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5 Simple Plant-Based Breakfast Recipes that Pack a Huge Nutrient Punch

Written by Caroline DiNicola Fawley
5 Simple Plant-Based Breakfast Recipes that Pack a Huge Nutrient Punch

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


3 Tips for Starting Your Morning Right

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 healthy vegan breakfast recipes that are whole food plant-based, gluten-free, oil-free, sugar-free, fiber-packed and dEliCioUs! 

5 Simple (& Nutrient Dense!) Plant-Based Breakfast Ideas

1. Iron Packed Smashed Potato 

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

Time: 15 minutes

Ingredients: 

1 yellow or russet potato

Tamari

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

Instructions:

  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.

MamaSezz Pairing Suggestion

MamaSezz Breakfast Sausage 

2. Fiber-Filled Oatmeal

Oats for breakfast are a go-to for a reason: they're as versatile as they are healthy! This simple plant-based breakfast only takes a few minutes to whip up and you can jazz it up to suit your preferences.

Time: 5 minutes 

Ingredients:

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 

Cinnamon

Instructions:

  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  

MamaSezz Pairing Suggestion

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

3. Green Calcium Smoothie 

Yes, you can get plenty of calcium on a plant-based diet and this green smoothie is delicious proof! Plus, it's a great way to sneak leafy greens into your day first thing! Not to mention, it tastes more like a milkshake than a smoothie :)

Time: 5 minutes 

Ingredients:

1 1/2 frozen bananas

1 handful of spinach

1 cup of non-dairy milk

1 teaspoon of tahini 

¼ teaspoon of vanilla extract 

Instructions:

  1. Blend ingredients until extra creamy
  2. Enjoy 

MamaSezz Pairing Suggestion

MamaSezz Granola

Pssst...grab more healthy vegan breakfast smoothie recipes here!


4. Protein-Packed Pancakes

You can have your pancakes and eat them too on a plant-based diet! This healthy vegan breakfast has everything you love about the classic weekend dish, none of the BS (you know - "bad stuff!"). And this plant-based breakfast is gluten-free, to boot!

Time: 15 minutes

Ingredients:

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 

Cinnamon

Instructions:

  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. 

MamaSezz Pairing Suggestion

MamaSezz Breakfast Smoothie (use as syrup)

5. Potassium Packed Sweet Potato Toast 

It doesn't get much simpler than this plant-based breakfast: it's as easy as slice, toast, top, and enjoy.

Time: 10 minutes

Ingredients:

½ sweet potato

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

or

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


Instructions: 

  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)

MamaSezz Pairing Suggestion:

MamaSezz Breakfast Sausage - enjoy on sweet potato toast with red onion, tomato, and avocado for a breakfast sandwich

Or go PB&J–style and spread peanut butter and MamaSezz Strong Heart Beets on top.

 

Don't feel like cooking? Order ready-made healthy vegan breakfast from MamaSezz!

Some of our customer faves:

Interested in healthy weight loss?

A big breakfast is still important! Join the MamaSezz Guaranteed Weight Loss Program today to get started. 

 

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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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