No matter what diet plan you follow, eating more plant-based meals can be beneficial for your health. Whole plant foods provide key nutrients like antioxidants, vitamins, minerals, and fiber that tend to lack for many Americans.
Eating healthy plant-based breakfasts can ensure starting the day right with a nutritious, delicious meal. Crafted by dietitians, these 10 healthy, plant-based breakfast recipes will surely become a fan-favorite in your household!
10 Healthy Plant-Based Breakfast Recipes & Ideas
From naturally-sweetened overnight oats to savory quinoa bowls, add these plant-based recipes for breakfast to your weekly rotation. Also highlighted are quick and easy vegan breakfast ideas!
1. Overnight Oats
Oats are a good source of fiber, protein, iron, magnesium, and B vitamins. Overnight oats take out the cooking time in the morning, as the ingredients can be combined the night before. This option makes eating a plant-based breakfast easy and quick!
There are so many variations to add optional ingredients that this will be a crowd-pleaser for the whole family. Add in whatever fresh, frozen, or dried fruits you like to this recipe.
Bump up the protein for this recipe and add some creaminess by adding in 1/4 to 1/2 cup of Greek yogurt. Adding in a tablespoon or two of nut butter or chia seeds can also provide a vegan source of added protein and additional fiber.
2. Chia Seed Pudding with Berries
Chia seeds have many health benefits, as they are high in protein, fiber, minerals, and omega-3 fatty acids. They are also naturally gluten-free, dairy-free, and free of other common allergens.
Chia seeds are mild in flavor and soak up any liquid they are put in to make a gel-like consistency. This makes a great base for a pudding-like texture and can be used as a plant-based recipe for breakfast.
Like overnight oats, chia seed pudding should be made ahead of time, like the night before, to ensure adequate time to produce the desired texture. There are also numerous options for add-ins; experiment with any fruits, nuts, seeds, or nut butters you have on hand.
This recipe is so versatile it could fit different diet types, including the following:
• Paleo: Replace milk with almond milk, take out the yogurt.
• Keto: Take out the sweetener, add optional artificial sweetener, take out the yogurt, use coconut milk. Also add an optional tablespoon of peanut butter, almond butter, or another favorite nut butter.
• Vegan: Use dairy-free alternatives and maple syrup as the sweetener.
3. Greek Yogurt Breakfast Bowl
A Greek yogurt bowl can be an easy and healthy breakfast for rushed mornings and can also be made the night before too. Use these simple steps for a custom yogurt bowl:
1. Add 1/2 cup to one cup of plain Greek yogurt on the bottom of a bowl or jar.
2. Top with fresh, frozen, or dried fruit, sprinkle of nuts, seeds, and an optional tablespoon of jam for natural sweetness.
Get creative with your yogurt bowl creations; options are endless! For example, you could cut up 1/2 banana, a tablespoon of nut butter, and a sprinkle of chocolate chips.
To make these bowls a vegan breakfast recipe, choose non-dairy-based yogurt. Omit additional jam or another sweetener, add nuts and seeds to make a more keto-friendly plant-based breakfast.
4. Avocado Eggs
Avocado toast is a popular plant-based breakfast, but there is another higher protein breakfast you can make with avocados. Avocado eggs are a nutritious, filling savory plant-based breakfast that can also be keto-friendly.
1. Simply slice an avocado in half and take out the large pit.
2. Crack an egg into the created dip and bake until the egg whites are cooked and the yolk is at the desired firmness.
3. Sprinkle atop with green onions, diced tomatoes, and a dollop of plain Greek yogurt.
4. Drizzle with hot sauce for a little added spice!
5. Quinoa Breakfast Bowl
Quinoa is a high fiber, high protein grain. Using quinoa as a base for a breakfast bowl will leave you feeling full for hours. Another bonus with a plant-based breakfast of quinoa breakfast bowl is you can make it savory or sweet.
Similar to overnight oats or chia seed pudding, you can add a variety of fruits, nuts/seeds, and an optional swirl of yogurt. Add a scrambled or sunny side up egg, diced tomatoes, and other desired cut up vegetables for a savory high fiber filling breakfast option. Add salsa, hot sauce, or hummus for additional flavor.
To make a savory vegan quinoa breakfast bowl, add 1/4 cup of legumes in place of an egg.
6. Peach, Raspberry, and Basil Protein Smoothie
Smoothies are a versatile plant-based breakfast option. A base of frozen fruits, vegetables, dairy/ non-dairy milk, yogurt, nut butter, or protein powders can create numerous options.
This peach, raspberry, and basil protein smoothie is an example of a filling, nutritious, easy breakfast option that can be made in just a few minutes.
7. Broiled Grapefruit
Grapefruit is a healthy, classic breakfast option but can get monotonous and not keep you feeling full for very long. This honey-drizzled broiled grapefruit recipe elevates a classic plant-based breakfast and can be ready in under 10 minutes.
To help keep you feeling full longer, add in some toasted nuts on top or Greek yogurt. This can also be paired with hard-boiled eggs for a lower carbohydrate option.
8. Stuffed French Toast with Berries and Turkey Sausage
French toast is typically thought of as a higher calorie, highly processed breakfast. However, this stuffed French toast with berries is made with whole-grain bread and berries instead of white bread and refined maple syrup.
It also has added ricotta and cream cheese that is stuffed in the bread which bumps up the protein content to help keep you feeling full longer. Alternatively, slather some nut butter in the bread for a protein vegan alternative.
Option to add turkey sausage or soy-based meat alternative on the side.
9. Veggie Breakfast Burrito
Veggie breakfast burritos can be made ahead of time and stored in the freezer for a quick plant-based breakfast on-the-go. Simply wrap each burrito in tin foil to store in the freezer. Unwrap the morning you want to eat one and pop in the microwave or oven to reheat.
Choose a whole grain tortilla and stuff with your favorite sauteed vegetables, scrambled eggs (or tofu scramble), cheese, and black beans. Optional toppings can also include salsa, guacamole or hummus.
For a lower carb/paleo burrito, make an egg wrap, or use a coconut or other lower carb wrap.
10. Veggie Breakfast Hash
For a quick plant-based breakfast hash, bake potatoes (or sweet potatoes) the night before. In the morning, dice up the baked potato with any veggies you have on hand to saute in a pan until veggies are soft.
During the cooking process, add in optional protein sources like eggs, beans, turkey bacon, or soy breakfast patties. Hot sauce, salsa, diced avocado or cheese can be optional toppings.
To make a lower carb hash, simply skip the potato and just saute veggies with other optional protein sources and toppings.
To get the most out of a plant-based breakfast, opt for whole plant-based foods. These include vegetables, fruits, whole grains, nuts, seeds, and legumes.
Including variety also helps ensure nutritional needs are being met. And adding these 10 plant-based breakfast ideas to your weekly rotation is sure to do just that!