When switching to a plant based diet, the focus tends to fall on all the breakfast foods you need to avoid, such as milk, bacon and eggs. This may leave you wondering: what can I eat for breakfast on a plant-based diet? Well, keep reading for plant-based breakfast ideas you’ll love!
The key to a satisfying, balanced breakfast is to include a source of protein, fiber, and/or fat while limiting added sugars. Try a balanced breakfast like the ones below and pay attention to how your body feels afterwards. Did you feel more satiated?
Plant-based breakfast ideas that you can make in the morning:
- Toast. Choose a high fibre bread, your nut butter of choice for protein and fat, and add sliced bananas. Sprinkle with cinnamon, crushed nuts, chia, or flax seeds if you want to get fancy. If you prefer a savory breakfast, try avocado, baked beans, or scrambled tofu on toast!
- Smoothie. Such a versatile breakfast! Include a source of protein and 1 – 1.5 cups of fruit to keep it balanced. Good sources of plant-based protein to include in a smoothie:
- soy milk
- nut butter
- silken tofu
- seeds, such as hemp, chia or flax
- plant-based protein powder
- Coconut yogurt and granola. Choose unsweetened coconut yogurt, and/or granola. Most commercial granola and yogurt have A LOT of sugar. If you’re having trouble finding unsweetened versions, try making your own with some oats, and nuts or seeds for a balance of carbs, protein and fat!
- Porridge. There are tons of options! Make the traditional oatmeal porridge, or for variety, try cooked quinoa, brown rice, Red River, polenta, other hot cereals, or overnight oats. Add some protein with soy milk or chopped nuts and sweeten with fruit.
- Cereal and plant based beverage. Choose a high fibre, low sugar cereal and include a source of protein such as nuts, seeds, or soy milk.
Plant-based breakfast ideas that you can prep ahead:
- Rice and beans. This is a traditional breakfast dish in many cultures and makes a quick and nourishing breakfast that is easy to meal prep for the week.
- Chickpea sweet potato hash. Sub any kind of legume or potato or include a combination for variety.
- Pancakes or waffles. Serve with fruit, melted nut butter, a dollop of whipped coconut cream, and sprinkled with toasted coconut. Make a big batch to freeze, then reheat in the toaster.
- Tofu scramble. Saute some chopped vegetables and crumble medium or firm tofu into the pan. Add seasonings to taste. This staple can be served with a side of potatoes, eaten on toast, or tossed in a burrito.
- Leftovers. Planned leftovers are the saviors of busy people and many cultures worldwide eat the same meal as the night before.
- Muffins, loaves & granola bars. These equally have a health halo and a bad reputation in our diet-centric culture but can certainly be a good option if you choose ones that are properly balanced. Find a recipe that is high fibre and low in sugar and make your own so you can control the ingredients. Spread some nut butter on top for a tasty way to some protein to keep you fuller longer.
- Burrito. Fill with some protein, veggies, and flavor boosters, such as hot peppers, herbs, or your favorite condiment, for a filling breakfast. Try adding scrambled tofu, veggies and salsa, or try a classic refried bean burrito.
Try to ensure your go-to breakfast keeps you feeling full for at least 3 or 4 hours and you can use some of these ideas to add some variety into your breakfast repertoire. There are so many delicious and filling plan-based options to choose from!
Do you have any other ideas for a nutritious plant-based breakfast? Let us know in the comments below!
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