It should be the simplest meal of the day but sometimes it’s hard to think of ideas for vegan breakfasts. Taking eggs, bacon, sausage, and many other traditional breakfast items off our plates can force us to think outside the box as we search for healthier, more compassionate alternatives.
Don’t let that discourage you! With a little ingenuity and very little work, we can find new ways to fuel our bodies as we begin the day. Here are some ideas to get you started and feel free to chime in with anything else you’ve discovered!
Chia Seed Pudding
One-eighth of a cup of chia seeds provides 12% of your calcium for the day, and 4564 mg of Omega-3 fatty acids! That packs a nutritious punch! Chia seed pudding can be customized with your choice of fruits, plant-based milks, and sweeteners. Give it a try!
Oatmeal made with rolled oats
Rolled oats provide more nutrition than quick oats and this is a breakfast that can be dressed up in so many ways. Add a tablespoon of flaxseed for 1597 mg of Omega-3 fatty acids, or some chopped nuts for protein! Toss in some goji berries which are full of health benefits, or choose your favorite fruit to add texture and sweetness.
The next time you roast potatoes, make some extra to be reheated for breakfast. Cooking potatoes without oil but with lots of herbs and spices is a healthy, and delicious way to get energy at the beginning of the day. Potatoes have gotten a bad rap mostly because we’re accustomed to eating them fried, but my favorite way to eat leftover roasted potatoes for breakfast is to reheat them in the waffle iron for 5-7 minutes. Hold the ketchup if you’re watching your sugar intake.
Smoothies can be made so many ways that the possibilities are practically endless. While many people are fond of juicing, using the whole fruit in a smoothie keeps the fiber intact. My favorite is this Energizing Sunflower Seed, Cinnamon & Maca smoothie from Kris Carr.
When I moved to Costa Rica I thought I’d have to give up my beloved tofu scramble. Tofu was nowhere to be found! I discovered using silken tofu actually created a better result and am now able to enjoy my favorite breakfast again.
This is such a simple breakfast that proves a delicious plant-based breakfast doesn’t have to be difficult. Find a good whole-wheat bread, toast it and spread avocado on top. You can add all sorts of toppings such as sesame seeds, poppy seeds, garlic, or sea salt to change the flavor profile.
Rice and Beans
Here in Costa Rica you can find cafes known as sodas on every corner. And, at every soda you will find gallo pinto on the breakfast menu. Gallo pinto translated means spotted rooster but you won’t find any poultry in this dish. Rice, beans, onions, garlic, and other spices make this a delicious, protein-packed breakfast. If you’re avoiding oil, consider using Jason Wyrick’s recipe here on the Forks Over Knives website.
Did you know by using chickpea flour you can replicate the flavor of eggs? These Mini Chickpea Flour Frittatas taste great warmed up if you have a busy morning, or are an impressive item to serve for overnight guests. They’re gluten-free, too! Add some kala namak (black salt) which adds an egg-y taste and smell.
Don’t be a breakfast purist! What did you have for dinner last night? Reheat and dig in! You just may discover a new breakfast favorite.
And, let’s not forget a delicious fruit salad. The best fruit salads are made from organic fruits in season – think regional and seasonal. Full of antioxidants, fiber, and deliciousness!
What are your favorite vegan breakfasts?! Tell me in the comments.