7 Vegan Breakfasts Under 300 Calories That Keep You Full
A vegan breakfast under 300 calories keeps you full when it is built on soy, beans or seeds, not just fruit and oat drink. The seven below have 260 to 292 kcal and 13 to 30 g of protein each, with every ingredient weighed and calculated from official food tables.
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In short
- All seven are 100% plant-based and 260 to 292 kcal, calculated from the grams shown.
- Soy does the heavy lifting: tofu, soy drink and soy yogurt bring far more protein than oat or almond alternatives.
- Oats, chia and linseed add the thick, gel-forming fiber that helps most with fullness.
- Take vitamin B12 if you eat vegan. These breakfasts do not cover it.
Why a vegan breakfast needs a protein base
Meals with about 25 to 30 g of protein make people feel modestly fuller than lower-protein meals (Leidy et al., 2015 (opens in a new tab)). Fruit with oat drink brings very little of it: 200 ml of oat drink have 1.5 g. So every breakfast here starts with a protein base: firm or silken tofu, soy drink, soy yogurt, white beans or pumpkin seeds.
Fiber helps too, but not all fiber is equal. Thick, gel-forming fibers like the beta-glucan in oats reduced appetite most often in a large review (Wanders et al., 2011 (opens in a new tab)). That is why oats, chia and linseed show up in four of the seven.
The 7 vegan breakfasts
Tofu scramble with spinach and mushrooms
- kcal
- 276
- Protein
- 30 g
Why it fills you up: The most protein on this list: about 30 g, mostly from firm tofu. Nutritional yeast and a pinch of turmeric give it the egg look and a savory taste.
Ingredients: Tofu scramble with spinach and mushrooms Ingredients Amount kcal Firm tofu 150 g 173 Spinach 60 g 11 Tomatoes 80 g 18 Mushrooms 50 g 14 Nutritional yeast 5 g 15 Rapeseed oil 5 g 45 Total 350 g 276 How to make it
Fry the mushrooms in the oil, crumble in the tofu with turmeric and pepper, add spinach and tomatoes, finish with nutritional yeast.
Banana peanut smoothie with silken tofu
- kcal
- 281
- Protein
- 18 g
Why it fills you up: Silken tofu makes it creamy and adds protein without a taste of its own. The oats make a drink that lasts longer than juice.
Ingredients: Banana peanut smoothie with silken tofu Ingredients Amount kcal Soy drink, unsweetened 250 g 75 Silken tofu 100 g 46 Banana 60 g 47 Rolled oats 15 g 52 Peanut butter 10 g 61 Total 435 g 281 How to make it
Blend everything until smooth. A frozen banana makes it cold and thicker.
Breakfast wrap with tofu and pepper
- kcal
- 260
- Protein
- 17 g
Why it fills you up: A warm breakfast you can take with you, with about 17 g of protein. Most wheat tortillas are vegan, but a few contain lard, so check the label.
Ingredients: Breakfast wrap with tofu and pepper Ingredients Amount kcal Wheat tortilla 40 g 118 Firm tofu 80 g 92 Red pepper 50 g 18 Spinach 30 g 5 Rapeseed oil 3 g 27 Total 203 g 260 How to make it
Fry the pepper in the oil, crumble in the tofu with paprika and cumin, add the spinach, then roll it all into the warmed tortilla.
Soy yogurt bowl with raspberries and seeds
- kcal
- 275
- Protein
- 16 g
Why it fills you up: Plain soy yogurt is the protein base: 200 g bring about 8 g, and pumpkin seeds add more. Oats and linseed add fiber.
Ingredients: Soy yogurt bowl with raspberries and seeds Ingredients Amount kcal Soy yogurt alternative, plain 200 g 88 Raspberries 80 g 34 Rolled oats 20 g 70 Pumpkin seeds 10 g 59 Linseed 5 g 24 Total 315 g 275 How to make it
Spoon the soy yogurt into a bowl, top with raspberries, oats, pumpkin seeds and ground linseed.
Overnight oats with soy drink and strawberries
- kcal
- 292
- Protein
- 15 g
Why it fills you up: Soy drink has about four times the protein of oat or almond drink. Oats and chia soak it up overnight and swell into a thick, filling bowl.
Ingredients: Overnight oats with soy drink and strawberries Ingredients Amount kcal Rolled oats 40 g 139 Soy drink, unsweetened 150 g 45 Soy yogurt alternative, plain 50 g 22 Chia seeds 10 g 48 Strawberries 100 g 38 Total 350 g 292 How to make it
Stir oats, soy drink, soy yogurt and chia in a jar, leave it in the fridge overnight, add sliced strawberries in the morning.
Chia pudding with mango
- kcal
- 262
- Protein
- 15 g
Why it fills you up: Chia seeds soak up the soy drink and set into a thick gel, so 25 g of seeds fill a whole glass.
Ingredients: Chia pudding with mango Ingredients Amount kcal Soy drink, unsweetened 200 g 60 Chia seeds 25 g 120 Soy yogurt alternative, plain 50 g 22 Mango 100 g 60 Total 375 g 262 How to make it
Stir the chia into the soy drink, stir again after 10 minutes, leave it in the fridge overnight. Top with soy yogurt and diced mango.
Wholemeal toast with smashed white beans
- kcal
- 273
- Protein
- 13 g
Why it fills you up: Beans on wholemeal bread bring protein and fiber together. Smashed with lemon and garlic, they replace butter and spread.
Ingredients: Wholemeal toast with smashed white beans Ingredients Amount kcal Wholemeal bread 60 g 126 White beans, canned, drained 80 g 104 Tomatoes 60 g 13 Rocket 15 g 3 Olive oil 3 g 27 Total 218 g 273 How to make it
Toast the bread. Mash the beans with the oil, lemon, garlic and pepper, spread them on, top with sliced tomato and rocket.
All seven side by side
| Meal | kcal | Protein | Time | Diet |
|---|---|---|---|---|
| Tofu scramble with spinach and mushrooms | 276 | 30 g | 10 min | Vegan |
| Banana peanut smoothie with silken tofu | 281 | 18 g | 3 min | Vegan |
| Breakfast wrap with tofu and pepper | 260 | 17 g | 10 min | Vegan |
| Soy yogurt bowl with raspberries and seeds | 275 | 16 g | 3 min | Vegan |
| Overnight oats with soy drink and strawberries | 292 | 15 g | 5 min | Vegan |
| Chia pudding with mango | 262 | 15 g | 5 min | Vegan |
| Wholemeal toast with smashed white beans | 273 | 13 g | 5 min | Vegan |
Not every plant drink is the same
Plant drinks and yogurts look alike on the shelf but differ a lot in protein. For the same calories, unsweetened soy drink has about four times the protein of oat drink. If you swap soy for oat or almond in these recipes, the calories barely change, but the protein drops.
| Product | Amount | Calories | Protein |
|---|---|---|---|
| Soy drink, unsweetened | 200 ml | 60 kcal | 6.4 g |
| Oat drink, unsweetened | 200 ml | 58 kcal | 1.5 g |
| Almond drink, unsweetened | 200 ml | 48 kcal | 1.7 g |
| Soy yogurt alternative, plain | 150 g | 66 kcal | 6.3 g |
Calculated from BLS 4.0. Sweetened and flavored versions have more calories; check the label.
Where the calories hide
- Nut butter and seeds. 15 g of peanut butter is about 90 kcal, 10 g of pumpkin seeds about 60 kcal. Use a spoon you measured once, not the jar.
- Sweetened plant drinks. Sweetened, flavored soy drink has 58 kcal per 100 ml, almost twice the 30 kcal of the unsweetened one.
- The oil in the pan. Tofu scramble needs only a teaspoon. Each extra tablespoon adds 90 kcal.
Not vegan? The 7 breakfasts under 300 calories use skyr, quark and eggs. For the evening, see the 10 vegan dinners under 500 calories.
Frequently asked questions
Which vegan breakfast has the most protein?
The tofu scramble, with about 30 g for 276 kcal. The banana peanut smoothie with silken tofu follows with 18 g, the tofu wrap with 17 g.
Is oat drink a good choice for a filling breakfast?
It works, but it brings little protein: about 1.5 g per 200 ml against 6.4 g for unsweetened soy drink, at almost the same calories. If you prefer oat drink, add protein elsewhere, for example tofu or soy yogurt.
Can I prepare these the night before?
Yes. Overnight oats and chia pudding are made the evening before, the bean spread keeps in the fridge for 2 to 3 days, and the tofu scramble filling can be reheated for the wrap.
Are 300 calories enough for breakfast?
For many people trying to lose weight, yes: 300 kcal is about a fifth of a 1500 kcal day. If you get hungry before lunch, add protein first, for example 100 g more tofu (115 kcal, 16 g protein).
Do I need a supplement on a vegan diet?
Vitamin B12, yes: it is found naturally almost only in animal foods. Other nutrients such as iodine, vitamin D or omega-3 depend on your diet; a doctor or dietitian can check what you need.
Sources
- Leidy et al. (2015): The role of protein in weight loss and maintenance. Am J Clin Nutr
- Wanders et al. (2011): Effects of dietary fibre on subjective appetite, energy intake and body weight. Obes Rev
- NIH Office of Dietary Supplements: Vitamin B12 fact sheet for health professionals
- Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS) 4.0
- Swiss Food Composition Database 7.1 (FSVO, 2026)
Meal calories are calculated from the grams shown and the Federal Food Code (BLS 4.0) or the Swiss Food Composition Database. Herbs, spices and water are left out.
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This article is general information, not medical advice. If you are pregnant, have a medical condition or an eating disorder, talk to a doctor before changing how you eat.
