I Tried TikTok's Viral Vegan High-Protein Breakfasts

Head to www.squarespace.com/merleoneal to save 10% off your first purchase of a website or domain. have to say, I've been enjoying trying out these new high-protein meals more than I ever expected. I hope you all find them as helpful as I do, I don't feel at a loss for what to eat before or after a workout anymore when that was always kind of a mystery to me. Let me know if you want more high-protein vids! Feel free to tag/dm me on IG or TikTok. Protein Breakdowns below.
Avo Toast - 28g protein
1 Avocado - 3g protein
2 tbsp nutritional yeast - 5g protein per 2 tbsp
⅓ 15oz package firm tofu - 12g protein
Red pepper flakes
Salt
Pepper
2 tsp -1 tbsp Apple cider vinegar
2 slices ezekiel bread - 8g protein
Chia Pudding - 25g - 30g protein
2 tbsp peanut butter - 8g protein
1 tbsp maple syrup
3 tablespoons chia seeds -9g protein
1 cup protein milk (8g protein) or plant based milk (13g)
blueberries
High-Protein Pancakes - 36g protein
1 cup flour
½ scoop Garden Of Life chocolate protein powder - 10g protein
1 tablespoon baking powder
½ teaspoon salt
1 cup soy milk - 8g protein (or you can do ½ cup non-dairy milk - 4g protein + ½ cup protein milk - 6 g protein)
1 tablespoon apple cider vinegar
1 teaspoon vanilla
4 tbsp peanut butter - 16g protein
3 tbsp maple syrup
inspo vids:
avo toast:
www.tiktok.com/@that.veganbab...
chia pudding:
www.tiktok.com/@veganzinga/vi...
pancakes: www.tiktok.com/@veganzinga/vi...
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Timecodes:
0:00 - intro
1:03 - avo toast
4:18 - protein pancakes
9:08 - chia pudding
13:22 - squarespace
14:45 - outro

[@SauceStache]

I am super digging these high protein videos!!!

[@MerleONeal]

I'm so glad!

[@victoriapackwood5692]

Could you try making high protein vegan baklava with layers of tofu skin on your next video?​@@MerleONeal

[@thebartlettbaker]

You can also blend the chia seeds in plant milk and it will become a smoother, mousse-like texture if you don’t like the texture of chia seed pudding!

[@JA99]

Whipped cannelini bean spread on toast under the mashed avocodo topped with hemp seeds. I usually season the bean spread with the same spices you used. Sometimes ill add everything bagel seasoning as well. Top with pomegranate seeds, sprouts, cherry tomatoes, pistachios, balsamic glaze drizzle mmm heavenly

[@CheapLazyVegan]

love a high protein meal : )

[@MerleONeal]

Heck yeah!!! It's been such a good learning experience for me as well!

[@susy4511]

I LOVE how real you are, its not like with everything you try you say like "omg this is amazing! try it!" And then behind camera you hate it. I know everyone likes different stuffs and that its a huge thing but I like how you explain things about texture, flavor, why its not your fav thing and/or the things you would tried differently if its not disgusting already 😆 I want to see more of this protein recipe trying ❣

[@zachcain2639]

I’ve been putting tofu in my smoothie for years and everyone thinks I’m crazy. But it makes it so creamy, it’s my favorite way to eat tofu

[@MerleONeal]

sounds delish

[@minoua]

Do you use firm tofu or silken tofu?

[@zachcain2639]

@@minoua firm. I have a vitamix though so it still becomes super smooth

[@nikijala]

I recommend making regular avocado/guacamole toast and fry slices of tofu with black salt and pepper. They will work kinda like eggs, you can put them right on your toast or just as a side.

[@MerleONeal]

YAHHHHMM

[@sunnygirl5467]

Great tip, then you get different textures and the same effect☺️

I do this all the time. I crave this a lot so I eat it at least three times a week in toasted sourdough 😋

[@dragonpop]

I would add hot sauce to that avocado toast...because I always add hot sauce to my avocado toast. 😂

[@hastip.5852]

Same here. I add hot sauce & tajin

[@MerleONeal]

This is the move

[@ItsMePhoebe]

As someone who's also vegan and trying to increase her protein intake for the same reason as you, this video is perfect👌🤩 I'd personally love more videos like this!

[@MerleONeal]

More comin up for sure!!! Glad you like em

[@2lea0123]

Really big fan of the Rainbow Plant Life smashed edamame avocado toast too! Great high protein breakfast that can be made ahead of time

[@welldonewit5129]

Same it's so good!

[@marissam9448]

Please do more of these! I’ve seen recipes for avo toast that add edamame to make it higher in protein like you did with tofu, I haven’t tried yet

[@MerleONeal]

I got a few more planned out - they've actually been really helpful for me as well

[@a_Hooded_Figure]

Ok, hear me out: smoked tofu on avocado toast with sriracha, salt and sesame seeds. And smoked tofu has even more protein per 100g than plain or silken tofu (because less water content)

[@LK-ru5lx]

I was not prepared for how perfect your makeup looks in the next day cut, especially with such a closeup. I'm also super excited to try this peanut butter/maple syrup caramel sauce!

[@ClawZain]

I make chia pudding A LOT. And you can make so many different combinations with frozen berries and fruits. And I think it's enough protein on its own, I only use plant based milk to make it.

[@terrencemillan]

I would add Trader Joe’s protein granola on top of the chia seed pudding cuz I need some crunch with chia seed pudding. You could also add 3 tbsp of hemp seeds to the pancake batter to add an additional 10 grams of protein 👌

[@mimallonis]

I love these series and the fact that you are training and thinking about your protein intake. You could also try using oat flour instead of regular and swap the peanut butter for powdered peanut butter - this would result in even more protein without sacrificing the taste.

[@Shikari-shiro888]

I WAS WAITING FOR THIS VIDEO! IM SO EXCITED TO TRY YOUR PANCAKE RECIPE 😋

[@MerleONeal]

YOURE GONNA LOVE ITTTT

[@kelseymylinh]

This is actually so helpful especially if they’re easy because starting to do weightlifting while being vegan is no joke lol for me I have to force feed myself to be able to gain mass and having yummy simple recipes is a big help. I always fall off because of having to eat more and feeling discouraged at how much time I have to dedicate to cooking and I love cooking but it becomes a chore when I get very into working out. This is motivating. Thank you Merle!

[@matheuspiece11]

You could use black salt and turmeric to give a taste of eggs on the tofu

[@amber-esque]

I’ve never been so early. Love your vids :))

[@cruizdiaz1740]

my mom used to make avocado with hard boiled eggs for sandwiches (we're latino) so the egg replacement with tofu is a great substitute.

[@rachelchurch4523]

I’ve started mashing white beans with avacado for avocato toast. Probably not as much protein as tofu but super yummy!

[@samoi1616]

Loved this video❤ Id love a what i eat in a day from you!

[@MerleONeal]

You got it!!!

[@CorineT]

Watching this video at almost 2AM got me craving pancakessssss - I simply MUST try maple syrup + peanut butter ❤

[@MerleONeal]

YESS do it!

[@M3g840]

I, as a Canadian, have been doing the peanut butter/ maple syrup combo for the past three decades lol I’m glad it’s making it’s way world wide lol 😆

[@foodcraeft]

I saw someone do the grated and baked tofu combined with the avocado (think very very loosely inspired by egg salad) and i thought it was amazing! I seasoned the tofu and avocado

[@michante7517]

Thank you !!!!! Those Pancakes look like a staple if Ive ever seen one ❤

[@MerleONeal]

THEYRE TRIED AND TRUE

[@ValareeVinson]

I like adding smashed chickpeas to my avocado toast but I might try the tofu idea, thanks for sharing Merle!

[@MerleONeal]

I would recommend seasoning it/ marinating it first!!

[@ilovecheesecakee]

the way i laughed when you said "almond + maple = caramel" because it sounded so ridiculous but your reaction made me curious. I will try it.

[@MerleONeal]

I was truly SHOOK. I was so skeptical

[@justin_g_smith]

Loved the Titi & Lucille cameos as always 🖤

[@MerleONeal]

hehehehe they're very serious business women

[@LoveCrumb]

I'm definitely going to try the tofu avocado toast hack, with your advice of two to one- I get extra protein in my avocado toast by a generous sprinkling of hemp hearts & pepitas on top, so now I'll get a proper boost!

[@MerleONeal]

heck yeah! maybe use silken tofu and blend it as well!

[@LoveCrumb]

@@MerleONealwill do!

[@pagirl913.]

It’s my girl Merle!! ❤

[@MerleONeal]

🥹

[@Nikki-rx8ri]

Those pancakes look so good!

[@MerleONeal]

Nikki they WEREEE

[@jennietc2451]

Are they (the basic recipe) Isa Chandra's pancakes??

[@lcwaves]

I add tofu to my avocado toast all the time, but i use thinly sliced and marinated tofu layered on top of the smashed avocado and it’s delicious!

[@taniaallan5702]

I’ve made the tofu avocado mash but from Alexandra Anderson’s channel. Hers is yummy.

[@lulubeukes2296]

I`ve been doing nut butter mixed with maple syrup on my pancakes for years, definitely the best combo!

[@BKnox-iu7gv]

Smooth chia pudding hack! Grind your chia seeds in a coffee grinder ( blender doesn't work as well ) and use white chia seeds for a prettier result! Add that to your liquid base and let it sit as usual! I usually use less chia than a recipe calls for when I grind it and it's SO good and the texture is WAY better!

[@MerleONeal]

thank you so much!!! great hack

[@nsmellowyellow1]

I think that caramel sauce would be great on so many things, on top of oatmeal, or a smoothie bowl...with sliced banana of course! Or as a dip for apple slices or other fruit 😊

[@katarinakrizova2969]

Those pancakes are fire. Would definitely try😎

[@milankovitsmartina5434]

If you have time in the morning make tofu scramble for the avocado toast. Or if you don't, blend butter beans with thr avocado. Salt, pepper and lemon/lime juice for seasoning.

[@emmaamrhein9167]

girl you always make me hungry

[@MerleONeal]

😈

[@malaplava4865]

For pancakes i also add some cinnamon and we always do pb and maple syrup ❤

[@MerleONeal]

YUM

[@rrosiejc]

i make these banana pancakes and do - one banana, vanilla, salt, 1/2 cup annies (bunnies) pancake mix, and ripple pea plant milk (has lots of protein), and a scoop of naked pea protein (you can’t taste it and it doesn’t mess with the consistency) and then i add sprinkles and put coconut cream on top they are so yummy

[@a_Hooded_Figure]

Also silken tofu + frozen fruit + a little protein powder for sweetness. Blend. Perfect 'milk' shake.

[@AdaminaCarden]

I LOVE the texture of chia pudding... Like, the way that first batch was super THICK... that's it for me haha

[@nicolejeppesen1354]

I top my pancakes with yoghurt. I recently switched to Kite Hill’s Greek style plant based yoghurt, which has 15 g of protein per serving, to help up my protein.

[@natalianeresborrego2756]

I think a good exchange for the avocado toast, would be using soft tofu so the texture could resemble more an usual avocado toast :))

[@maviedecobayehumain-sk3is]

I like the chia stuff, as i always use it as vegan eggs in cake but sometimes its getting too hot or too lazy to bake

[@Hippolyta.]

I do a pretty similar avocado toast recipe except I don't mix the two together. I make my tofu mixture (basically all the same ingredients with some extra) and then I add the avocado on top. I also like adding tomato for a bright flavour.

[@MerleONeal]

Yeah I think I would def just pan fry the tofu for myself (personally) and maybe a bals glaze or something! Tomato sounds great too

[@sunny5ma]

Love our reigning vegan queen. ❤❤❤ Are you still going to make more of the fans submit cultural dishes? Because I'd love to send in a recipe or two if possible!! 🥰🥰🥰

[@katielikesbread]

I feel like the tofu avocado toast at the beginning would be good with hot sauce!!

[@RottenlyMoodyChild]

Could add some peas to the avo and tofu mix for some nice fresh sweetness and some lemon juice 🤤🥑 Lol your reaction to the pancakes is so funny! Definitely gonna try these 😊

[@bodyofhope]

Spotted the Brit! Jk 😉

[@smome7773]

I wonder if like a balsamic dressing on top of the avocado tofu toast would help the bland flavor

[@MerleONeal]

soo smart

[@MercyForTheInnocent]

Wow!!

[@hettiebrigham8413]

I always love peanut butter with my pancakes someone got me on that when I was a kid and when I go out to a restaurant I will ask if they have peanut butter lol

[@huldie4855]

Maybe the avocado tofu would work better if the tofu was marinated over night then mixed in the morning? I find avocado so annoying to buy as we get terrible ones here in the UK so I usually just get guacamole. Definitely trying those pancakes though with the protein powder that's been in my cupboard for 8 months laughing at me!

[@MerleONeal]

brilliant

[@kellyreadingbooks]

Ok the pancakes look top tier. And I definitely under utilize tofu, will have to make a rendition of that toast. Am allergic to nuts and seeds so it makes protein a little difficult for me sometimes

[@MerleONeal]

nutritional yeast is another underused protein POWERHOUSE!

[@wendywhelan7374]

Chia pudding will thicken just fine if you put the seeds and milk in the blender. It helps the texture

[@retired_man_about_town]

trying these! TY

[@MerleONeal]

You're welcome! enjoy :)

[@amac012]

Okay, if you treat the avocado/tofu toast like egg salad, it works way better. 1. Quarter block of tofu (I like it softer, but firm is fine) 2. 1 mini avocado 3. 1 tsp mustard 4. splash of pickle juice 5. Salt & pepper to taste 6. I add ajika seasoning, but any additional savory flavoring would work 7. 1-2 tbsp nutritional yeast 8. a couple shakes of turmeric Spread on toast or eat with crackers!

[@bailnye]

Lately I've been having greek yogurt with a mashed banana mixed in and some protein granola on top

[@williamgeorge-thomas4487]

I do my avo toast with chickpeas (cutting) however the tofu idea ive never tried

[@itsicandy]

I've had many people scoff at the fact I put peanut butternut and maple syrup on my pancakes and waffles. IT'S GOOD!!!! you don't even have to pre-mix them! Just TRY it!😂

[@MerleONeal]

it's so SOOO GOOD

[@MikeM-uy6qp]

Red Mill gluten flour works well in pancakes and has a lot of protein.

[@kiwikels]

Does the Ripple protein shake taste good on its own though? All the stores around me only have the 4pk and I’m afraid to buy a whole pack for it to taste bad especially cause most vegan protein shakes I’ve had were not good.

[@anwiel]

Pancakes look really good. I will definitely try, especially the peanut butter and syrup mixture. I hate the texture of chia seeds, too slimy and just bleh 😄😄 Somebody recommend to put them to blender and blend them, it helped a bit, but still not for me. Unfortunately a lot of vegan restaurants in our country have chai pudding as only desert 😅😅

[@Val.LoquetDestaillat]

I don’t like the texture of « normal » chia pudding so I blend my chia seeds in a coffee grinder (like I do for flax seeds) and it makes much smoother chia puddings (as opposed to « snotty » ones) 😊

[@charlottetooth1457]

Silken tofu might have mashed in better... the highest protein milk I have found is the Silk Almond and Cashew protein blend - that has about 10g protein per cup, which is more than most soy milk.

[@JustJoelOnYoutube]

💪

[@AndreaAvila78]

I think you're supposed to grind the chia seeds for better absorption? 🤔 Great video as usual! ❤

[@wearyberry]

I think that's flax seeds

[@AndreaAvila78]

@@wearyberry Yes! But I think the same principle applies to chia seeds. I'm not sure. I will ask my nutritionist.

[@donnadkshad6213]

Maybe add some Black Salt to the Avacado Toast? That might help the flavor of the tofu.

[@JA99]

Add some protein powder into the chia mixture for additional protein

[@kellygage9418]

can you review pots n woks in whittier california?

[@juliagroman1418]

You can also do white beans mashed into the avocado.

[@MerleONeal]

oooo very smart

[@juliagroman1418]

@@MerleONeal I can’t credit it. Got it from Abbey’s kitchen! But it is very tasty and ups the protein and fiber.

[@JordanRexroth]

If you want a good protein powder that doesn’t taste or smell gross try canteen hemp seed protein, it’s the best plant-based protein and doesn’t taste gross

[@khadeejatrenchard]

adding edame to the avo toasts would be more tasty

[@donnadkshad6213]

I would have to add Blueberries to the pancake.

[@TheresaPower]

When you mention the baking powder while putting together the ingredients, you say 1 teaspoon, but when you are tasting the pancakes, you mentioned using a whole tablespoon?

[@MerleONeal]

oh so sorry!! it should be 1 tbsp!

[@nicktheavatar_]

Bananas make everything better! haha

[@MerleONeal]

they truly do

[@M3g840]

Organic doesn’t mean they don’t use pesticides. From my understanding, it means they use different types of pesticides made from natural sources not synthetic. This doesn’t mean the natural materials are safer than the synthetic ones. Often times we see people being so worried about synthetic apposed to natural.. thinking natural is always safer. But with a lot of natural products we don’t always know the effects short or long term because there isn’t much testing done surrounding them. I’m not trying to bash organic farming, or say synthetic pesticides are good lol Im also not at all trying to bash Merle!! Hell no! She’s my girl! lol 😆 I just feel the fear mongering surrounding natural vs. Not is so prevalent I like to say a word (or a paragraph) about to when I can. Again!!! I’m not implying Merle is fear mongering or anything like that lol just in general! Anyways! Back to Merle! lol 😆 I’ve also done a bit of research surrounding whether vinegar removes pesticides or not.. and it very well may remove pesticide residues there's a small risk the chemical reaction between the pesticides and the solution could produce potentially harmful compounds. There are also lots of sources that say good old tap water will remove pesticides just as well as a salt/water or vinegar solution. So I guess all that so say… do what you want lol

[@AdaminaCarden]

IDK that first one I'd rather just have tofu scramble on avocado toast

[@simrankaur-er3kh]

use edamame instead of tofu for the avocado toast! it'll taste way better

[@MerleONeal]

o0o0o sounds awesome

[@lmpeters]

I think the avocado toast would benefit greatly from a bit of smoked paprika.

[@Ryan-wx1bi]

Its not that its hard for vegetarians/vegans to get protein... Its that its hard to get leucine, which is supposed to be the most important amino acids in building muscle. So if thats your goal, add more pumpkin seeds and all those things high in leucine

[@theartofMaggie]

You ever bake sourdough? Mmm

[@sabreslav]

I wish there were calorie counts included in these recipes

[@shefali567]

Need more ppl like and not not the ones that dont try and then be like im feeling better now cus im eating grass fed beef 💀

[@ushere5791]

wait, you DON'T put tofu in your protein shakes 'n' smoothies??? :O i use chickpea flour for my pancakes--crispier than fluffier but delicious, proteiny, and gluten-free. :)

[@beebhabie]

can you taste the tofu or does it create a different texture?

[@ushere5791]

i don't taste it in a smoothie, and it gives a nice rich, creamy texture--like a thick shake. silken is great for this, but i use whatever i gots.@@beebhabie

[@sofiamariex]

oooohhh buzzfeed. subscribed

[@jasmingovers4403]

One tablespoon 😮

[@MerleONeal]

YES!!

[@donnadkshad6213]

As a kid we would make peanut butter and syrup sandwiches. We were not any where near vegan.

[@JubeiKibagamiFez]

0:28 Torre Washington, vegan natty bodybuilder... Try and guess what age he is.

[@NoAnonima]

👀

[@lisamargaret1473]

Does anyone else see only half of Merle's beautiful face?😢 Avocado toast❤❤❤

[@MerleONeal]

only half!? the whole video?

[@nicandtris]

Have some marmite or vegemite on the toast

[@evadamole]

You seemed to really hate the protein powder you used for the pancakes, and while it was entertaining, I feel like you should use a protein powder you actually like?

[@BabySwearWords]

RedCon1 and MyProtein make vegan protein powders that don’t have THAT taste.

[@rosiebraun2747]

i smash edamame beans with my avocado for more protein!!!

[@GiGi-fd6om]

use smashed peas instead of tofu

[@ditz3nfitness]

TikTok...