Home Women’s Diet 14 Nutritious Plant Based Breakfast Recipes

14 Nutritious Plant Based Breakfast Recipes

06 April 2021 4 years ago121 Views

Breakfasts, Plant-Based Recipes · April 6, 2021

14 Nutritious Plant Based Breakfast Recipes 4.75 from 8 votesJump to Recipe Print Recipe

Stuck in a breakfast rut? Let me help you blast it with these 14 delicious AND nutritious plant-based breakfast ideas – you could try a new recipe each day for two weeks! As a dietitian, I’m all about easy plant-based recipes that make breakfast as delicious as it is energizing.

What do vegans eat for breakfast?

If you’re new to a plant-based diet, figuring out new recipes can feel exciting, but it can also feel overwhelming. My advice?

Start by figuring out vegan versions of the meals you already know and love. Test out 2-3 versions as there is such a wide variety of tastes and approaches out there.

Always eat scrambled eggs? Go for a tofu or chickpea scramble (both are below!). Love a smoothie?

Well, they’re the easiest thing in the world to veganize! Just make sure you’re getting a dose of plant-based protein so you feel full and satisfied with your sipper. Explore different smoothie recipes or use my DIY smoothie guide to make sure your smoothie is super balanced. If you live for your morning latte, be sure to explore a wide variety of plant-based milk alternatives until you find one with the taste and texture you love.

If you’re new to vegan or plant-based living and feel like you need some guidance, I have a simple step-by-step guide to going vegan, and our dietitians are always here if you need one-on-one advice.

My plant-based cookbook, Eat More Plants, also has great advice for staying nourished and energized on a plant-based diet along with a ton of plant-based breakfast ideas that run the gamut of busy morning ready to brunch.

What does a healthy vegan breakfast look like?

I am a BIG breakfast person…while it’s changed a bit as I get older, I used to wake up ravenous every morning and couldn’t imagine how people skipped breakfast! If you’re here, I am guessing you might be the same. When it comes to my morning meal, I need it to be filling and to stay with me for more than 30 minutes…which means ensuring that it is a well-balanced meal with all of the core plant foods:

whole grains: whole grains offer filling fibre, a small amount of protein and energizing slow-burn carbs
fruits and vegetables: I always try (operative word: try) to make half my plate fruits and vegetables for their nutrient-density. Plenty of vitamins, minerals, anti-inflammatory phytochemicals and fibre for your gut microbiome
plant-based proteins: along with fibre, protein helps to slow down the rate at which blood sugars rise, keeping your blood sugar levels – as well as your appetite and energy levels! – on a more even keel.
healthy fats: don’t fear fat!
Fat is critical for making your breakfast more flavourful, more filling and even helping you absorb fat-soluble nutrients like vitamin A as well as some phytochemicals (lycopene in tomatoes for example). Avocados are great, but don’t forget about omega 3-rich seeds to get your daily dose: hemp hearts, chia seeds and flax seeds.

And remember, not everything you eat has to be ‘optimized’ for nutrition. Sometimes, you’re gonna just want a vegan donut. Which is totally cool.

A healthy life isn’t about eating only ‘healthy’ foods. It’s about building up your body with nutrient-dense whole foods so it can thrive, leaving plenty of room for the occasional potato chip, chocolate bar or pizza.

14 Plant based Breakfast Ideas

Whether you love a sweet or a savoury breakfast, you’ve got a few minutes to spare, you want to meal prep or you need a 5 minute meal, there is something for everyone in this list of easy plant based breakfast recipes.

Healthy Vegan Black Bean Breakfast Burritos Filling, flavourful and packed with plant-based protein and fibre, these vegan black bean breakfast burritos are the perfect hearty breakfast. Just one pan, 30 minutes and you'll make enough to meal prep a week's worth of breakfast! Check out this recipe 15-Minute Vegan Apple Pie Oatmeal These might just be the most delicious oats you’ll ever make!

This vegan apple pie oatmeal is topped with cinnamon and swirled with a five-ingredient tahini caramel sauce that is so delicious your head might explode. Seriously. It’s a hot, satisfying and decadent breakfast that comes together in less than fifteen minutes Check out this recipe Homemade Sweet Potato Waffles I never met a waffle I didn't like…but these vegan, gluten free sweet potato waffles are definitely my new fave. Moist and tender inside and lightly sweet, they are delicious with any sweet or savoury topping you can add!

Be sure to make a double batch so you can freeze them for later. Check out this recipe Easy Protein-Packed Chickpea Scramble This filling, fibre and protein-packed chickpea scramble takes less than ten minutes to make and will keep you energized all morning long. Brunch it up by serving with roasted potatoes, fresh fruit and all the fixings! Check out this recipe Blushing Beet Smoothie Bowl Super refreshing and instagrammable!

Check out this recipe Tropical Treat Granola This easy to prepare granola is like a vacation at the breakfast table! Filled with nourishing rolled oats, nuts and dried fruit. Enjoy with coconut yogurt or on top of a smoothie bowl! Check out this recipe Healthy Homemade Cinnamon Sugar Nut Butter This rich and creamy cashew + pecan butter, inspired by Cinnamon Toast Crunch cereal takes just 6 ingredients and 15 minutes to make!

Low in sugar, with a satisfying crunch, this healthy homemade nut butter will make you fall in love with mornings again. Check out this recipe 11 Low FODMAP Vegan Smoothies: Chocolate Peanut Butter Smoothie Chocolate and peanut butter is a love language. This low FODMAP vegan smoothie has all of the flavours you crave plus enough protein and healthy fats to keep you feeling satisfied! Check out this recipe Simple Ginger Pear Green Smoothie (Vegan) | Walder Wellness, Dietitian This simple ginger pear green smoothie is a delicious and nutritious breakfast idea.

Recipe is vegan, gluten-free, and high in fiber! Check out this recipe Tofu “Egg” Muffin Cups – Plant Based RD Perfect for meal prep, packed with protein and veggies, these tofu “egg” muffin cups are the ideal breakfast on the go treat. Check out this recipe Tofu Scramble Recipe This Tofu Scramble Recipe is a vegan version of scrambled eggs. Loaded with flavour and is great for meal prep!

Check out this recipe Vegan Banana Oat Pancakes for Beginners (gluten free, oil free, nut free) | Veggiekins Blog I’d like to introduce you to the easiest ever, super healthy Vegan Banana Oat Pancakes. I think most vegans are familiar with this style of pancake because they’re easy, delicious and just a great go to. Check out this recipe Banana Baked Oatmeal (Vegan!) – A Couple Cooks This banana baked oatmeal is the ideal healthy breakfast! It’s full of good-for-you ingredients and so delicious, everyone will want seconds.

Check out this recipe Print Recipe Pin Recipe 4.75 from 8 votes

14 Nutritious Plant-Based Breakfast Recipes: Vegan Blueberry Muffins

Packed with plump blueberries and plenty of plant-based protein and healthy fats, these healthy vegan blueberry muffins are easy to prepare, loaded with anti-inflammatory ingredients and SO tasty! Prep Time10 minsCook Time23 minsTotal Time33 mins Course: Breakfast, SnackCuisine: AmericanDiet: Gluten Free, Vegan, VegetarianKeyword: almond meal, Blueberry, muffinDietary Preference: dairy free, egg free, Gluten-Free, vegan, vegetarian Servings: 12 muffins Author: Desiree Nielsen, RD

Ingredients

Dry Ingredients

1 cup almond meal
¾ cup gluten free all purpose flour
½ cup rolled oats
zest of half a lemon
1 teaspoon baking soda
½ teaspoon salt
½ teaspoon ground cinnamon

Wet Ingredients

1 cup unsweetened almond milk vanilla is nice here!
1 small ripe banana mashed
¼ cup ground flax
¼ cup extra virgin olive oil
¼ cup pure maple syrup
2 tablespoons cane sugar
1 tablespoon fresh lemon juice or apple cider vinegar
1 teaspoon pure vanilla extract
1 cup blueberries fresh or frozen

Instructions

Preheat oven to 375° Fahrenheit (190°C) and line a muffin tin with paper or silicone muffin liners.
In a small bowl, mix ground flax with 1/4 cup hot tap water. Stir and set aside.
In a large mixing bowl, whisk together the almond meal, flour, oats, lemon zest, baking soda, salt and cinnamon.
In a medium bowl, whisk together the almond milk, banana, gelled flax, olive oil, maple syrup, sugar, lemon juice and vanilla.
Add wet ingredients to dry ingredients and whisk until combined. Then gently fold in blueberries.
Use a ¼ cup measure to scoop batter into muffin cups.
Bake for 23-25 minutes until tops are golden brown and a toothpick inserted into the centre comes out clean.
Let muffins cool for at least 10 minutes in the muffin tin before removing muffins to cool fully on a cooling rack.

Notes

If using frozen blueberries, I prefer to add my blueberries to the batter completely frozen as it saves the step of thawing them. They bleed a little colour but I don’t mind. Want to save time and minimize bleed? Add blueberries to the dry ingredients and gently toss together BEFORE adding the wet ingredients.

Soooo against the baking rules, but it totally works ? Also, as with many vegan and gluten free recipes…. A) substitutions don’t always work. better to follow recipe as written B) ensure that muffins are 100% cool before handling! GF recipes tend to firm up as they cool

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