HIGH PROTEIN VEGAN BREAKFAST IDEAS!
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29g protein / 44g carbs / 8g fat
1 English muffin
1 block super firm tofu
1 tsp kala namak (black salt) can sub nutritional yeast
1 tsp turmeric
1 tbsp soy sauce
To make the tofu egg, slice your tofu into 1/4 inch blocks and press out a circle with a cup. Mix together your salt, turmeric, soy sauce and black pepper to form a paste and brush it over the tofu.
1/2 cup TVP
1/2 cup hot water
1/2 cup chickpea flour
1/4 cup instant oats
1 tbsp ground flax seeds
1 tbsp nutritional yeast
1 tsp garlic powder
1/4 tsp fennel
1/2 tsp paprika
1/2 tsp liquid smoke
3 tbsp soy sauce
2 tbsp maple syrup (optional)
In a bowl combine your hot water and tvp. Mix in soy sauce, liquid smoke, maple syrup. Next add in your spices and mix well. Add in your oats, flax and chickpea flour.
Form into balls and press flat like a patty. Place on a pan with parchment paper and either air fry on 370 degrees for 15 minutes or cook in the oven on 400 for 15-20 minutes.
Once your sausages are done you can assemble the sandwich. Put your tofu on the bottom, the sausage and then to the top bun you can either add cheese or avocado. Place back in oven or air fryer for a few minutes until crispy.
Protein Banana Bread
1 slice = 215 calories
13g protein / 35g carbs / 4g fat
2 tbsp flax seed + 5 tbsp of water to make a flax egg
1/2 cup soy milk
1 cup oats
2 ounces of protein powder *
2 super ripe bananas (mashed well)
1/2 cup blueberries
1.5 tsp baking powder
1/2 tsp baking soda
1 cup chickpea flour
*If your protein powder is not sweetened you will want to add in 1/4 cup of sweetener.
In a bowl combine your chickpea flour, oats, protein powder, baking soda and powder and mix well. Next add in your flax egg, mashed banana, and soy milk. This mixture will be pretty thick but this bread is very dense so thats how we want it. Slowly mix in your blueberries and pour into a nonstick bread pan. Place a few extra blueberries on top with any other toppings you choose (i.e., almonds, coconut flakes, hemp seeds) Bake on 400 degrees for 30 minutes. Check with a toothpick and if it does not come out dry. Place it in another 5-10 minutes.
You can also cook this in an air fryer for 30 minutes on 370 degrees again checking with a toothpick until it comes out clear. This recipe can be made into muffins or pancakes as well!
Tempeh Bacon Wraps
20g protein / 44g carbs /16g fat
1 tortilla (I use Ezekiel brand)
1 ounce of vegan feta (can sub hummus/avocado)
1 package of light life tempeh
2 tbsp soy sauce
1 tsp liquid smoke
2 tbsp maple syrup
1 tsp garlic powder
+ any veggies you like (I used broccoli, mushrooms, bell peppers and onions)
Mix together your soy sauce, garlic powder, maple syrup and liquid smoke. Slice your tempeh very thin and place in mixture. Let marinate at least 30 minutes (overnight is best)
Place your tempeh on a nonstick pan lined with parchment paper and bake at 400 degrees for 15 minutes until crispy. In a sauce pan add a little bit of water or soy sauce over medium heat and add in your vegetables. Cover and let cook until soft (about 8 minutes)
Place your feta, veggies and tempeh in your tortilla and wrap up like a burrito.
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