You get up in the morning, go for a jog, and come back starving. You think about what you’ll have for breakfast this morning and realize you need some plant-based breakfast ideas!
You want a healthy dose of protein and yumminess to kickstart your day, and why not?
Shocked? Don’t be. Try these delicious plant-based options instead!
1. Tofu Scramble
Tofu scramble is a vegan version of scrambled eggs. Eggs are a breakfast many plant-based eaters miss, but with this dish, you don’t have to miss it anymore!
Just like eggs, you can have this over toast. Tofu is a great source of plant protein, with half a cup of firm tofu containing 9.9 g of protein and 2.2 g of fiber, according to the USDA.
Compared to other types of plant sources, the protein from tofu is more easily absorbed and it contains all the amino acids your body needs.
2. Oats and Overnight Oats
Oats or overnight oats are an amazing breakfast option.
You can use any kind of milk, top it with fresh or dried fruit, nuts, or nut butter, or make a savory version with mushrooms, veggies, and a fried or poached egg (optional).
Studies show that that oats are a complex carbohydrate, rich in beneficial soluble fiber and antioxidants. It keeps you full for longer, helps lower cholesterol levels, and promotes gut health.
Who doesn’t love a good stack of pancakes? Yummy!
You can make regular pancakes and substitute dairy milk with plant milk. And replace eggs with flax seeds, which are a good source of fiber and help reduce the risk of certain cancers and cardiovascular disease.
4. Bean Shakshuka
Shakshuka is a spiced tomato dish with poached eggs, but you could substitute the eggs by throwing in some beans instead.
According to Food & Nutrition Research, beans help you stay full and satisfied for longer, even compared to meals with animal protein.
It is also a dish that you can change easily by using different herbs and spices from different cuisines like Italian, Indian, Mexican that use tomato sauce. Same dish but in so many ways!
Eaten with bread, it is absolutely delicious and satisfying.
5. Chia Pudding
Chia pudding is a simple and easy breakfast made of chia seeds, any type of milk, and sweetener. The chia seeds absorb the liquid and expand, turning into a pudding.
Usually topped with fruit, you make it the night before and have it the next morning. You can even add cocoa powder for a chocolate version!
A study found that chia seeds are very nutritious. They have a good amount of fiber, protein, and healthy fats like Omega-3s.
6. Vegan Tuna Sandwich
One of the trends in the vegan community right now is the vegan tuna sandwich. A mixture of mashed chickpeas, vegan mayo, onion, celery, and seaweed for that flavor of the sea – this is a must-try!
The great thing about this is, you could make a large amount and it will taste better a day or two later.
7. Peanut Butter & Jelly (or Banana) Sandwich
Peanut butter and jelly sandwiches are plant-based comfort food and childhood favorite rolled into one, making it perfect for the whole family.
You can also use bananas instead of jelly, or use both, cause why not?
And in case anyone has peanut allergies, you can use almond or cashew butter or even sunflower seed butter.
All of these are very nutritious, with protein, healthy fat, and fiber content, according to the Journal of Food Science and Technology.
8. Avo Toast
Forget apples, it’s now “An avocado a day keeps the doctor away!” Avocados are chockfull of healthy fat and fiber.
One small avocado fruit contains 36% of the daily recommended intake for adult women and 23.7% for adult men, according to the USDA.
The healthy fat and fiber in avocados help keep you full for longer. It doesn’t hurt that avo toast is delicious.
Have it with just salt, pepper, and a squeeze of lemon or with tomatoes, hummus, and red pepper flakes, yummm! Avo toast is not a trend, it is here to stay!
9. Chila or Chickpea Flour Omelet
Chickpea flour omelet or chila, is a common breakfast item in North India. You can try it the authentic style or easily make it your own by adding your choice of herbs, spices, vegetables, and even mushrooms!
Add kala namak (black salt) for an enhanced egg flavor, while still keeping it plant-based/vegan.
Chickpea flour is made from whole ground chickpeas, and compared to other flours, is a better source of protein, fiber, vitamins, and minerals, according to Foods.
10. DIY Granola
Do you love cereal? How about making your healthy version?
You can use a mix of grains like rolled oats and quinoa, nuts, dried fruit, seeds like flax, chia, and pumpkin. You can also throw in chocolate chips if you want!
According to study, seeds, just like nuts, have fiber, protein, and healthy fats which helps regulate blood sugar, cholesterol, and blood pressure.
It’s a quick and easy breakfast every morning too. Pour some into a bowl, add your favorite kind of milk or yogurt and enjoy – that’s it!
Don’t these plant-based breakfast ideas sound awesome? Try them out and see what a difference it makes!
You might feel full for longer and have fewer cravings throughout the day. You might be more productive throughout the day as well, due to better concentration and blood sugar regulation from plant-based foods.
All in all, these plant-based breakfast ideas are worth a try!