ARE YOU LOOKING FOR HIGH-PROTEIN VEGAN BREAKFAST IDEAS? THEN, YOU ARE IN THE RIGHT PLACE.
My quick high protein vegan overnight oats are filled with creamy peanut butter, nutritious flaxseed and chia seed, and topped with sweet ripe bananas and tangy refreshing passion fruit.
They can stay in the fridge for up to three days and contain nearly 20 grams of protein per serving!
I am constantly looking for ways to pack more plant protein and flavour into my high protein vegan breakfast. Why? Because it keeps me full until lunch and eliminates any need for snacking.
If you ask yourself how to eat a lot of protein as a vegan and wonder how vegans get 80 grams of protein per day, then you will enjoy this recipe.
WHAT ARE HIGH PROTEIN VEGAN FOODS IN THIS DISH
First of all, oats are a great way to get your daily serving of whole grains. There is a reason why whole grains are a very staple of every civilization. Thus, no matter how much or how little vegan protein they contain, they are simply good for you. Full stop.
Lucky for you, 100 grams of oats contain nearly 17 grams of vegan protein. Some other great sources of vegan protein in this recipe are soy milk (2.5 grams/100 grams), flaxseed (18 grams/100 grams), chia seeds (21 grams/100 grams) and peanut butter (23 grams/ 100 grams).
HOW TO COOK THESE HIGH PROTEIN VEGAN OVERNIGHT OATS
- Prep fruits: First, slice banana thinly and scoop the flesh out of passion fruits.
- Grind your seeds: Secondly, grind chia and flaxseed before adding to the mixture.
- Combine ingredients: Then, combine oats, fruits, soy milk, cinnamon, chia seeds, flaxseeds, and peanut butter.
- Refrigerate: Lastly, store your oats in a Tupperware container and refrigerate for up to three days.
PRO CHEF TIPS
- Choose ripen bananas as they will add natural sweetness to your oatmeal.
- You can swap passion fruit for other seasonal fruits. Go local! Strawberries, blueberries, raspberries will do.
- Add more spices if you like because they are great for digestion: ginger, cloves, cardamon will work great in this recipe.
WHAT I DO NOT SUGGEST YOU REPLACE
- Do not add more peanut butter or any type of oil to your dish. These ingredients are going to drive the energetic value of this high-protein vegan breakfast way up. It may get out of control.
- Do not add chia seed and flaxseed without grinding them because your body will not be able to absorb all nutrients from these amazing seeds. Watch this video if you want to learn more about why this is the case.
- Do not skip chia and flaxseed as they are key in boosting the protein content in this recipe.
HOW TO MEAL PREP
- I usually make anywhere from four to six servings of these overnight oats ahead of the week. This keeps myself and my partner going for three days.
- For your high-protein vegan meal prep, just follow the recipe. Store the oatmeal in airtight containers and refrigerate for up to three days.
- The next day your oats will be ready to eat!
High Protein Vegan Overnight Oats
- Tupperware container for storing oats in the fridge
- 1 cup Soy Milk Unsweetened
- 40 grams Oats whole-wheat if possible
- 1 Banana approximately 120 grams
- 1 tbsp Peanut Butter
- 1 tsp Chia Seeds Ground!
- 1 tsp Flaxseed Ground!
- 100 grams Passion Fruit scoop the flesh out
- 1 tsp Cinnamon Ground!
- Slice bananas and scoop passion fruit flesh out.
- Grind your chia and flaxseed to powder. (Only in a powder form, they release all the nutrients).
- Mix oats, soy milk, chia seeds, sliced banana, passion fruit, cinnamon and peanut butter in a Tupperware container.
- Store in the fridge for up to three days.
WHO IS THIS RECIPE FOR
My recipes are designed to feed into my high-protein vegan meal plans that offer anywhere from 60 to 100 grams of plant-based protein and 1,600 kcal a day, and include recipes for breakfast, lunch, smoothie/snack, and dinner.
This way, I can still have some calories left for a glass of wine or a sneaky snack if I wish to.
If you are trying to lose weight on high protein diet, you may want to stick to 1,600 kcal meal plan as it is. Yes, it is more than your usual 1,500 kcal diet plan but dieting is not a competition.
The slower you go, the more sustainable the results will be. Sorry folks – there is no magic diet plan that will allow you to effectively shed 5 kg in a week and not regain it in the following month.
If you are building muscles on plant-based diet, you can use my recipes as your base and double the quantity or add more protein-rich ingredients that I describe in WHAT ARE HIGH PROTEIN VEGAN FOODS IN THIS DISH section.
No more scrolling through multiple websites, wasting precious time on meal planning and writing shopping lists.
WHY SHOULD EVERYONE MEAL PLAN
Well-planned meals mean less waste, less hassle, and more time to spend with the ones you care about throughout the week. You also save money and make sure to stick to your goals!
Plus, in the long-term, I hope that my meal plans will help you transition to mindful and intuitive eating.
ABOUT THE PROTEIN IN YOUR DIET
If you are vegan or vegetarian do not fear of getting too little protein in your diet. You are most likely getting enough of it.
If you have any doubts, listen to this episode of a video series produced by Michael Greger, M.D. FACLM, founder of NutritionFacts.org, an evidence-based nutrition portal.
However, plant-protein-rich food will keep you full for longer in comparison to a bowl of plain carbs and will make appetite control easier.