Vegetarian-friendly, High-protein Egg-based Breakfasts

By /

Here are 10 vegetarian-friendly, high-protein egg-based breakfasts for two people. Each recipe uses simple ingredients, is easy to prepare, and provides approximate nutritional values per serving. All can be reheated unless noted otherwise.

1. Vegetarian Egg and Chickpea Breakfast Bowl

  • Protein: 22g
  • Carbohydrates: 15g
  • Calories: 280

Ingredients:

  • 4 large eggs
  • 1/2 cup canned chickpeas, rinsed
  • 1/2 cup sautéed spinach
  • 1 tsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a skillet and sauté spinach and chickpeas.
  2. Fry or scramble eggs and layer on top.
  3. Serve warm or reheat.

2. Egg and Vegetable Frittata

  • Protein: 20g
  • Carbohydrates: 8g
  • Calories: 230

Ingredients:

  • 4 large eggs
  • 1/2 cup diced bell peppers
  • 1/2 cup diced zucchini
  • 1/4 cup crumbled feta cheese
  • 1 tsp olive oil

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Sauté vegetables in an oven-safe skillet.
  3. Whisk eggs and pour over veggies. Sprinkle with feta.
  4. Bake for 12-15 minutes until set. Serve or reheat.

3. Mushroom and Egg Stir-Fry

  • Protein: 18g
  • Carbohydrates: 5g
  • Calories: 200

Ingredients:

  • 4 large eggs
  • 1 cup sliced mushrooms
  • 1/2 cup diced onion
  • 1 tsp soy sauce
  • 1 tsp olive oil

Instructions:

  1. Heat oil in a skillet and sauté mushrooms and onions.
  2. Beat eggs and pour into the pan, stirring until cooked.
  3. Add soy sauce, mix, and serve.

4. Microwaved Veggie Egg Cups

  • Protein: 20g
  • Carbohydrates: 6g
  • Calories: 220

Ingredients:

  • 4 large eggs
  • 1/4 cup diced bell peppers
  • 1/4 cup shredded cheese
  • 1/4 cup chopped spinach

Instructions:

  1. Mix eggs, veggies, and cheese in two microwave-safe ramekins.
  2. Microwave on high for 2-3 minutes until set.
  3. Serve immediately or reheat.

5. Avocado and Egg Breakfast Bowl

  • Protein: 18g
  • Carbohydrates: 12g
  • Calories: 280

Ingredients:

  • 4 large eggs
  • 1 medium avocado
  • 1/4 cup cherry tomatoes, halved
  • 1 tsp olive oil

Instructions:

  1. Fry or poach eggs.
  2. Slice avocado and arrange with tomatoes in a bowl.
  3. Add eggs on top, drizzle with olive oil, and serve.

6. Spinach and Egg Breakfast Quesadilla

  • Protein: 22g
  • Carbohydrates: 18g
  • Calories: 300

Ingredients:

  • 4 large eggs
  • 2 whole-grain tortillas
  • 1/2 cup sautéed spinach
  • 1/4 cup shredded cheese

Instructions:

  1. Scramble eggs and sauté spinach.
  2. Spread eggs and spinach on one tortilla, sprinkle with cheese, and top with the second tortilla.
  3. Toast in a skillet until crispy, then cut into wedges. Serve or reheat.

7. Sweet Potato and Egg Breakfast Bowl

  • Protein: 20g
  • Carbohydrates: 16g
  • Calories: 260

Ingredients:

  • 4 large eggs
  • 1 medium sweet potato, diced
  • 1/2 cup diced onion
  • 1 tsp olive oil

Instructions:

  1. Roast sweet potato and onion in a skillet until tender.
  2. Fry or poach eggs and place on top of the sweet potato mixture.
  3. Serve warm or reheat.

8. Cheesy Scrambled Eggs with Broccoli

  • Protein: 25g
  • Carbohydrates: 6g
  • Calories: 240

Ingredients:

  • 4 large eggs
  • 1 cup steamed broccoli, chopped
  • 1/4 cup shredded cheese
  • Salt and pepper to taste

Instructions:

  1. Steam broccoli until tender.
  2. Scramble eggs in a skillet, then add broccoli and cheese.
  3. Mix well until cheese melts. Serve or reheat.

9. Greek-Inspired Egg Pita Pocket

  • Protein: 20g
  • Carbohydrates: 22g
  • Calories: 290

Ingredients:

  • 4 large eggs
  • 2 whole-grain pita pockets
  • 1/4 cup diced cucumbers
  • 1/4 cup crumbled feta cheese

Instructions:

  1. Scramble eggs and mix with cucumbers and feta.
  2. Stuff the mixture into pita pockets and serve.
  3. Reheat if needed.

10. Zucchini and Egg Pancakes

  • Protein: 18g
  • Carbohydrates: 10g
  • Calories: 220

Ingredients:

  • 4 large eggs
  • 1 cup grated zucchini
  • 2 tbsp whole-wheat flour
  • Salt and pepper to taste

Instructions:

  1. Squeeze excess moisture from grated zucchini.
  2. Mix eggs, zucchini, flour, salt, and pepper.
  3. Cook spoonfuls of the mixture in a skillet until golden on both sides.
  4. Serve hot or reheat.

These vegetarian recipes are high in protein, easy to make, and provide variety for breakfast while keeping things delicious and nutritious!

Here are 10 high-protein egg-based vegetarian breakfast recipes for two people, each with 25g or more protein per serving. These recipes include protein-boosting ingredients like Greek yogurt, cheese, legumes, tofu, and seeds.

1. Egg and Lentil Breakfast Bowl

  • Protein: 28g
  • Carbohydrates: 18g
  • Calories: 320

Ingredients:

  • 4 large eggs
  • 1/2 cup cooked lentils
  • 1/2 cup sautéed spinach
  • 1 tbsp olive oil

Instructions:

  1. Heat olive oil in a skillet and sauté spinach.
  2. Add cooked lentils and stir until warm.
  3. Fry or poach eggs and serve on top.
  4. Reheat as needed.

2. Egg and Cottage Cheese Scramble

  • Protein: 30g
  • Carbohydrates: 6g
  • Calories: 270

Ingredients:

  • 4 large eggs
  • 1/2 cup low-fat cottage cheese
  • 1/4 cup diced bell peppers
  • 1 tsp olive oil

Instructions:

  1. Heat oil in a skillet and sauté bell peppers.
  2. Beat eggs and mix in cottage cheese.
  3. Pour the mixture into the skillet and scramble until cooked.
  4. Serve immediately or reheat.

3. Tofu and Egg Stir-Fry

  • Protein: 28g
  • Carbohydrates: 8g
  • Calories: 260

Ingredients:

  • 4 large eggs
  • 1/2 cup firm tofu, crumbled
  • 1 cup diced mixed vegetables (zucchini, peppers, onions)
  • 1 tsp soy sauce

Instructions:

  1. Heat a skillet, sauté tofu and vegetables until lightly browned.
  2. Beat eggs and pour into the pan, stirring until cooked.
  3. Add soy sauce, mix, and serve warm.

4. Egg and Edamame Bowl

  • Protein: 30g
  • Carbohydrates: 10g
  • Calories: 280

Ingredients:

  • 4 large eggs
  • 1/2 cup shelled edamame (cooked)
  • 1/4 cup diced cherry tomatoes
  • 1 tsp olive oil

Instructions:

  1. Heat olive oil in a skillet, add edamame and tomatoes.
  2. Fry or poach eggs and place them on top of the edamame mixture.
  3. Serve warm or reheat.

5. Quinoa, Egg, and Cheese Bake

  • Protein: 27g
  • Carbohydrates: 15g
  • Calories: 320

Ingredients:

  • 4 large eggs
  • 1/2 cup cooked quinoa
  • 1/4 cup shredded mozzarella cheese
  • 1/2 cup steamed broccoli

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Mix eggs, quinoa, cheese, and broccoli in a bowl.
  3. Pour the mixture into a greased baking dish and bake for 20 minutes.
  4. Slice and serve. Reheat as needed.

6. Chickpea Flour Pancakes with Eggs

  • Protein: 26g
  • Carbohydrates: 15g
  • Calories: 310

Ingredients:

  • 4 large eggs
  • 1/2 cup chickpea flour
  • 1/2 cup water
  • 1 tsp olive oil

Instructions:

  1. Mix chickpea flour, water, and a pinch of salt to form a batter.
  2. Heat oil in a skillet and cook pancakes, flipping when bubbles form.
  3. Fry eggs separately and place on top of pancakes.
  4. Serve immediately or reheat.

7. Egg and Greek Yogurt Bowl

  • Protein: 28g
  • Carbohydrates: 12g
  • Calories: 290

Ingredients:

  • 4 boiled eggs
  • 1/2 cup plain Greek yogurt
  • 1 tbsp pumpkin seeds
  • Salt and pepper to taste

Instructions:

  1. Slice boiled eggs and arrange on a plate.
  2. Dollop Greek yogurt on the side and sprinkle with pumpkin seeds.
  3. Serve fresh or reheat eggs before assembly.

8. Spinach and Ricotta Egg Bake

  • Protein: 27g
  • Carbohydrates: 7g
  • Calories: 280

Ingredients:

  • 4 large eggs
  • 1/2 cup ricotta cheese
  • 1 cup fresh spinach
  • 1 tsp olive oil

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Sauté spinach in olive oil.
  3. Mix eggs and ricotta cheese, then stir in spinach.
  4. Pour the mixture into a greased baking dish and bake for 20 minutes. Serve or reheat.

9. Egg and Almond Butter Wraps

  • Protein: 26g
  • Carbohydrates: 10g
  • Calories: 320

Ingredients:

  • 4 large eggs
  • 2 whole-grain tortillas
  • 2 tbsp almond butter

Instructions:

  1. Scramble eggs until cooked.
  2. Spread almond butter on tortillas.
  3. Add scrambled eggs, wrap, and serve. Reheat as needed.

10. Zucchini, Egg, and Parmesan Patties

  • Protein: 28g
  • Carbohydrates: 10g
  • Calories: 300

Ingredients:

  • 4 large eggs
  • 1 cup grated zucchini (squeezed dry)
  • 1/4 cup grated Parmesan cheese
  • 2 tbsp whole-wheat flour

Instructions:

  1. Mix eggs, zucchini, Parmesan, and flour in a bowl.
  2. Form small patties and cook in a skillet until golden brown on both sides.
  3. Serve warm or reheat.

These recipes use protein-rich ingredients to boost the nutritional content, ensuring a satisfying and nutritious start to your day!

Scroll to Top