Looking For A High Protein Vegan Breakfast?

We have all heard that myth that vegans don’t get enough protein.  And today we bust that myth right open on #LunchBreakLIVE with CBS 4 Morning News Anchor Derick Garcia, making a kale, tofu, mushroom, and pepper dish which is part of his 18-week shredding program.  This is a super high protein vegan breakfast that can also be eaten for lunch or dinner!  Let’s check out how he made this easy vegan recipe…


Super-Savory, Protein-Packed Vegan Meal

Super-Savory, Protein-Packed Vegan Meal with CBS 4 Morning News Anchor Derick Garcia, making this kale, tofu, mushrooms and peppers dish-part of his 18-week shredding program with trainer Korin Sutton-on #LunchBreakLIVE. #LIVE from Harlingen, South Texas, on the border of Mexico and the Gulf of Mexico, Derick brings breaking news daily! A military veteran and straightedge vegan, he’s ditched alcohol and dropped animals off his plate and now advocates for animal liberation. Join us with #today’s host award-winning journalist Jane Velez-Mitchell. Join #JaneUnchained News daily for our cooking shows, and more!

Posted by Jane Unchained News on Saturday, January 23, 2021


He Knows His Vegan Protein…and More!

Derick Garcia has come a long way in the past 10 years. Specifically in his health journey, when Derick was preparing for life out of the military, he thought he was in great health but his doctors said otherwise.

While he was looking slim and trim in his uniform underneath doctors said he was developing fat on his organs and was heading down a bad road of bad health and irreversible conditions. After tests and blood work was done his doctor said “you got to cut out the meat.” That was back in 2009. Since then  Derick has transitioned to becoming full vegan and straightedge, meaning no alcohol no tobacco. Derick attributes his lifestyle changes to his success professionally and privately. He’s married to Brianna, the love of his life he met at work. Their home is full of love with two cats and a dog. Derick has dedicated his profession to speaking the truth. He has become a seasoned journalist and a voice for the animals in his community which has some of the highest kill rates in animal shelters in the country.

Being on TV lends a platform to inspire and educate. Derick has helped others become more charitable and kind to animals through donations to shelters and keeping meat off the table. His journey is far from over, stay tuned.


Derick Garcia

Derick Garcia


Jane and Derick

Jane and Derick on #LunchBreakLIVE.


Now, Let’s Dive Into This High Protein Vegan Breakfast…

Who says you can’t have kale for breakfast?  Derick has shown us how to make this incredible meal that has 40 grams of protein, making it a super high protein vegan breakfast.  It is so easy to get PLENTY of protein on a vegan diet, through meat alternatives, grains and legumes, tofu, and even vegetables.  People don’t realize how much protein is actually in nuts, seeds, vegetables, grains, etc.  Even kale has protein!

This recipe is so incredibly easy to make, so I hope you give it a shot at home.  Feel free to add whatever veggies you prefer, the options are endless.  The recipe is posted below for you!


high protein vegan breakfast ingredients

The ingredients for Dericks High protein vegan breakfast.


plated high protein vegan breakfast

The plated and ready to eat high protein vegan breakfast with tofu, kale, and veggies.


plated high protein vegan breakfast

High Protein Tofu, Kale, and Veggie Breakfast

Course Breakfast, Dinner, Lunch


  • Two handfuls of kale.
  • Full container of Nasoya Organic Firm Tofu. Or whatever brand you prefer
  • 1 tsp Braggs Liquid aminos.
  • 1 cup of white mushrooms.
  • 3 baby peppers.


  • Step 1. Drain, cut tofu (chunky) save water.
  • Step 2. Wash and dice, peppers, and mushrooms.
  • Step 3. Put mushrooms and baby peppers in a sealed container and shake it up with 1tsp of Braggs liquid aminos.
  • Step 4. In a medium pan, put the leftover tofu water at medium-high heat.
  • When it starts to warm throw it all in veggies mix.
  • Step 5 when cooked down add tofu and kale. Let the kale shrink down to desired softness.
  • Step 6: Enjoy.


This recipe is designed for a high protein, high volume meal. I'm on a strict caloric deficit. This meal has 40g protein, 35carbs, 22g of fat at 513 calories. 
Keyword vegan, high protein
Tried this recipe?Let us know how it was!


Thanks For Joining Us!

This was such a fun episode with Derick and the high protein vegan breakfast meal he shared with us.  I hope you enjoyed it as much as I did.  If you are looking for other easy vegan recipes for your plant-based diet journey, be sure to stop by our #LunchBreakLIVE page for a ton to choose from.  We have recipes from all over the world made by many different vegan chefs.  Until next time…keep cookin’!