October 17, 2018
What do vegans eat for breakfast? If you’re picturing a buffet of oats, bland cereal, seeds, berries, and other “rabbit foods,” you’re not alone.
Full disclaimer: after you’ve reset your taste buds with whole food plant-based food, oatmeal with berries is actually really delicious. That said, a plant-based diet has much more variety than oats. There are plenty of decadent breakfasts ideas for the plant-based eater -- like buckwheat pancakes, thick dairy-free smoothies and shakes, chia pudding, veggie sausage, breakfast tacos and potato skillets -- to name a few. But when you’re new to a whole food plant-based lifestyle, it’s easy to fall into the routine of smearing peanut butter on your toast on the way out the door every morning.
So how can you jazz up your plant based breakfast game?
I’m glad you asked. The first thing to do is zero in on what you liked before going plant-based. From there you can focus on the whole food plant based diet breakfast ideas that best fit your taste preferences.
Do you like savory? Are you a sweets in the morning person? Maybe you crave fats first thing, or perhaps something a bit lighter? Just remember, when you’re eating a whole food plant based diet it’s okay to fill the tank. Plant-based foods are often nutrient dense -- high in nutrients, relatively low in calories. And it’s best to start the day off with a satisfying, hearty meal to prevent mid-morning hunger and junk food cravings.
So...what exactly do vegans eat for breakfast? Here are 10 of our favorite plant-based breakfast ideas:
Let’s start with my personal favorite: A super simple, thick and creamy chocolate peanut butter shake. But shakes are for dessert!!! Not when you are using whole foods AKA no refined sugars. Drink this vegan shake for breakfast, lunch, dinner, dessert, or a hearty snack. WHATEVER! Who says that a plant based diet breakfast has to be boring?
Chia seeds are in and while not all superfoods are worth the hype, these little seeds are FULL of nutrients -- like fiber, protein, magnesium, and B vitamins -- which can all help you feel and look your best. But how do you use chia seeds in your breakfast recipes? My favorite way to enjoy chia is by making this decadent overnight chia pudding. Tasy down to the last spoonful. And a great recipe for those who need to eat on the go.
Next up is a classic: Oil-Free Home Fries. These aren’t your mother’s home fries; they are 100% fat and cholesterol free! So go back for seconds, thirds, even fourths. Guilt free and delicious.
This quick and easy go-to breakfast smoothie is a staple in my household. With only four ingredients, this smoothie is thick, creamy, and packed with leafy greens -- what better way to start your day?
Need a grab-and-go plant-based breakfast? It’s 6:30 am. These healthy breakfast muffins are the perfect choice for when you don’t have the time or energy to make yourself a big breakfast in the morning. Plan ahead this week and make a batch of Keep them in the refrigerator and grab-and-go all week long!
Avocado toast is so last year. BO-ring! Time to spice things up by adding toppings on toppings. The pièces de résistance? Chipotle spiced black beans, cooked down into a thick paste and topped with onion, tomato and corn. A hearty, healthy, and healing plant-based toast recipe.
Prefer a big breakfast? When a smoothie just won’t cut it it’s time to whip out whole grain bread and a jar of peanut butter. This plant-based breakfast panini is refined-sugar free (thank you sweet raisins)! Even your picky eaters will love this one
Thought you had to say goodbye to French toast didn’t you? No fear. There’s nothing that a flaxseed egg can’t fix! Grab your favorite whole grain bread and whip up this plant-based french toast this weekend.
More of a light eater in the morning? Or maybe you’re more like me and you like to wash down your hearty breakfast with a refreshing smoothie. Either way, this quick and easy blueberry smoothie is rich in antioxidants, loaded with flavor.
Last but not least, a whole food plant based breakfast recipe that’s naturally gluten free! PLUS, these tasty and easy vegan pancakes are kid-approved!
Don’t stop here! Check out more MamaSezz plant-based recipes, or brose Pinterest for “whole food plant based breakfast recipes.” Sweet tooth? Check out these 10 plant-based desserts that are refined-sugar free.
Now that you’re armed with all these recipes, you’ll breakfast ideas you’ll never !
The only question left to ask: what will your next plant based breakfast be?
Don’t feel like cooking? Try MamaSezz Veggie Sausage - delicious and made with clean, healthy ingredients. Just heat, eat and enjoy.
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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