Breakfast Lentils Vegan Porridge (High-Protein)

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If you’ve never added lentils to your breakfast, this cozy bowl might change your mind. Created by a Registered Dietitian, my Breakfast Lentils Vegan Porridge combines red lentils and oats for a creamy, protein-rich base that’s naturally low in phytates when soaked and cooked.

Breakfast Lentils Vegan Porridge in a meal prep container with a spoon.

Made with all healthful and flavorful ingredients, this Breakfast Lentils Vegan Porridge is one of the most nourishing, satisfying ways to start the day, especially when topped with Greek-style yogurt for even more calcium and protein.

This recipe was inspired by my anti-inflammatory High-Protein Savory Oatmeal and Miso Vegetable Oats on my site.

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🌱 Why Red Lentils?
💧 Why Soak? The Science-Backed Benefits of Soaking Lentils, Grains, and Seeds
👩🏼‍🌾 Ingredients & Health Benefits
🍎 Substitutions
📖 How to Make Breakfast Lentils Vegan Porridge
✔️ Expert Tips
🛒 Shop Recipe Cookware and Ingredients
🍽️ Related Recipes
🙋🏽‍♀️ Recipe FAQs
👩🏽‍🍳 Made this recipe?
📖 Recipe
💬 Comments

🌱 Why Red Lentils?

Red lentils cook quickly and break down into a smooth, porridge-like texture. They're also higher in protein than oats and add iron and folate. Soaking them beforehand reduces phytates, making their minerals easier to absorb. Bonus: they’re budget-friendly and perfect for batch cooking.

💧 Why Soak? The Science-Backed Benefits of Soaking Lentils, Grains, and Seeds

Soaking nuts, seeds, beans, and grains is a traditional practice that enhances their nutritional value and digestibility. According to Pick Up Limes, soaking offers several key benefits:

Reduces Phytic Acid: Phytic acid, found in many plant foods, can bind to minerals like iron, zinc, and calcium, hindering their absorption. Soaking activates enzymes called phytases, which break down phytic acid, thereby improving mineral bioavailability.
Decreases Tannins and Polyphenols: While these compounds have antioxidant properties, they can also interfere with nutrient absorption. Soaking reduces their levels, enhancing the body's ability to absorb essential minerals and proteins.
Eliminates Enzyme Inhibitors: Certain compounds in legumes and grains can inhibit digestive enzymes. Soaking helps remove these inhibitors, facilitating better digestion.
Reduces Gas-Causing Compounds: Oligosaccharides in beans and lentils can cause bloating and gas. Soaking helps leach these compounds into the water, which is then discarded.
Improves Texture and Decreases Cooking Time: Soaking softens the texture of these foods, leading to shorter cooking times and more palatable dishes.

Incorporating soaking into your preparation of plant-based foods can enhance nutrient absorption and improve digestive comfort.

👩🏼‍🌾 Ingredients & Health Benefits

Below are some notes about the ingredients from me, as an expert in nutrition.

Apple, oats, cocoa powder, nut butter, red lentils, cinnamon, and vanilla.

Red Lentils – Plant-based protein, iron, and fiber with lower phytates when soaked and cooked.
Old-fashioned Rolled Oats – Steady energy, beta-glucan for heart health, and gut-loving fiber.
Cocoa Powder – Packed with flavanols that support blood flow and brain health.
Grated Apple – Adds natural sweetness and pectin, a prebiotic fiber that nourishes gut bacteria.
Cinnamon & Vanilla – Antioxidants and warm flavor without any added sugar.
Nut or Seed Butter – A source of healthy fat and additional protein.
Non-dairy Milk or Water – Use milk for creaminess and calcium; water for a lighter bowl.
Date Syrup (Optional) – A whole-food sweetener rich in polyphenols and potassium, with a lower glycemic impact than refined sugars.
Optional: Greek-Style Vegan Yogurt – Adds tang and boosts protein even more.

See the printable recipe card below for quantities.

🍎 Substitutions

Red Lentils - Use yellow lentils or split mung beans for a chunkier porridge. These legumes might require a slightly longer cooking time.
Rolled Oats - Substitute with steel-cut oats or oat groats for a heartier texture. Note: these require a longer cooking time and more liquid. Quinoa flakes, amaranth, or cooked millet also work.
Grated Apple - Try mashed banana, pear, or unsweetened applesauce.
Cocoa Powder - Use carob powder or skip it for a more neutral flavor.
Date Syrup - Replace with maple syrup, mashed Medjool dates, chopped prunes for bone health, or omit for no added sweetener.
Nut/Seed Butter - Any variety works: almond, peanut, sunflower, or tahini, based on preference or allergies.
Non-Dairy Milk - Soy, pea, oat, almond, hemp, or rice milk work well; water keeps it lighter. Soy and pea milk are highest in protein.
Greek-Style Vegan Yogurt - Use regular plant-based yogurt or Greek-style for more calcium and protein.

For more healthy oat recipes, visit my Vegan Breakfast Recipes page.

📖 How to Make Breakfast Lentils Vegan Porridge

This is an overview. The full instructions are in the recipe card below.

Red lentils and rolled oats soaking in water in a jar.

Place lentils and oats in a container with a tight-fitting lid. Cover with water and close the lid. Soak in the fridge overnight or for at least 4 hours.

Soaked lentils and oats in a fine mesh sieve.

Drain and rinse well using a fine mesh strainer.

Apple, oats, red lentils, cinnamon, and vanilla in a white saucepan.

Add soaked lentils, oats, grated apple, cinnamon, date syrup, and vanilla to a saucepan with just enough water or non-dairy milk to cover. Simmer over medium-low heat for about 5 minutes, or until the lentils and oats are cooked, stirring occasionally. Add more milk or water as needed for your preferred consistency.

Lentil porridge with apple, oats, cocoa powder, nut butter, red lentils, cinnamon, and vanilla.

Remove from heat. Let the porridge cool slightly before stirring in cocoa powder (to help preserve heat-sensitive flavanols) and nut or seed butter (to preserve healthy fats).

Breakfast Lentils Vegan Porridge in a meal prep container topped with yogurt and with a spoon.

Spoon into a container for meal prep, topped with Greek-style yogurt if desired.

Lentil oatmeal in a bowl with cocoa powder and nut butter.

Or serve immediately, adding more fruit for sweetness as desired.

✔️ Expert Tips

Soak Smart: Soaking lentils and oats reduces phytates, enhances mineral absorption, and cuts cook time.
Cool Before Cocoa: Let porridge cool slightly before adding cocoa to protect heart-healthy flavanols.
Stir in Last: Add nut or seed butter after cooking to preserve healthy fats and prevent separation.
Boost Iron Absorption: Pair with vitamin C-rich fruit like an apple to help absorb the iron from lentils.
Make it Your Own: Adjust consistency with more milk and switch up spices or toppings to match your mood.
Storage: Refrigerate in an airtight container for up to 4 days.

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🙋🏽‍♀️ Recipe FAQs

Can I eat lentils for breakfast?

Absolutely! Lentils are a great source of plant-based protein and fiber. When cooked into a warm porridge with spices, fruit, and healthy fats, they make a filling, blood sugar-friendly breakfast.

Why do you soak lentils before cooking?

It is not necessary to soak lentils before cooking them. However, soaking helps reduce antinutrients like phytates and oligosaccharides, improving digestion, enhancing mineral absorption, and cutting down cooking time.

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