Eating plant-based doesn’t mean you have to identify as a vegan or vegetarian. Anyone can incorporate a plant-based meal to the start of their day and it can be quite beneficial (and delicious) for your overall health and well-being. There is this misconception that eating plant-based takes a lot of time and preparation, which many people can’t justify doing within their busy schedules. However, there are a variety of vegan breakfast that you can choose from, if you are in a hurry.
We may ask ourselves, who can freely dedicate 25 to 30 minutes to their breakfast when they have deadlines for work, family obligations, or other pressing matters? Some people may agree with this statement wholeheartedly, while others may disagree with it. But, what we should all agree upon is that breakfast is one of the most important meals of the day. When you really dissect the word breakfast, it means to break your fast which is what your body is doing overnight when you’re asleep. Breakfast replenishes your body’s supply of glucose to boost your energy levels and alertness, while also providing other essential nutrients required for good health.
So, why do we keep skipping one of the most important meals of the day? This brings us back to lack of time management. We fail to dedicate a few precious minutes of our day into something crucially important as breakfast because we prioritize other tasks over this. Therefore, we have outlined 7 amazing vegan breakfast ideas that are quick and will leave you feeling happy, satisfied.
Peanut Butter Coconut ToastVegan Overnight OatsVegan OatmealAvocado ToastBanana, Matcha, Green Tea SmoothieEasy Chia Seed PuddingChickpea Flour Pancake
Vegan Breakfast Recipes
1. Peanut Butter Coconut Toast
Serving Size: One Piece of toast
Calories: 222 kcal Total Fat: 9.7g Saturated Fat: 2.5gSodium: 207mgCarbohydrates: 28.4g Fiber: 4.5gSugar: 10.4gProtein: 8.3g
1 tsp Coconut flakesWhole Wheat Bread slices1 Tbsp Peanut or almond butter½ Banana (sliced)
Bananas are a staple for vegan breakfast,rich in vitamins and minerals (Potassium, Vitamin B6, Vitamin C). It helps the body to produce red blood cells, metabolize carbohydrates and fats, metabolize amino acids, remove unwanted chemicals from your liver and kidneys, and maintain a healthy nervous system.
Nut butters contain a mix of nutrients including fiber, protein, B vitamins, phosphorous, zinc, and vitamin E. They are good for your heart health and good sources of healthy fats, which can keep you feeling full for longer.
Add the coconut flakes to a skillet and cook over medium-high heat until golden brown, stirring frequently (optional). At the same time, toast the bread slices in a skillet, toaster or oven (optional). When the bread is toasted to your preference, spread the peanut or almond butter onto the bread slices while they’re still hot (this way it will be easier and they will taste better). Add the banana slices and top with some toasted coconut flakes. Best when fresh, but you can also eat them on the go.
2. Vegan Oatmeal
Serving Size: 1 bowl
Calories: 453 kcalTotal Fat: 24gSaturated Fat 5gSodium: 333mgCarbohydrates: 51g Fiber: 11gSugar: 14gProtein: 14gVitamin A: 533IUPotassium: 524mgCalcium: 387mgIron: 3mg
Rolled oats: 1/2 cupDried apricots: 1 tbspCoconut flakes: 1 tbspSunflower seeds: 1 tbspAlmonds: 2 tbspCinnamon: 1/2 tbspAlmond milk: 1 cupOptional: 1 tsp wheatgrass powder1 tsp maple syrup
Oats are one of the most versatile foods and a vegan breakfast option. They are nutrient dense, containing carbohydrates, fiber, and provide more protein than any other grain. They are also an excellent source of vitamins and minerals like folate, phosphorus, magnesium, iron, and zinc. Oats contain a soluble fiber called beta-glucan, which forms a thick, creamy solution when mixed with water. Along with others, this creamy mixture has many beneficial properties, such as improved blood glucose levels, weight control, increased levels of good gut bacteria , and more.
Chop the almonds and slice the apricots. Add them in with all the other ingredients – the oats, coconut flakes, sunflower seeds, wheatgrass powder, cinnamon, almond milk and maple syrup. Mix everything together well, and serve. That’s it!
3. Blueberry Overnight Oats
Serving Size: 1 bowl
Calories: 377kcalTotal Fat: 17gSaturated Fat: 11gSodium: 93mgCarbohydrates: 49gFiber: 8gSugar: 14gProtein: 8gVitamin A: 40IUVitamin C: 7.8mgCalcium: 155mgIron: 4.2mg
Benefits of overnight oats:
Oats are very high in fiber, which keeps your stomach filled for a longer period of time. It is high fiber content and ability to soak up water, so it keeps one satiated and delay stomach emptying. It also helps in clearing out your digestive tract and its high resistant starch content guarantees faster fat burning and increases the body’s insulin level.
Rolled oats: 1/2 cupCoconut milk: 1/4 cup Almond milk: 1/4 cupMaple syrup: 1 1/2 tbspChia seeds: 1/2 tbspVanilla extract: 1/2 tbspPinch of saltFresh blueberries: 1/2 cup
Additional Toppings: fresh blueberries, chia seeds, shredded coconut.
Combine oats, milk, chia seeds, vanilla extract, salt and maple syrup in a large bowl. Stir together until well combined. Fold in fresh blueberries. Transfer to 8 oz mason jars, cover, and refrigerate at least 4 hours or overnight. When ready, top with desired toppings and enjoy!
4. Avocado Toast
Serving Size: 1
Calories: 293kcalTotal Fat: 17.2gSaturated Fat: 1.9gPolyunsaturated Fat: 1.7 gMonounsaturated Fat: 8.1gSodium: 386 mgCarbohydrates: 30.3gPotassium: 415 mgFiber: 6.2gSugar: 3.6gProtein: 6.2gVitamin A: 100 IUVitamin C: 8.3 mgCalcium: 30 mgIron: 1.3 mg
2 slices of bread (wheat, whole grain seeded, or Muesli) ½ – ¾ medium ripe avocado1-2 Tbsp vegan parmesan cheese1 pinch red pepper flakes (optional)Seeds (ground flax seeds, sesame seeds, hemp seeds)Sliced veggies (cucumber, tomato, bell pepper, radish)Pickled red onionSauteed mushroomsFlakey sea saltFresh herbs (coriander, parsley, dill)Fresh greens (baby spinach, baby kale, sprouts, microgreens)Nutritional YeastSpices (black pepper, turmeric, chili powder, garlic powder, smoked paprika)
Toast bread in the oven or toaster. Top with ripe avocado and use a fork to smash. Top with vegan parmesan cheese and (optional) red pepper flake. Eat, repeat, enjoy!
5. Vegan Banana Matcha Smoothie
Serving Size: 1 glass
Calories: 243kcalTotal Fat: 3.3gSaturated Fat: 0.3g Polyunsaturated Fat: 0.7gMonounsaturated Fat: 1.5gSodium: 153mgCarbohydrates: 55gFiber: 8.1gSugar: 28.9gVitamin A: 690IU Vitamin C: 29.7mgCalcium: 460mgIron: 1.6mg
What Are The Benefits Of Matcha Tea?
There are so many benefits to this vibrant green powder, but here are a few that will get you excited and ready to try this delicious vegan breakfast, matcha tea smoothie:
It is high in antioxidants! Some of these antioxidants can help prevent cancer.Increases energy, concentration and memory.Can help boost your metabolism.
2 medium bananashalved & frozen overnight1 Cup unsweetened vanilla almond milk1 tsp matcha powder.
Place all ingredients in a high powered blender and blend until smooth and creamy. Enjoy!
6. Chia Seed Pudding
Serving Size: 1
Calories: 204 kcalTotal Fat: 10g Saturated Fat: 1gMonounsaturated Fat: 0Polyunsaturated Fat: 0gSodium: 302mgCarbohydrates: 21gFiber: 11gSugar: 8gProtein: 5g
Top benefits of chia seeds:
Contain good sources of fiber, protein, omega-3 fatty acids, and various micronutrients. Loaded with antioxidants.May support weight loss.May lower your risk of heart disease.Contain many important nutrients for your bones.May reduce blood sugar levels.Easy to incorporate into your diet!
3 Tbsp Chia Seeds1 Cup unsweetened non-dairy milk1 tsp vanilla extract½ tsp cinnamon1/16 tsp salt1 tbsp maple syrup OR honey.
Stir all the ingredients together in a jar. Store in the fridge until ready to eat.
7. Chickpea Flour Pancakes
Serving Size: 4 pancakes
Calories: 253kcalFat: 10.1gSaturated Fat: 1.3gSodium: 307mgCarbohydrates: 33.8gFiber: 9.4gSugar: 6.4gProtein: 10.1gPotassium: 514mgVitamin A: 650IUVitamin C: 45.5mgCalcium: 70mgIron: 3.6mg
Top Benefits of chickpeas:
Promotes weight control.Prevents constipation.Promotes cardiovascular health.Helps control blood sugar levels.Serves as a great substitute for anyone with gluten sensitivity.
Chickpea flour: 1 cup1 cup water1 tsp turmeric½ tsp salt½ tsp pepper3 spring onions1 tbsp olive oil.Optional: ½ tsp chili flakes, 1 red bell pepper, ½ cup peas
Add the flour, water, turmeric, salt, pepper and chili flakes (if using) to a mixing bowl and give it a quick blend using a food processor or blender.Leave it to settle for a few minutes while you heat up the oil in a non-stick pan. The batter needs to look very runny! Dice the veggies finely and add them to the mixture. Use a tissue or similar to ensure the bottom of the pan is coated well in oil. Add about a ladle of the mixture and veggies when the pan is hot – a medium heat should be just right. Cook for about 3 minutes – the mixture will quickly start to firm. If you’re using two pans, you can make two pancakes at the same time. Make sure you use a large pan (or pans) here, you’re aiming for thin pancakes.Use a large spatula to help you flip the pancakes, adding more oil underneath if necessary. After another 2-3 minutes your pancake will be ready! Keep it somewhere warm while you repeat with the second pancake, adding more oil when necessary. Done! Add your desired toppings and enjoy. Remember – it’s important to eat these pancakes warm.
The Bottom Line
I understand that breakfast might be the last thing on your morning to-do list, or worse, it might not even be on your list at all! But, a healthy breakfast refuels your body, jump-starts your day and may even benefit your overall health. Make sure to incorporate something that is high in fiber, protein, healthy fats, vitamins, and minerals.
And remember that it doesn’t have to take up too much of your time. Give yourself 5, 10, and at most, 15 minutes to prepare a delicious, and nutritious meal to start your day. Keep it simple, stick to the basics, set yourself up for healthier eating all day long.
I hope you got some inspiration from these vegan breakfast ideas! Try one of them out, have a favorite not on this list, or do you have one of your own favorite easy vegan breakfasts ? Let us know in the comment below!
If you feel like you’re struggling right now and unsure of which direction to go in, that’s okay. If you feel overwhelmed by all the information being thrown your way, that’s okay. But what can hopefully alleviate some of that stress and bring you some relief is knowing that our HealthifyMe coaches would be happy and to help you get started on your weight loss journey. You don’t have to do this by yourself! Sign up today to take that first step in your own personal journey towards becoming the best version of yourself.
Frequently Asked Questions (FAQs)
Q. Can I use frozen blueberries?
Yes! If you don’t have access to fresh blueberries, frozen berries will work as well. And, if you don’t have blueberries, you can substitute with other berries, such as strawberries, blackberries, and/or raspberries.
Q. Can I use Steel Cut Oats?
Absolutely yes! You can swap in steel-cut oats for old fashioned oats. If you’re going to do this, then you’ll want to double the liquid in this recipe.
Q. Can my oats be heated?
Ummm, definitely! There is no right way to eat overnight oats. While they are usually served cold, you can eat them warmed up. To do so, heat them on low over the stop top or on a low-power microwave. You may want to add additional non-dairy milk to loosen up the oatmeal if it feels a little too thick.