Start your day off right with a nutritious meal full of vitamins and minerals, protein, carbs, and healthy fats. There are so many options to choose from. Here are 7 of our favorite Plant Based Breakfast Recipes.
They say breakfast is the most important meal of the day, so fuel up to keep you energized through your morning. From sweet to savory, there is something for everyone.
What do you eat for breakfast on a vegan diet?
Vegans don’t eat any animal products, so traditional American breakfast fare, like bacon, sausage, and eggs, are out! BUT, there are so many yummy options to choose from!
From sweet options like pancakes and donuts, smoothies and smoothie bowls, muffins and quick breads, granola and granola bars, to savory options like breakfast nachos, breakfast casserole, and tofu scramble, it’s easy to find a recipe to start your day!
The following plant based breakfast recipes will help get you started and power you through your day.
Plant-based breakfast foods to stock up on
Rolled oats – Great for oatmeal, obviously, but also can be added to granola, muffins, pancakes, smoothies, and even breakfast cookies!
Nut or seed butters – Healthy fats are found here! Spread on toast, stir into oatmeal, use as a dip for apples, etc. We love almond butter and peanut butter, but use your favorite.
You only need a tablespoon or two per serving, so one jar should last you a long time. I recommend buying organic, natural varieties, if possible, and storing them in the fridge.
Fruit – Bananas are great for sweetening smoothies, oatmeal or muffins without the need for added sugar. Apples and oranges are inexpensive and can easily be eaten on-the-go. Fresh or frozen berries are delicious in parfaits, chia pudding, added to a bowl cereal or oatmeal, or eaten on their own.
Tofu – Tofu is high in protein and inexpensive. It can be scrambled to resemble eggs, fried in slices and added to breakfast sandwiches, baked and added to tacos, or blended into a base for a vegan breakfast casserole.
Beans or lentils – Beans and lentils might not seem like breakfast fare, but they’re high in protein and healthy carbs which is a great way to start your day. Add them to scrambles, tacos, skillets, or savory breakfast bowls.
Potatoes ~ Who doesn’t love breakfast potatoes? You can get a big bag fairly cheap and make hash browns, hash with onions and bell peppers, oven-roasted potatoes, or baked potatoes. YUM!
Money savings tips
Make a grocery list and stick to it. Meal plan for breakfast, too, not just dinner. Then make a list of the ingredients you need and stick to the list. Grab my FREE Printable Plant-Based Diet Grocery List to help you stay on track!
Meal plan around the weekly sales. Check the store sales pages before you make your menu, then plan your meals around the sale items.
Shop seasonal. Fresh berries are expensive in the winter, but cheap in the summer. When they’re more expensive, buy frozen fruit instead. My kids love eating blueberries straight from the freezer, but all frozen fruit is great in smoothies, oatmeal, muffins, etc.
Cook in bulk and freeze. Save time and money by making big batches of muffins, pancakes, waffles, breakfast burritos, etc. and freeze leftovers in individual portions.
Honestly, the jury is still out on this one. Is breakfast the most important meal of the day? Maybe, maybe not. You can find numerous research articles online to support both views. Here are the reasons that I find eating shortly after waking to be important:
*Nourishing your body will help you stay energized and focused – especially important if you’re heading off to work or school.
*Eating a healthy breakfast may set you up for a healthier day overall. This is definitely true for me.
*Fueling my body with nutritious food helps me drink less coffee. I love coffee but we all know that a lot of caffeine isn’t great for us, and if I don’t eat breakfast, I will drink coffee all morning long until lunchtime instead of enjoying just 1-2 cups.
Find out why a plant based diet is a healthy choice!
I find on the days that I skip breakfast, I’m very hungry by the time lunch rolls around and I’m more apt to grab whatever is easiest, like a store-bought granola bar, cereal, or even chips. Not the best choices, obviously.
Skipping the morning meal also means less food throughout the day overall and less of a chance to get all the nutrients needed for optimal health.
The best time to eat is within 2 hours of waking up. According to registered dietician, Theresa Shank, “Eating within this window sets the pace for a healthy appetite and stabilized blood sugars throughout the day,”
No, a plant based breakfast would not contain eggs. However, there are many egg alternatives that are easy and delicious! Try tofu or chickpea scrambles, fried tofu, or Just Egg products to satisfy those traditional breakfast cravings.
Want more? Browse through all of my vegan breakfast recipes!
I hope you love these recipes as much as we do! If you try any of them, please leave a comment below with your feedback.
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For even more easy family recipes, be sure to check out my cookbook, The Meatless Monday Family Cookbook!