#103b: Easy Plant-Based Breakfasts
This episode includes a FREE downloadable resource with recipes and helpful links! Get it now at: www.doctoryami.com/breakfast
Easy Plant-Based Breakfasts to Start Your Day
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I’m a huge fan of breakfast! Breakfast is delicious and starting the day in a plant-based way is a wonderful choice. Luckily, a plant-based breakfast can be so easy and soooo yummy!
To Eat or Not to Eat?
First of all, let’s discuss whether you should be eating breakfast. It has been said that breakfast is the most important meal of the day, but the truth is that some people simply aren’t hungry at breakfast. This may be because they eat late dinner or their hunger metabolism works differently. I believe that the best time to eat is when you experience physical hunger. This may occur shortly after waking or a few hours later. Some people wake up with big appetites and others prefer small breakfasts. Get to know your body and follow it’s signals and don’t force yourself to eat just because popular culture says you should.
Short on time?
Breakfast doesn’t have to take a lot of time. Below I have provided faster breakfast ideas and ideas for when you have the luxury of time. You can even make some breakfasts ahead of time so that in the morning you just grab-n-go. Ultimately, finding a routine to make some time for your breakfast will benefit you in many ways. You will have a more healthful breakfast that will give you energy for the day. Making your own breakfast will also save you money and improve your overall efficiency by avoiding the fast food drive through or the gas station checkout.
Sweet or Savory?
Whether you prefer sweet or savory there are options for you and either can be quick and easy. Do what feels best for you and your lifestyle and preferences.
Think outside the donut box
Breakfast doesn’t have to be traditional “breakfast food”! There is no right or wrong! Traditional breakfast foods around the world are incredibly diverse and can range from miso soup and white rice to pastries to black beans and tortillas. That means that breakfast can be anything you want. Food is food and ultimately the best choice is going to be what is satisfying and health promoting for you and makes sense in your life and your schedule. This means that it’s totally ok to eat leftovers from dinner for breakfast. Breakfast can be any food you want!
Quick Sweet Breakfast Options
Smoothie
Starting with a smoothie in the morning is a fast pick-me-up. There are many ways to make a smoothie and a few things to remember. Many times smoothies can be quite filling without having many calories because of the high-water content. This is not a bad thing, but it’s important to remember that you may get hungry sooner than you’d like unless you add ingredients to increase the calorie density. Adding greens to your smoothie also helps to blunt the sugar spike that one may experience with processed fruit. When you create your morning smoothie don’t forget about hearty ingredients such as whole grains like oats, nuts or nut butters and even beans. Use fruit to naturally sweeten your smoothie and play around with different combinations and flavors.
Check out my smoothie tutorial video
Here’s a link to 12 Smoothie Recipes from Minimalist Baker
Honestly when I make smoothies I don’t measure anything! Here are my two favorite go-to smoothies:
Purple Power Smoothie
Water (about 3 cups)
Two handfuls of power greens
About 2 cups blueberries
2 medjool dats
1 banana
Popeye smoothie
Soy milk (about 2 cups)
1 frozen banana
2 dates
2 handfuls of spinach
Cold Cereal with Fruit
If you or your kids are into cereal, it’s not a bad option for a quick breakfast. Choose a cereal that has little or no added sugar and is higher in fiber. Some good options include: all bran, Uncle Sams, and shredded wheat. There are also some childhood favorites such as plain cheerios and Chex that are easier to find and can be made more healthful with the addition of fruit. Then top with plant-based milk (see my replacing dairy episode here) and lots of fresh fruit such as banana, strawberries, blueberries. You could even use frozen fruit or canned fruit in juice. Add ground flax seed or raw walnuts for more fiber and omega-3 boost.
Fruity Roll Ups
This is my younger sons favorite breakfast and it is super easy. Take a whole wheat tortilla, spread on some natural peanut butter and top with fresh fruit such as banana, strawberries or blueberries, roll up and enjoy. Fast and yummy! You can also add a bit of jelly if you like a little more sweetness. Check out our tutorial for Fruity Roll Ups.
Breakfast Bruschetta
This same concept can be achieved with bread! This is a twist on the classic peanut butter toast. Toast whole grain bread, spread with peanut butter, plant-based yogurt or even apple sauce and top with fruit! Check out our tutorial for Breakfast Bruschetta.
Overnight Oats
This is my all-time favorite breakfast and I love that all I have to do is grab a spoon or warm it up if it is a cold day. Overnight oats can be prepared in individual-sized mason jars so that in the morning it is ready to go. As it soaks overnight the flavors meld and it is creamy and delicious. Here is my go-to overnight oats recipe:
Blueberry Overnight Oats
1/2 cup rolled oats
3/4 Cup unsweetened soy milk
1 Tbsp maple syrup
1/8 tsp sea salt
1/2 cup frozen blueberries
1/4 cup walnuts
Mix together in a 16 oz mason jar, cover and refrigerate. These last about a week in the fridge.
Hearty muffins
Muffins can be made ahead of time so that you can have a fast and filling breakfast. Choosing muffins that have fruit and nuts and whole grain flour or bran will be filling, satisfying and have some staying power. My favorite breakfast muffins are the mighty muffins from the Engine 2 Diet. But I have included a few other options below.
Hearty Banana Oat Bran Muffins
Plant-Based Yogurt with Fruit
Another quick and light option is a plant-based yogurt topped with fruit. You can also drizzle with a bit of maple syrup or agave. See my dairy replacement guide for yogurt ideas or for recipes to make your own homemade yogurt. Scoop some yogurt in a bowl, add chopped fruit, raw nuts and seeds, maybe some granola and enjoy!
Quick Savory Breakfast Options
You may prefer a savory option for breakfast, but don’t worry there are some super fast ways to eat a savory plant-based breakfast.
Avocado Toast
Avocado toast is delicious way to start the day. Slice or mash fresh avocado on top of toast and top with other veggies such as sliced tomatoes and micro greens and enjoy. You can even add beans for a greater nutritional punch! Have fun creating the avocado toast of your dreams! For more inspiration here is a link to 10 Amazing Avocado Toast Recipes.
Hummus Toast
Hummus toast is a favorite of my older son. The concept is similar to avocado toast but instead of avocado, you use hummus. You can then top with a variety of veggies, greens, seeds or other beans. It is deliciously savory, fast and easy! Here is a link to hummus toast 4 ways: https://www.simplyquinoa.com/healthy-hummus-toast/
Whole Wheat Bagel with Plant-Based Cream Cheese
Bagels are just yum. Instead of dairy though, top with plant-based cream cheese, peanut butter, hummus or avocado. There are now a few commercially produced plant-based cream cheeses, but you can also make your own. See my replacing dairy episode for more dairy-free recipes. Here is a link to irresistible Vegan Bagel and Cream Cheese Recipes to start your day strong.
Sweet Breakfasts for Relaxed Mornings
If you have more time and want to go traditional American sweet breakfast pancakes and waffles are amazing! It is incredible easy to make these traditional breakfasts plant-based so leave out the dairy and egg to begin your day with a plant-based meal. To increase the health-promoting benefits, choose whole grain flour and top with fruit and raw nuts. At my house we love eating “special breakfast” on Sunday and we look forward to enjoying a yummy relaxing meal together on Sunday mornings.
Pancakes
For pancakes, I love this recipe for Traditional Wheat Pancakes, but use whole wheat pastry flour.
For gluten-free pancakes, this is one is so amazing.
Waffles
Waffles are such a yummy breakfast treat! I love to top with lot of fruit, raw walnuts and drizzle with maple syrup. Here is a video to my favorite whole wheat waffle.
But these gluten-free oatmeal waffles are also amazing.
Oatmeal
Making stove top oatmeal may also take a bit more time, but it is not difficult. You can also easily “dress up” your bowl of morning oats to make it feel extra special with you have a little time. Here are a lot of ideas for oatmeal bowls with pizazz.
Savory Breakfasts for Relaxed Mornings
Tofu or Chickpea Scramble
Making a tofu scramble is so easy! Refer to my egg replacement episode for more information on egg recipes. If you are sensitive or allergic to soy you can easily sub in cooked chickpeas. Eat with some sautéed greens and toast and you have a breakfast that is sure to please and satisfy you until lunch.
Breakfast Hash
Breakfast hash is a meal that contains potatoes (white or sweet) and other veggies mixed together. Traditionally it contains meat, potatoes and onions that are fried up together. However, to make this traditional meal plant-based use beans and get creative with veggies, toppings and sides. Here is a Sweet Potato Chickpea Breakfast Hash.
And this recipe is for when you want to impress your company with an amazing brunch: The Best Damn Vegan Breakfast Potato Hash.
Breakfast Burritos/Tacos
Everything is better in a tortilla! Whether you roll it up in a flour tortilla or fold it into a corn tortilla it just makes it taste better. You can take your breakfast scramble or breakfast hash and simply add a tortilla. One of my favorite breakfast burrito recipe is from Oh She Glows except I use chickpeas instead of tofu. My husband loves it!
Here is a recipe based on simple ingredients, but will definitely fill your tummy for a weekend treat.
Southwest Breakfast Bowl
To make a southwest breakfast bowl you can combine tofu scramble, black beans, avocado, salsa and potatoes or a whole grain and dig in! Here is a simple recipe that you can easily master.
Savory Oatmeal
Oatmeal doesn’t just have to be sweet! I LOVE savory oats! With savory oats you can add your favorite veggies along with veggie broth and nutritional yeast to make creamy goodness in a bowl. It’s almost like risotto but way easier. I know what you’re thinking, but don’t knock it till you try it. Savory oats rock! I like to make my savory oats in my instant pot and I eat them for every meal so don’t stop at breakfast. Here are a few savory oat recipes:
Whether you want sweet, savory, fast or relaxed you CAN start your day with a delicious plant-based meal. Start with these recipes as a foundation, but then develop your own creative approach to breakfast. Play around with different ingredients and find what works for you. Good morning and happy eating!
I hope that this gives you some ideas on how to choose plant-based at restaurant. For an downloadable version with links go to www.doctoryami.com/breakfast
Resources:
If you’d like a FREE PDF download with recipes and helpful links,
Download the guide for FREE: doctoryami.com/breakfast
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The information on this blog, website and podcast is for informational purposes only. It is not meant to replace careful evaluation and treatment. If you have concerns about your or your child’s eating, nutrition or growth, consult a doctor.
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