Looking for healthy breakfast ideas? Whether you’re a carnivore or a vegan, this roundup of vegan breakfast recs won’t disappoint–get inspired by top vegan bloggers, including a chef, a professional athlete, and one of One Medical Group’s very own doctors!
Plus, the one ingredient that’s showing up in everything from breakfast “pudding” to smoothies and cereal–read more about the health benefits of chia seeds.
Gena Hamshaw, Blogger, Choosing Raw
My go-to breakfast in the summer is chia pudding. It’s rich in calcium, fiber, healthy, omega-3 fatty acids, and it’s perfect for hot weather. I usually use a ratio of three tablespoons of chia seed to one cup of liquid, and I often mix in a tablespoon or two of hemp or brown rice protein. For toppings, I like fresh berries, sliced banana, and cacao nibs.
Chia pudding can be made a day or two in advance, it keeps me fuller longer than smoothies, and it’s very fun to eat!
Matt Frazier, Ultra Runner and Blogger, No Meat Athlete
For almost every day of the past five years, my breakfast has been the same: a fruit and vegetable smoothie (though the ingredients change often!). To me, a smoothie represents the ideal vegan breakfast–simple, mostly raw, and a fantastic way to start off the day with foods rich in protein and omega-3s that round out a healthy vegan diet. I’m talking about raw walnuts, flaxseeds, pumpkin seeds, chia seeds, and if you like, some protein powder and any other supplements you take. All of these ingredients, along with a few big handfuls of frozen fruit, baby spinach, and even broccoli make their way into my smoothie each morning, and I can’t think of any other breakfast that could provide so much nutrition and taste so good doing it!
Carolyn Scott-Hamilton, Vegan Chef, Author, and Video Host, The Healthy Voyager
One of my favorite vegan breakfast recipes is a savory tofu scramble. While most days I start my day with a big veggie juice, I love to indulge in a hearty breakfast on weekends. An almond milk latte with my delish tofu scramble is the perfect weekend meal.
Crumble extra-firm tofu in a medium pan, toss in chopped spinach, tomatoes, cilantro, mushrooms, and spices like cumin and turmeric, and finish it off with some salt, pepper and nutritional yeast. It’s great to serve with corn tortillas to make breakfast tacos–just add avocado. Yum!
Mark Berman, One Medical Doctor and Blogger at Luv Your Vegan
Healthy vegan breakfasts can range from the very simple, like steel-cut oatmeal with fruit and nuts, to more complex, such as a tofu scramble with veggies. A staple for me is a twist on cereal: I grab a pretty breakfast bowl, layer a few handfuls of a very dense, very-low sugar cereal like Ezeckial or Grape-Nuts; add a more airy cereal like Kashi or Nature’s Harvest; top with two tablespoons of a super-healthy seed such as chia or ground flaxseed; a handful of walnuts or pecans; and a handful of fresh seasonal fruit (right now I use berries or peaches). I top this with minimally sweetened almond or soy milk.
And here’s a very different style of nutrient-powered breakfast I call “the surfer’s breakfast”: steamed different-colored veggies from the farmers’ market, avocado, a few olives, and fresh fruit. Pair this with a chia drink or protein smoothie.
Allyson Kramer, Author, Food Photographer, and Blogger, Manifest Vegan
I love to start my day with a simple green smoothie, which usually includes a mixture of kale or spinach, frozen bananas, peaches or apples, vegan protein powder (I love chocolate!), carrots, and either coconut water, almond milk, or filtered water to thin the smoothie to the right consistency. Blend all ingredients until smooth in a high-powered blender.
If I’m feeling really hungry or will be feeding guests, one of my favorite breakfasts is a simple vegan frittata, which can be prepped in less than five minutes, and ready in just an hour. The full recipe appears in my latest book, “Great Gluten-Free Vegan Eats from Around the World.”
Simply whisk together about 1 3/4 cups chickpea flour with 1 cup water and add in 1 1/2 teaspoons salt; 1/3 cup olive oil; a few tablespoons nutritional yeast; 1 cup shredded carrots; a large block of extra-firm tofu, crumbled; finely shredded greens; parsley; sautéed onions; garlic; and chopped tomatoes. Then spread the mixture into a greased pie pan and bake for 1 hour, or until golden brown on edges.
Both of these breakfasts are packed with wholesome ingredients and can be made with very minimal effort!
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