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5 Nutrient Dense Vegan Breakfasts

Posted by Caroline DiNicola Fawley on
5 Nutrient Dense Vegan Breakfasts

When you wake up in the morning, Pooh," said Piglet at last, "what's the first thing you say to yourself?" "What's for breakfast?" said Pooh. "What do you say, Piglet?" "I say, I wonder what's going to happen exciting today?" said Piglet. Pooh nodded thoughtfully. "It's the same thing," he said.   - A.A. Milne

A good night's sleep allows the body to recharge, but breakfast is the perfect time to reset. Work on forming these 3 morning time habits to set the tone for a productive, and healthful day. 

1) Make your bed. Boom! It's not even 8 am and you've already done something productive. Better yet, tonight when you're ready to crash you'll have a neat cozy bed to flop into. 

2) When you brush your teeth, say out loud one thing you are grateful for. Even if it's something small, like "I'm grateful for the way my toothpaste tastes." This small act of intentional gratitude sets a sunny tone for your day to come. 

3) Eat a big breakfast. Filling up on whole, fiber-filled and nutrient-dense foods first thing in the morning helps to stabilize your blood sugar and leads to less over-consumption of calories throughout the day. Whole carbs also give you the energy you need to power through your busy life. 

Not sure how to get started? Enjoy 5 simple breakfast recipes that are whole food plant-based, gluten-free, oil-free, sugar-free, fiber-packed and dEliCioUs! 


1. Iron Packed Smashed Potato 

This classic savory breakfast is simple to make and easy to modify. 

Time: 15 minutes


1 yellow or russet potato


Garlic Powder 

¼ cup diced onion

¼ cup sliced mushroom

¼ cup chopped broccoli

¼ cup halved cherry tomatoes

A few Tablespoons of diced scallions


  1. Microwave your potato until soft. 
  2. Once cooked, split open and smash cut-side down into a non-stick pan. Cook until potato browns. 
  3. Saute veggies in a little water, 1 teaspoon of tamari and a dusting of garlic powder until soft. 
  4. Top potato with veggies and diced scallions and enjoy.

Pair with: MamaSezz Veggie Sausage 


2. Fiber Filled Oatmeal

What is simpler or healthier than oatmeal for breakfast? 

Time: 5 minutes 


1 cup of rolled oats (choose rolled over instant to stay full longer)

Unsweetened non-dairy milk 

Sea salt to taste

1 banana 

2 dates, chopped

¼ teaspoon of vanilla extract 



  1. In a microwave-safe bowl, top rolled oats, sea salt, and chopped dates with enough non-dairy milk to cover. 
  2. Heat in the microwave for 90 to 180 seconds, or until liquid is absorbed and oats are chewy. Add more non-dairy milk if desired. 
  3. Slice banana on top and enjoy  

Pair with: MamaSezz Strong Heart Beets (add a spoonful right to your oatmeal!)


3. Green Calcium Smoothie 

Get your greens first thing in the morning by sipping on this nutrient-dense milkshake-like smoothie. 

Time: 5 minutes 


1 1/2 frozen bananas

1 handful of spinach

1 cup of non-dairy milk

1 teaspoon of tahini 

¼ teaspoon of vanilla extract 


  1. Blend ingredients until extra creamy
  2. Enjoy 

Pair with: MamaSezz Granola 

More smoothie recipes here

4. Protein-Packed Pancakes

A weekend classic. 

Time: 15 minutes


3 Tablespoons of hemp seeds

¾ cups of rolled oats

½ cup of non-dairy milk

1 ½ ripe bananas 

3 dates

Sea salt to taste 



  1. Blend ingredients together.
  2. Spoon out about ¼ a cup of batter per pancake. 
  3. Cook in a nonstick pan until pancakes brown (bananas will caramelize), then flip. 

Pair with: MamaSezz Blueberry Beet Smoothie Base (use as syrup)


5. Potassium Packed Sweet Potato Toast 

As easy as slice, toast, top and enjoy.

Time: 10 minutes


½ sweet potato

Savory: ½ an avocado, chopped scallions, black pepper, garlic powder


Sweet: peanut butter, sliced banana, cinnamon, chopped dates


  1. 1 slice about ½ a sweet potato (the long way) into ¼ inch slices
  2. Pop in toaster or toaster oven and cook for about 6-8 minutes, or until slices begin to crisp up. 
  3. Top with either the savory topping combo or the sweet topping combo (or get creative)

Pair with: MamaSezz Veggie Sausage (Enjoy on sweet potato toast with red onion, tomato, and avocado for a breakfast sandwich). Or spread peanut butter and MamaSezz Strong Heart Beets on top.


Don't feel like cooking? Order some of MamaSezz's favorite breakfast foods today:

Interested in weight loss? A big breakfast is still important! Join the MamaSezz Guaranteed Weight Loss Program today to get started. 


By Caroline DiNicola Fawley

Caroline is a plant-based chef, recipe designer, and whole food plant-based nutrition educator, with a Plant-Based Nutrition Certificate from the T. Colin Campbell Center for Nutrition Studies.

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