Learn how to make four different low glycemic and high-protein vegan breakfast recipes that are also suitable on vegan Candida diet. We’ll make delicious avocado-tofu sandwiches, a filling tofu scramble plate, high-protein blueberry bowl, and a perfectly balanced breakfast Buddha bowl.
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The Keys to Blood Sugar Balancing Breakfast
Are you hungry or rather hAngry just 2 hours after youโve had your sweet smoothie or oatmeal with dried fruits, bananas and peanut butter? Most probably youโll grab something sweet or a coffee to get rid of the shakiness and the cycle continues. Is that right?
When it comes to having balanced blood sugar levels throughout the day, breakfast becomes crucial. Once you choose a meal that triggers a blood sugar roller coaster, you wonโt be able to get off board for the rest of the day. Believe me โ Iโve been there many times!
Whatโs more is that people also tend to eat more of a sweet breakfast as opposed to savoury one. It’s because it takes longer to feel satiated. Furthermore, itโs likely youโre addicted to sweet taste if you need to start off your day having something sweet in your mouth.
High-carb sweet breakfast can also influence how well you sleep at night. Fascinating, isnโt it?
A healthy blood sugar balancing breakfast is mainly made of fibre, fat and protein. And it is savoury or only subtly sweet โ think of the sweetness of wild blueberries. Theyโre almost sour, right?
So let’s make four different low glycemic and high-protein vegan breakfast recipes! Watch the below video for all 4 recipes!
4 High-Protein Vegan Breakfast Recipes
1. Avocado-Tofu Sandwiches
Starting with these delicious high-protein vegan breakfast sandwiches with avocado mash, fermented tofu, kimchi, and micro greens.
First, mash half an avocado with fork. This is the healthy fat part of this meal. Drizzle on some lemon juice, about a teaspoon. Then garlic powder and turmeric. I also added some horseradish powder. Next, black or regular salt. Then mix it all up.
Spread the avocado mash on 2 slices of whole grain sourdough bread (either store-bought or homemade). Iโm using my buckwheat-quinoa bread โ it counts as both fibre and protein.
Iโm in love with fermented tofu for its texture and flavour! And we have both fat and protein. By all means, add as much as you can fit. You might use any tofu, tempeh, edamame mash or even seitan instead.
And finally the extras โ kimchi for tanginess and micro greens for further nutritional boost. Itโs ready for savouring!
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Avocado-Tofu Breakfast Sandwiches
- Total Time: 5 minutes
- Yield: 1 serving 1x
- Diet: Vegan
Description
Learn how to make those filling low glycemic high-protein vegan breakfast sandwiches with avocado and fermented tofu.
Ingredients
2 slices of whole grain sourdough bread (I used my buckwheat-quinoa bread)
Avocado mash:
- Half an avocado
- 1–2 tsps. lemon juice
- 1/4 tsp. turmeric
- 1/4 tsp. garlic powder
- 1/8 tsp. horseradish powder (optional)
- Black salt or Himalayan salt to taste
Toppings:
- Fermented tofu (about 100g, 3.5oz) or tempeh slices or edamame mash or seitan
- Kimchi or sauerkraut
- Sprouts or micro greens
Instructions
- First, mash half an avocado with fork. Drizzle on some lemon juice. Then garlic powder and turmeric. I also added some horseradish powder. Black or regular salt. And then mix it all up.
- Spread the avocado mash on 2 slices of whole grain sourdough bread.ย
- Now layer on some fermented tofu. By all means, add as much as you can fit. You might use any tofu, tempeh, edamame mash or even seitan instead.
- Finally, let’s top them off with kimchi for tanginess and micro greens for further nutritional boost. And itโs ready for savouring!
Notes
Use any preferred whole grain sourdough bread. For example, fermented buckwheat bread or whole grain spelt sourdough.
- Prep Time: 5 minutes
- Category: Breakfast
Nutrition
- Serving Size: 2 sandwiches
- Calories: 458 kcal
- Fat: 21.2g
- Carbohydrates: 35.5g
- Fiber: 11g
- Protein: 25g
2. Scrambled Tofu Plate
Our second low glycemic and high-protein vegan breakfast is a super filling scrambled tofu plate with avocado toast.
Letโs start by preparing the scrambled tofu. Take an extra firm tofu bar and scramble it with your hands. Itโll take some time, but youโll get there! You might also use a food processor if this is what you prefer.
Now, letโs add the spices โ turmeric, smoked paprika, black salt and garlic powder. Incorporate everything well!
And then throw in sun dried tomatoes. I used the dry ones that I soaked in water beforehand. However, should yours be preserved in oil, rinse them thoroughly under hot water.
Next, sauteรฉ chopped onion with 2 tablespoons of water for a few minutes, until the onion becomes translucent.
Then, pour the tofu mix into the pot and add some more water. Stir and simmer covered until everything is heated through.
Finally, add some chopped greens like wild garlic, parsley, green onions, or coriander. If youโd like to go for kale or baby spinach, add it together with the tofu mix and heat for a few minutes.
Now it’s down to assembling our breakfast plate! Adding the scrambled tofu and some shredded red cabbage for extra nutritional boost and antioxidants. Then, a slice of whole grain sourdough bread with avocado spread.
Weโve got tofu for fat and protein, bread for fibre as well as protein, and avocado for healthy fats. It wouldnโt hurt to add some sprouts or micro greens as well.
Download my Guide to Low Glycemic Plant-Based Diet!
What are glycemic index and glycemic load and why those matter.
The list of low, medium and high glycemic foods.
Easy tips on staying on a low glycemic diet.
Learn the secrets of stable blood sugar, weight loss, more energy, and better health
Scrambled Tofu Plate
- Total Time: 15 minutes
- Yield: 1–2 servings 1x
- Diet: Vegan
Description
Learn how to make a super filling scrambled tofu plate with avocado toast. It will leave your tummy happy full!
Ingredients
- 250g (8.8oz) hard tofu
- 6 tbsps. (90g, 3.2oz) water
- Half of a small onion, chop
- ยฝ tsp. garlic powder
- ยผ tsp. kala namak salt
- 1 tsp. turmeric
- ยผ tsp. smoked paprikaย
- 5 sun-dried tomato halves
- Black pepper to taste
- Fresh parsley or cilantro (optional)
Instructions
- Letโs start with preparing the scrambled tofu.ย Take an extra firm tofu bar and scramble it with your hands. Itโll take some time, but youโll get there! You might also use a food processor if this is what you prefer. Here we go!
- Now, letโs add the spices โ turmeric, smoked paprika, black salt and garlic powder. Incorporate everything well!
- Then, throw in sun dried tomatoes. I used the dry ones that I soaked in water beforehand. If yours are preserved in oil, rinse them thoroughly under hot water.ย
- Next, sautรฉ chopped onion with 2 tablespoons of water for a few minutes, until the onion becomes translucent.ย
- Then, transfer the tofu mix into the pot and add some more water. Stir and simmer covered until everything is heated through.
- Finally, add some chopped greens like wild garlic, parsley, green onions, or coriander. If youโd like to go for kale or baby spinach, add it together with the tofu mix and heat for a few minutes.
- Assemble the plate! Add the scrambled tofu and some shredded red cabbage for extra nutritional boost and antioxidants. Then, a slice of whole grain sourdough bread with avocado spread. It wouldnโt hurt to add some sprouts or micro greens as well.
Notes
Use any preferred whole grain sourdough bread. For example, fermented buckwheat bread, buckwheat-quinoa bread, or whole grain spelt sourdough.
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Category: Breakfast
- Method: Stovetop
Nutrition
- Serving Size: The whole recipe
- Calories: 486 kcal
- Fat: 24.6g
- Carbohydrates: 28.5g
- Fiber: 9.2g
- Protein: 40.1g
3. Blueberry Protein Bowl
The third high-protein vegan breakfast is my absolute favourite at the moment i.e., low glycemic plant-based protein bowl with wild blueberries.
What’s noteworthy is that you don’t need to cook anything, not even ahead. Don’t need any special equipment, just a bowl and a spoon suffice. It’s really a mix and go! Also, it’s grain-free and seems to keep me satiated the longest.
The Process
I start with thawing a cup of wild blueberries. I must admit I use microwave oven, but you can also put them in the fridge the night before. Also, I prefer to mash them up a little to get puree like consistency.
While the berries are thawing, in a bowl, I mix together the rest of the ingredients:
- Ground flaxseeds and chia seeds for fat and fibre.
- Mesquite or Peruvian carb powder for subtle sweetness (it’s quite fibrous as well).
- Pumpkin seed protein powder for wellโฆ protein. Use any preferred defatted nut or seed powder/flour.
- I add a bit of cardamom too, because together with blueberries they significantly increase natural killer cell activity.
- Now, adding any plant milk of preference. I vary between oat and soy milk. Pour in enough for desired consistency and add it gradually to be able to adjust.
- Soy yogurt will make it creamier and will add extra protein as well. Use any unsweetened plant yogurt you like. However, remember that soy and nut-based ones have more fat and protein whereas grain based contain more sugars.
Then mix it all up. Add more milk if necessary, in other words, adjust to your liking.
And now the magic happens by mixing in the blueberry puree. You’ll get the most gorgeous colour imaginable! You may disagree, of course, but that’s me.
The Toppings
Finally, topping it off with some more healthy fats. I’m alternating between pumpkin, sunflower, and hemp seeds. By the way, I soak and dehydrate pumpkin and sunflower seeds before consuming to make them easier to digest and the micronutrients more absorbable.
On another note, you could also use an immersion blender or a regular one to process everything at once. Lately, I’ve been also adding baby spinach, parsley and micro greens. Blend them with thawed blueberries and plant milk first and then add the dry ingredients along with yogurt. It’s a true bliss every morning after my walk.
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Blueberry Protein Bowl
- Total Time: 5 minutes
- Yield: 1 serving 1x
- Diet: Vegan
Description
Learn how to make a low glycemic plant-based protein bowl with wild blueberries that will keep you satiated until lunchtime. You’ll only need a bowl and a spoon!
Ingredients
- 2 heaping tbsps. ground flaxseeds
- 1 heaping tbsp. ground chia seeds
- 1 heaping tbsp. mesquite or Peruvian carob
- 1 heaping tbsp. pumpkin protein powder
- ยผ tsp. cardamom (or more)
- 150g (5.3oz) oat milk
- 140g (5oz) soy yogurt
- 100g (3.5oz) blueberries
Instructions
- Start by thawing a cup of wild blueberries. I prefer to mash them up a little to get puree like consistency.
- While the berries are thawing, in a bowl, I mix together the rest of the ingredients i.e., ground flaxseeds and chia seeds, mesquite or Peruvian carob powder, pumpkin seed protein powder, and cardamom.
- Next, add any plant milk of preference. I vary between oat and soy milk. Pour in enough for desired consistency. Also, add it gradually to be able to adjust.
- Soy yogurt will make it creamier and will add extra protein as well. Mix it all up. Add more milk if necessary.
- Finally, mix in the blueberry puree. You’ll get the most gorgeous colour imaginable!
- Topping it off with some more healthy fats. Alternating between pumpkin, sunflower, and hemp seeds.ย
Notes
Use any preferred defatted nut or seed powder/flour.
Use any unsweetened plant yogurt you like, but remember that soy and nut-based ones have more fat and protein whereas grain based contain more sugars.
By the way, soak and dehydrate pumpkin and sunflower seeds before consuming to make them easier to digest and the micronutrients more absorbable.
On another note, you could also use an immersion blender or a regular one to process all the ingredients at once.
You may also add baby spinach, parsley and micro greens to your protein bowl. Blend them with thawed blueberries and plant milk first and then add the dry ingredients along with yogurt.
- Prep Time: 5 minutes
- Category: Breakfast
- Method: Raw
Nutrition
- Serving Size: Whole recipe
- Calories: 530 kcal
- Fat: 25.5g
- Carbohydrates: 29g
- Fiber: 20.9g
- Protein: 29.5g
4. Well-Balanced Breakfast Buddha Bowl
And last but not least let’s compile a truly wholesome high-protein vegan breakfast Buddha bowl.
Start by cooking the buckwheat and edamame beans ahead. I suggest you make a bigger batch to last for at least for a few days. This way you can save time in the morning.
I like to prepare my buckwheat, or any other grains really, with a bay leaf and some kombu seaweed. The former makes grains and legumes easier to digest and the latter adds an extra nutritional boost in the form of iodine.
When the grains and legumes are ready, it simply comes down to assembling the bowl.
Star with cooked buckwheat for fibre and protein. Next, edamame beans for fat, fibre and protein. By the way, edamame beans have a glycemic load so low that you wouldn’t be able to eat enough to mess with your blood sugar.
Let’s dress the bowl up with miso-tahini dressing. Next, add shredded red cabbage and arugula for extra micronutrients.
Mix it up or don’t, it’s up to you. I prefer it well combined. Of course, you’re free to substitute buckwheat with any other grains like quinoa, sorghum, teff, brown rice, millet, barley, or even spelt berries.
As it’s wild garlic season, I throw in a dollop of my wild garlic pesto as well. And finally some avocado โ the healthy fats of the meal.
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Balanced Breakfast Buddha Bowl
- Total Time: 5 minutes
- Yield: 1 serving 1x
- Diet: Vegan
Description
Learn how to make a truly wholesome high-protein vegan breakfast Buddha bowl.ย
Ingredients
- 150g (5.3oz) boiled toasted buckwheat or any other whole grains
- 150g (5.3oz) edamame beans (or more)
- 30g (1.06oz) red cabbage (or more)
- 10g (0.4oz) arugula
- ยผ avocado
Miso dressing:
- 1ยฝ tsp. miso paste
- 1 tsp. tahini
- Water for desired consistency
- ยผ tsp. garlic powder
- 2 tsps. lemon juice
- ยฝ tsp. curry powder or garam masala mix (optional)
Instructions
- Start by cooking the buckwheat and edamame beans ahead. Make a bigger batch to last for at least for a few days so that you can save time in the morning.
- Assemble the bowl. Starting with cooked buckwheat, then edamame beans and miso-tahini dressing.
- Next, add some shredded red cabbage and arugula. Mix it up or don’t, it’s up to you. Finally, throw in some avocado as well.
Notes
I like to prepare my buckwheat, or any other grains really, with a bay leaf and some kombu seaweed. The former makes grains and legumes easier to digest and the latter adds an extra nutritional boost in the form of iodine.
Feel free to substitute buckwheat with any other grains like amaranth, quinoa, sorghum, teff, brown rice, millet, barley, or even spelt berries.ย
- Prep Time: 5 minutes
- Category: Breakfast
- Method: Stovetop
Nutrition
- Serving Size: The whole recipe
- Calories: 473 kcal
- Fat: 19.1g
- Carbohydrates: 41.5g
- Fiber: 15.5g
- Protein: 27.5g
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