Carefully separate the egg whites from the yolk, making sure not to break the yolks.
  3. Add the egg whites and a pinch of salt in a stand mixer with a whisk attachment, and whisk the egg whites until stiff peaks form. Gently mix in the chives and bacon bits.
  4. Spoon the egg whites mixture into even little clouds over your prepared baking tray.
  5. Arrange the baking tray in the middle rack of your oven, and bake the egg whites for 3 minutes.
  6. Gently place one egg yolk on top of each cloud, and bake for a further 3 minutes.
  7. Remove from the oven and serve immediately, with freshly cracked black pepper on top.

3. Quinoa Breakfast Muffins

 Ingredients:

  • 2 cups cooked quinoa
  • 4 eggs
  • 1 cup chopped fresh spinach leaves
  • 1 cup cherry tomatoes
  • 1 cup sliced mushrooms
  • 1 cup cubed zucchini
  • 3 tablespoon grated parmesan cheese
  • salt and pepper to taste
  • Extra virgin olive oil to brush the tins

Directions:

  1. Preheat the oven to 180°C/375F.
  2. Cut the cherry tomatoes in half, and scoop out the seeds and discard, and then finely chop the flesh.
  3. In a large bowl combine all the ingredients except for quinoa. Mix altogether with the help of a fork, and then incorporate in the quinoa.
  4. Scoop the mixture into the muffin moulds which have been previously brushed with a little olive oil.
  5. Bake in the oven for 10-12 minutes or until crispy and golden brown on top.
  6. Remove from the oven, allow to cool and serve, or store in an airtight container for up to 2 days.

white plate with pan-fried scrambled eggs on white light background with tomatoes. Omelette, top view

4. Scrambled Eggs with Cheese

Preparation Time: 5 minutes

Ingredients:

  • 2 eggs
  • ½ cup semi-hard cheese like cheddar
  • 1 tablespoon of butter or olive oil
  • Salt and pepper to taste

Directions:

  1. Put a frying pan onto a medium heat and put in the butter or oil.
  2. Break the eggs into a bowl and beat quickly with a fork.
  3. Add some saltand pepper to the egg mix.
  4. Grate the cheese and have it ready.
  5. Tip the beaten eggs into the frying pan.
  6. Layer the cheese on top.
  7. The eggs will start to solidify almost straight away – as soon as they do use a spatula and ‘pull’ the eggs in from the side to the middle.
  8. Repeat the pulling in several times.

5. Tomato Omelette

Preparation Time: 10 minutes:

Ingredients:

  • 2 eggs
  • 2 tablespoons of olive oil
  • 1 big handful of cherry tomatoes
  • ½cup basil, fresh (dried will work, if necessary)
  • ¼cup
  • salt and pepper to taste

Directions:

  1. Wash the tomatoes (and spring onions or chili if you are using them) and chop into small pieces.
  2. Heat oil in a pan and fry the tomatoes for about 2 minutes. Set aside. Clean the pan with a tissue.
  3. Crack the eggs into a bowl and beat well with a fork, adding the salt and pepper.
  4. Heat the rest of the oil in a pan (non-stick, if possible) on a low to medium heat
  5. Pour the egg mix into the pan.
  6. Using a spatula, ruffle the omelette so it does not stick. As you create gaps tilt the pan so the liquid fills the spaces.