7 High-Protein Tofu Breakfast Recipes You Have to Try

Yogurt, eggs and sausages are a few protein-filled staples you can find in breakfast recipes all across the internet. But for those following aplant-based diet(或寻找植物性产品),你definitely don't need these ingredients for a satiating breakfast.

The next time you want a filling, meat-free breakfast, give one of these high-protein tofu breakfast recipes a try.

• Calories: 408
• Protein: 24 g

Whereas most breakfast burritos are filled with scrambled egg, this recipe substitutes tofu for a vegan-friendly meal. And although thecholesterol in eggsprobably isn't problematic for most people, eating plant-based proteins does help promote heart health by lowering harmful cholesterol levels, saysJulie Upton, RD, a registered dietitian and co-founder of Appetite for Health.

• Calories: 228
• Protein: 20 g

Not only does this dish provide plenty of nutrients, it only takes about 15 minutes to prepare.

Prioritizing protein and healthy fats at breakfast can help you stay full longer — these twomacronutrientsare the most satiating. When you eat protein and fat in the morning, you're less likely to overeat and succumb to cravings later in the day, Upton says.

• Calories: 220
• Protein: 13 g

而不是从th购买植物熏肉e store, you can make your own with just a block of tofu and handful of ingredients. Although this bacon recipe takes a little extra time (because you need to marinate it), it's a versatile ingredient you can layer on your avocado toast at breakfast or chop up for your salad at lunch.

• Calories: 625
• Protein: 37 g

Alongside protein,fiberis another nutrient you don't want to neglect in the a.m., Upton says. And this bowl provides about 26 grams of fiber.

"Fiber also helps keep you fuller longer so you can manage your total daily calorie intake," she says. "Tofu is a good source of fiber so that's another one of its benefits."

• Calorie and protein counts not available

You've heard of breakfast burritos — now, get ready to add breakfast tacos to the menu. The best part about tacos (at any time of day): You can totally customize them by adding whatever toppings you like.

Drizzling a few spoons of plant-based yogurt or several sprinkles of cheese can also increase the total protein in your breakfast, Upton says. She recommends getting anywhere between 20 and 25 grams of protein in your morning meal.

• Calories: 232
• Protein: 22 g

You don't necessarily need eggs to make an omelet. This recipe blends tofu, hummus andnutritional yeast(plus a few extra ingredients) to make a convincing plant-based alternative.

Considering the fat and fiber content of a solo omelet is on the lower side (7.8 grams and 8 grams, respectively), pair this dish with someoatmealand nut butter for a more balanced breakfast.

• Calorie and protein counts not available

If you're in a pinch but still want a gourmet breakfast, you're going to want to give this taco breakfast recipe a try.

Aside from a block of tofu, this one only requires a handful of ingredients you might already have in your pantry and fridge, like tortillas, avocado and tomatoes.