When you start your day with breakfast, you would want to make sure that it is colorful. In this post, we’ll share some of our favorite healthy vegetarian breakfasts.
This means your breakfast must consist of foods rich in carbohydrates, protein, fat, vitamins, and minerals.
And if you’re a vegan or have just decided to be one, the challenge here is how you will acquire all these nutrients, especially protein and specific vitamins that are commonly found in animal sources.
This post will explain the importance of breakfast and show some healthy vegetarian breakfasts that vegans/vegetarians can also enjoy.
Why is breakfast important?
Many pieces of evidence claim that breakfast is the most important meal of the day. It is true. You should make it a habit that you are not skipping this part of your day.
The first meal of the day, a.k.a., breakfast is essential because your body and brain need to refuel after a long period of fast. In other words, this is what experts refer to as “breaking the fast.”
Skipping breakfast is like skipping the gasoline station and just continue driving until you realize your fuel tank is empty in the middle of the journey.
Then, you can’t again bring your vehicle back to life if you don’t feed it with gas.
The same goes for humans, if they don’t eat, they’ll starve and cannot function productively. This is why you need to eat breakfast!
Besides having a delicious breakfast to fill your tummy, it is vital to make sure that you are also eating a healthy and nutritious meal.
Experts emphasize that you need to eat breakfast regularly so that you’ll:
- Get more nutrients your body needs
- Control your body weight
- Regulate your blood sugar level
- Concentrate and stay focus at work as it improves your productivity
What makes a healthy breakfast if you’re a vegetarian?
When you think about vegetarianism, vegetables come to our mind. In definition, a vegan diet is a plant-based diet that contains only the consumption of vegetables, grains, nuts, and fruits.
This is also known as the strict vegetarian diet that avoids food sources from any animal, including eggs and dairy products.
Following a vegan or vegetarian diet needs planning. You need to understand what makes up a healthy vegan diet that can still supply your body with all its nutrients.
An unplanned vegetarian diet might deprive you of vitamin B12, vitamin D, iron, calcium, and omega-3 fatty acids – which are usually sourced from animals.
For a healthy vegetarian meal, you need nutrient-dense whole foods to get the nutrients you need, such as:
- whole grains
- healthy fats and oils
Put this in mind if you are going to prepare breakfast. And if you’re not on a strict vegetarian diet, you can boost your protein intake with eggs, milk, and cheese.
Easy healthy breakfast for vegetarians
1. Overnight Oats and Berries
This is a breakfast that you can prepare the day before so that you don’t have to rush the next day. This can serve as one of your delicious masterpiece of a bowl of healthy breakfast.
You will only need half cup olf fashioned oats, 4 ounces of your favorite flavored nut milk, coconut shreds, and different kinds of berries – strawberries, blueberries, blackberries.
All you have to do is mix the oats and the nut milk in a bowl and store it overnight. On the next day, top it with coconut shreds and berries.
This breakfast meal will give you approximately 238 calories, 38 grams of carbohydrates, 8 grams of protein, 6 grams of fat.
2. Sweet potato breakfast bowl
You will need sweet potatoes, avocados, cooked quinoa, avocado, garlic, and spinach. In no time, breakfast will be ready.
In this dish, the roasted sweet potatoes (must be roasted ahead of time) are
tossed to softens with oil, salt, and pepper in a pan.
On a separate pan, the garlic is sauteed then followed by the rest of the ingredient, with the softened potatoes as the last in the mix. This is served with Greek yogurt on the side.
You can also top the whole dish with an egg if you want to.
This breakfast meal will give you approximately 317 calories, 35 grams of carbohydrates, 6 grams of protein, 17 grams of fat.
3. Pecan Caramel Granola Bars
This natural vegan bar is made from rolled oats, pecan nuts, dates, chia seeds, and coconut oil. This breakfast bar is nutritiously high in fiber, calcium, iron, and magnesium.
The ingredients are processed to a smooth texture in a food processor combined with maple syrup, almond butter, and coconut oil.
The smooth granola bar mixture is pressed on a square pan, then it is refrigerated until it sets. Once it’s ready, the firm dough is sliced into bars. Voila! You have a quick breakfast to munch on.
This breakfast meal will give you approximately 178 calories, 28 grams of carbohydrates, 3 grams of protein, 6 grams of fat.
4. Beet, Mushroom and Avocado Salad
This dish will be a perfect heavy heart breakfast loaded with antioxidants, fiber, and healthy fats.
Imagine a dish of seasoned baby kale and beets cooked in lemon juice, olive oil, shallots. And then a serving of baked portobello mushrooms are added to give more volume to the meal.
When all are done, this dish is topped with thinly sliced avocados and matzo.
This breakfast meal will give you approximately 390 calories, 32 grams of carbohydrates, 7 grams of protein, 26 grams of fat.
5. Baked Citrus Almond Brioche
This is not like any ordinary french toast. It’s toast with a nutty and orangey twist!
This sandwich is smothered with almond paste topped with olive oil, thyme, almonds, and salt. Then, the whole sandwich is baked until golden brown. This is served with citrus fruits and orange syrup as aside.
This breakfast meal will give you approximately 436 calories, 46 grams of carbohydrates, 9 grams of protein, 24 grams of fat.
A typical breakfast usually consists of foods sourced from animals. It’s a different story for vegans/vegetarians.
Most people who follow a vegan diet don’t eat meat, fish, or poultry. However, other vegetarians would include eggs, dairy, and other animal products in their diet.
Hence, they have the tendency to be prone to specific nutrient deficiencies such as vitamin D, vitamin B12, calcium, iron, and the essential fatty acid, omega-3 fatty acids, which are abundant in animal sources.
The lack of meat and dairy in a vegan meal does not keep them from being healthy. You just have to know you are eating the right foods.
Note that a healthy vegetarian breakfast must include the following nutrient-dense whole foods like whole grains, vegetables, fruits, nuts, legumes, healthy fats and oils, and protein.