Two Surprising Protein-Rich Breakfast Foods

Two Surprising Protein-Rich Breakfast Foods

Put down the Venti coffee! If you’re sleep-deprived, it can be near-impossible to roll out of bed in the morning, let alone shower, get dressed, and—gasp!—eat a healthy breakfast.

We won’t bother giving you the breakfast-is-the-most-important-meal-of-your-day spiel, since we’re pretty sure you know that already. Instead, try one of these non-traditional breakfast foods that pack a punch of protein.

It may just be the boost you need to propel you out the door, down the street, and wherever else you need to go today.


Also known as “the gold of the Incas,” quinoa contains all nine essential amino acids, which makes it a complete protein. Good morning, sunshine!

Swap out your regular oatmeal for a warm bowl of cinnamon-y cooked quinoa with milk. It’s nutty, lightly sweet, and a perfect start to the day.

To make four servings (save some for tomorrow’s  breakfast!), combine 1 cup quinoa, 1 cup water, and 1 cup milk (any type) in a saucepan. Bring to boil; simmer for 15 minutes or until most of the liquid has been absorbed. Now dress it up however you like—a drizzle of honey or agave, a sprinkling of cinnamon, a handful of fresh berries, a toss of toasted nuts.


Made from the curds of soybean milk, tofu is a great source of soy protein (18.3% of your daily value in 4 ounces). If you’re a scrambled egg kind-of breakfast eater, a vegan tofu scramble might be right up your alley (especially if you’re worried about cholesterol).

You barely need a recipe: just crumble up some firm or extra firm tofu and gently sauté it with onions, vegetables, and fresh herbs. Try red onion, peas, and basil, or red pepper, corn, tomatoes, and garlic. Serve with toast or a bagel.

If you’re a fan of colder, sweeter breakfasts, add a few spoonfuls of silken tofu to your green smoothies! It gives smoothies a creamy, silky texture—almost like a milkshake. Here’s how to do it:

Blend 1 cup kale with 1 cup nondairy milk until smooth. Add a few scoops of frozen fruit, ½ cup silken tofu, and whatever additional ingredients you want (almond butter? flax? agave? ginger?). Blend and sip like the superpower you are.

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