Veganism often gets a bad rep for bland recipes and meal ideas, but this is simply not true!
You can make some of the most delicious meals from purely plant-based sources, especially breakfast.
A typical plant-based breakfast will be loaded with nutrients and flavor, setting you up for the day right through till lunchtime. Plus, you don’t have to spend much time prepping than you may think.
With that being said, here are 12 of our favorite plant-based breakfast ideas that are the perfect kick-start to your day!
Firstly, let’s settle the big breakfast debate!
Breakfast: Skip or Save?
We all know at least a handful of people who choose not to eat breakfast, while others simply cannot go without.
There is no right or wrong here!
Whether you skip or save breakfast largely depends on your personal goals.
For example, if you want to improve athletic performance, skipping breakfast may not be a great idea as you need to fuel your body to support your training demands.
A similar stance applies when you are seeking muscular gains - you likely need to get the calories in at every opportunity, including breakfast time. Thus, skipping breakfast would make it somewhat tricky to hit your daily calorie and protein goals!
From a weight-loss perspective, starting the day with a high-protein, nutrient-dense breakfast would help keep you fuller for longer, therefore helping to control appetite and potential cravings as the day goes on.
On the contrary, skipping breakfast doesn’t actually impact weight. If you’re not hungry in the mornings and don’t normally eat until lunchtime, that’s also a good approach if it works for you personally.
So, settling this debate requires a very individual approach. If you’re considering skipping breakfast, determine whether that aligns with the goals you may have and if that would work better for your schedule.
Otherwise, if you choose to eat breakfast, ensure it’s a nutrient-rich, balanced breakfast!
Plant-based breakfasts make for a really balanced breakfast, typically containing lots of protein, fiber, and other essential nutrients that are great to get in first thing before the day begins!
12 Plant-Based Breakfast Ideas
Here are our top 15 plant-based breakfast ideas that are quick, easy, and packed with nutrients and flavor!
1. Banana & Cinnamon Mug Muffin
Serves 2
Ingredients:
- 34g buckwheat flour
- 3 tsp agave syrup
- 1 tsp baking powder
- 1 tsp ground cinnamon
- 1 tsp olive oil
- 10ml almond milk
- 1 tsp applesauce
- 1 small banana
Method:
- In a microwave-safe mug or bowl, combine the flour, baking powder, and cinnamon
- Stir in the agave syrup, oil, milk, and applesauce until it’s a smooth batter
- Slice the banana, then set half aside for later
- With the other half, press the slices into the middle of the batter until fully submerged
- Bake in the microwave for 60-90 seconds, or until you reach desired consistency
- Allow to cool for a couple of minutes until topping with the leftover banana
- Other topping options: vegan yogurt, vegan chocolate chips, or more cinnamon)
- Serve and enjoy!
2. Avocado & Banana Smoothie Bowl
Serves 2
Ingredients:
- 1 large banana
- 1 avocado
- 6 tsp agave syrup
- 60ml almond milk
Method:
- Slice the avocado in half and remove the pit, then scoop out half and add to a blender or food processor
- Chop the banana into pieces and add into the blender with the avocado
- Add the agave syrup and milk into the blender
- Blend all ingredients together until no chunks remain and you have a thick smoothie consistency
- Pour smoothie into a bowl and top with the other half of the avocado
- Top with additional syrup and anything else of your choice, such as blueberries!
3. Overnight Chia Pudding
Serves 2
Ingredients:
- 1 quarter cup chia seeds
- 3 quarters cup almond milk
- 3 tsp agave syrup
- Tsp ground cinnamon
Method:
- Mix all ingredients together well and place into mason jars or glasses
- Set in the fridge for 4 hours or overnight
- When ready to eat, add additional toppings of your choice such as berries or vegan yogurt.
4. Scrambled Tofu
Serves 2
Ingredients:
- 1 block raw tofu
- 5 tbsp chopped spring onions
- 1 sprig parsley
- 1 tsp ground turmeric
- 1 tbsp olive oil
- 1 tbsp soy yogurt
- Salt and pepper to taste
Method:
- Heat up a pan with the tbsp olive oil on a medium heat
- When the pan is hot, add the spring onions
- Crumble the tofu into the pan with your hands
- Add the salt, pepper and turmeric
- Mix everything and fry until the tofu slightly browns
- Add 1-2 tablespoons of soy yogurt and mix
- Add the fresh parsley
- Serve with a bread of your choice, such as a bagel or baguette!
5. Berry Breakfast Smoothie
Serves 2
Ingredients:
- 4 tbsp oats
- 2 small bananas, peeled
- 180g frozen berries
- 250ml almond milk
- 1 tbsp MCT oil
Method:
Add all ingredients into a blender and blend until smooth!
6. Vegan Protein Pancakes
Makes 4 pancakes
Ingredients:
- Half a ripe banana
- 1 tbsp ground flax seed
- 30g vegan protein powder
- 120ml plant milk of your choice
- 1/4 tsp cinnamon
- 1 tsp baking powder
- 40g rolled oats
- Stevia, maple syrup, or other sweetener
Method:
- Mash the banana in a bowl and set to one side
- Mix the flaxseed in a bowl with 1 tablespoon of water and set to one side
- After a few minutes, mix the banana and flax mixture together, along with all the other ingredients, until you get a classic pancake batter consistency
- Spoon the batter onto heated pan on medium heat and cook each side for 3-5 minutes
- Top it off with your favourite pancake toppings, such as fruit and yogurt!
7. Gingerbread & Maca Granola
Ingredients:
- 3 cups rolled oats
- 2 tsp cinnamon
- 2 tsp ground ginger
- ½ tsp nutmeg
- ½ salt
- 1 tbsp maca powder
- 1 cup chopped pecans
- 1 cup chopped almonds
- 1 cup chopped dates
- ¼ cup maple syrup
Method:
- Preheat oven to 180C/350F and line a baking tray with baking paper
- Mix the oats, spices, chopped dates, and nuts in a large bowl and stir
- Drizzle the syrup in and mix well
- Pour the mixture onto the baking tray and spread it out evenly
- Bake for 20-25 minutes until golden brown, mixing halfway through cooking
- Leave to cool and store in an airtight container.
8. Easy Vegan Oatmeal
Ingredients:
- 200ml soy milk
- 30g oats
- 2 dates
- 3 walnuts
- 1 strawberry
- 1 banana
Method:
- Pour the milk in a saucepan and bring to the boil
- Add the oats, cover the pan and simmer on a medium heat for around 10-15 minutes
- Once it’s at your desired consistency, place in a bowl and add all the other ingredients along with any other toppings you like, such as syrup and cinnamon.
9. Vegan French Toast
Serves 6
Ingredients:
- 3 tbsp maple syrup
- 150g blueberries
- 2 tbsp flour
- 2 tbsp almonds, ground
- 2 tsp cinnamon, ground
- 200ml oat milk
- 1 tbsp golden caster sugar
- 1 tsp vanilla extract
- 6 slices white bread, thick
- Grape seed oil, for frying
- Icing sugar, for dusting
Method:
- Gently heat maple syrup and blueberries in a saucepan until the berries soften and pop, then set to one side in the pan
- Whisk the flour, almonds, cinnamon, milk, and vanilla extract together in a shallow dish
- Heat a tbsp oil in a frying pan
- Dip a slice of bread into the milk mixture, shake off excess and then fry on both sides until brown and crisp on the edges
- Once all slices are cooked, serve with the blueberry and syrup sauce spooned over and dust with icing sugar!
10. Vegan Tomato & Mushroom Savory Pancakes
Serves 2
Ingredients:
- 140g self-raising flour
- 1 tsp soya flour
- 400ml soya milk
- Vegetable oil, for frying
The topping:
- 2 tbsp vegetable oil
- 250g button mushrooms
- 250g cherry tomatoes, halved
- 2 tbsp soya milk
- Handful of pine nuts
- Snipped chives, to sprinkle
Method:
- Sift the flours into a blender with a pinch of salt
- Add the soya milk and blend to make a batter
- Heat a tbsp oil in a medium, non-stick pan until very hot
- Spoon the batter into separate blobs on the pan and cook over a medium heat
- When you see bubbles appear, flip the pancake over and cook until golden brown
- For the topping, heat the oil in a frying pan
- Cook the mushrooms until tender, then add the tomatoes and cook for a further couple of minutes
- Pour in the soya milk and pine nuts
- Gently cook until combined
- Spoon the topping over the pancakes and serve with snipped chives!
11. Vegan Breakfast Muffins
Makes 12
Ingredients:
- 150g muesli mix
- 50g brown soft sugar
- 160g plain flour
- 1 tsp baking powder
- 250ml sweetened soya milk
- 1 apple, peeled and grated
- 2 tbsp nut butter
- 4 tbsp demerara sugar
- 50g pecans
Method:
- Preheat the oven to 200C/180 fan and line a muffin tin with cases
- Mix 100g muesli with the light brown sugar, flour, and baking powder in a bowl
- Combine the milk, apple, oil, and 2 tbsp nut butter in a jug and stir into the dry mixture
- Divide the mixture equally between the cases
- Mix the remaining muesli with the demerara sugar, nut butter, and pecans, then spoon over the muffins
- Bake for 25-30 minutes or until the muffins are golden and rise
- Leave to cool before serving!
12. Rainbow Smoothie Bowl
Serves 2
Ingredients:
- 50g spinach
- 1 avocado, pitted, peeled and halve
- 1 ripe mango, stoned, peeled and chopped into chunks
- 1 apple, cored and chopped into chunks
- 200ml almond milk
- 1 dragon fruit, peeled and cut into chunks
- 100g mixed berries
Method:
- Put the spinach, avocado, mango, apple, and almond milk in a blender and blend until smooth
- Place in a bowl and top with dragon fruit and berries!
