餐食中心

纯素早餐创意

早餐是大多数人卡住的地方，因为标准的西式早餐建立在鸡蛋、牛奶和奶酪之上。这十款食谱用大豆、燕麦、豆类和豆腐替代——每道都列出蛋白质、热量、时间和每份大致成本，让你根据今天早上实际需要来选择。

Key facts

食谱数量
10道，附完整营养估算
平均蛋白质含量
每份20克
最快食谱
3分钟
最便宜的一份
$0.50
筛选

共10道食谱，当前显示10道

Soy overnight oats with berries

Five minutes the night before, zero minutes in the morning. The soy milk is what makes the protein number work.

Protein
18 g
Kcal
430
时间
5m
成本
$0.70
食材与做法
  • 60 g rolled oats
  • 200 ml fortified soy milk
  • 1 tbsp chia seeds
  • 1 tbsp maple syrup
  • 100 g frozen berries
  • Pinch of cinnamon
  1. Stir the oats, soy milk, chia and syrup together in a jar.
  2. Top with the frozen berries — they thaw overnight and bleed colour through the oats.
  3. Refrigerate for at least 6 hours. Keeps 3 days, so make three jars at once.
20分钟内20克以上蛋白质经济实惠适合批量制作免烹饪无坚果适合儿童

Turmeric tofu scramble

Black salt gives it the sulphurous egg note. More protein than two eggs, ready in ten minutes.

Protein
24 g
Kcal
380
时间
10m
成本
$1.10
食材与做法
  • 200 g firm tofu, drained
  • 1 tsp olive oil
  • ¼ tsp turmeric
  • ½ tsp kala namak (black salt)
  • 1 tbsp nutritional yeast
  • Handful of spinach
  • Black pepper
  1. Crumble the tofu into a hot oiled pan with your fingers — uneven pieces look and eat better than neat cubes.
  2. Fry 4 minutes without stirring much so some edges brown, then add turmeric, nutritional yeast and pepper.
  3. Stir the spinach through until it wilts, and season with kala namak off the heat so the sulphur note survives.
20分钟内20克以上蛋白质经济实惠无麸质无坚果高铁

Beans on wholegrain toast

The cheapest 20 g of protein in any supermarket, and it takes four minutes.

Protein
20 g
Kcal
400
时间
5m
成本
$0.55
食材与做法
  • 1 tin (400 g) baked beans or cannellini in tomato
  • 2 slices wholegrain bread
  • 1 tsp smoked paprika
  • Black pepper
  • Optional: nutritional yeast
  1. Warm the beans with the paprika and plenty of pepper.
  2. Toast the bread hard so it holds up under the sauce.
  3. Spoon over and finish with nutritional yeast for a savoury, cheesy edge.
20分钟内20克以上蛋白质经济实惠无坚果无大豆适合儿童高铁

Peanut butter and banana toast

The unglamorous breakfast that outperforms most cereals on protein, fat and cost.

Protein
15 g
Kcal
450
时间
3m
成本
$0.50
食材与做法
  • 2 slices wholegrain bread
  • 2 tbsp peanut butter
  • 1 banana
  • 1 tsp chia or hemp seeds
  • Pinch of cinnamon
  1. Toast the bread.
  2. Spread the peanut butter while warm so it melts in.
  3. Layer banana slices, scatter the seeds and dust with cinnamon.
20分钟内经济实惠免烹饪无大豆适合儿童

Chickpea flour omelette

Besan batter sets like an omelette and takes any filling you have left over.

Protein
19 g
Kcal
390
时间
15m
成本
$0.80
食材与做法
  • 80 g chickpea (gram) flour
  • 150 ml water
  • ¼ tsp baking powder
  • ½ tsp turmeric
  • 1 tbsp nutritional yeast
  • Salt, pepper
  • Handful of mushrooms and spinach
  1. Whisk the flour, water, baking powder and spices into a smooth batter and rest it 5 minutes.
  2. Fry the mushrooms in an oiled non-stick pan, pour the batter over and cook 4–5 minutes on a medium heat.
  3. Flip once the top is dry at the edges and cook 2 minutes more.
20克以上蛋白质经济实惠无麸质无坚果无大豆高铁

Soy yoghurt protein bowl

No cooking. Soy yoghurt plus nuts and seeds lands near 25 g of protein.

Protein
25 g
Kcal
470
时间
4m
成本
$1.30
食材与做法
  • 200 g fortified soy yoghurt
  • 2 tbsp peanut butter
  • 2 tbsp hemp seeds
  • 30 g granola
  • 100 g berries
  1. Spoon the yoghurt into a bowl.
  2. Swirl the peanut butter through it.
  3. Top with hemp, granola and berries.
20分钟内20克以上蛋白质免烹饪无麸质高钙

Savoury miso porridge

Oats without the sugar: miso, sesame and greens for a breakfast that eats like lunch.

Protein
16 g
Kcal
410
时间
12m
成本
$0.85
食材与做法
  • 60 g rolled oats
  • 300 ml water
  • 1 tbsp white miso
  • 1 tsp sesame oil
  • 1 spring onion
  • Handful of frozen edamame
  • Sesame seeds
  1. Simmer the oats in water for 6–8 minutes until thick.
  2. Add the edamame for the last 3 minutes.
  3. Take off the heat, stir the miso in (boiling kills the flavour), then finish with sesame oil, spring onion and seeds.
经济实惠无坚果高铁

Freezer breakfast burritos

Batch of six, wrapped and frozen. Three minutes in the microwave on a weekday.

Protein
22 g
Kcal
520
时间
40m
成本
$1.20
食材与做法
  • 6 large tortillas
  • 400 g firm tofu
  • 1 tin black beans
  • 200 g potatoes, diced small
  • 1 onion
  • 2 tsp cumin, 1 tsp paprika, ½ tsp turmeric
  • Salsa
  1. Roast the potato dice at 200 °C for 25 minutes.
  2. Scramble the tofu with the onion and spices; warm the drained beans through.
  3. Fill, fold tightly, wrap in foil or baking paper and freeze. Reheat from frozen: 3 minutes microwave, or 20 minutes at 180 °C.
适合批量制作20克以上蛋白质适合冷冻经济实惠高铁

Green protein smoothie

For people who cannot face food before 9 a.m. Soy milk does the protein work.

Protein
21 g
Kcal
380
时间
4m
成本
$1.00
食材与做法
  • 300 ml fortified soy milk
  • 1 frozen banana
  • Large handful spinach
  • 2 tbsp peanut butter
  • 1 tbsp ground flaxseed
  • 1 tsp cocoa
  1. Blend everything for 60 seconds.
  2. Add water if it is too thick to drink from a glass.
  3. Drink within the hour — flax oxidises quickly once ground and blended.
20分钟内20克以上蛋白质免烹饪无麸质高钙

Weekend tofu shakshuka

One pan, tomato and pepper base, tofu 'eggs' nestled on top. Feeds two properly.

Protein
23 g
Kcal
480
时间
30m
成本
$1.60
食材与做法
  • 1 tin chopped tomatoes
  • 2 red peppers, sliced
  • 1 onion
  • 3 garlic cloves
  • 2 tsp cumin, 1 tsp smoked paprika, ½ tsp chilli
  • 300 g firm tofu
  • Parsley
  • Bread to serve
  1. Soften the onion and peppers for 10 minutes, add garlic and spices for 1 minute.
  2. Add the tomatoes and simmer 12 minutes until thick.
  3. Crumble large chunks of tofu on top, cover and steam 5 minutes. Finish with parsley and plenty of bread.
20克以上蛋白质无麸质无坚果高铁

需要注意什么

先吃蛋白质，再吃糕点

豆奶每100毫升约含3.3克蛋白质——与牛奶大致相同——而杏仁奶和米浆则低于1克。如果你的早餐是燕麦或麦片，你倒的牛奶是控制蛋白质摄入的最大杠杆。

铁与维生素C一起吸收效果更好

来自燕麦、豆类和强化麦片的植物性（非血红素）铁，与维生素C一起摄入时吸收效果会提高数倍。早餐时喝一杯橙汁、吃一把浆果或几颗草莓就能达到效果。

尽早摄入B12

强化植物奶、强化麦片和营养酵母都能在早餐时提供B12，这是最容易养成习惯的一餐。补充剂仍然是可靠的方式；强化食品是后备方案。

把快速版设为默认选项

人们能坚持的早餐是那些无需决策的。周日准备两罐隔夜燕麦，就完全省去了工作日的选择，而且比咖啡店的糕点还便宜。

常见问题

蛋白质含量最高的纯素早餐是什么？

用200克老豆腐制作的豆腐炒蛋可提供约22–28克蛋白质，超过两个鸡蛋。大豆酸奶搭配花生酱和火麻籽紧随其后，约25克，而全麦吐司上的豆类接近20克。

早餐不吃鸡蛋可以吃什么？

用姜黄、黑盐（kala namak）和营养酵母炒制的碎老豆腐，既能还原颜色，也能还原硫磺味的鸡蛋风味。鹰嘴豆粉可以做成不错的煎蛋饼或菜肉馅煎蛋饼，而用芥末拌碎的豆腐可以作为鸡蛋蛋黄酱三明治的馅料。

纯素早餐更便宜吗？

通常是的。燕麦、花生酱、香蕉、豆类和自有品牌豆奶是任何超市里最便宜的热量和蛋白质来源。昂贵的纯素早餐是那些品牌产品——牛角包替代品、蛋白粉奶昔和即食思慕雪。

如何制作一份能让我饱到午餐的纯素早餐？

结合蛋白质、脂肪和纤维。单吃燕麦很快会饿；燕麦搭配豆奶、花生酱和奇亚籽可以撑几个小时，因为脂肪会减缓胃排空，而燕麦中的β-葡聚糖纤维会形成凝胶，维持血糖稳定。

其他餐食中心

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Reviewed 2026-08-23 by the Veg.ac editorial team · Data: 美国农业部食品数据中心；McCance & Widdowson's《食品成分表》 · Free to reuse under CC BY 4.0 with a link back.