One of the most popular questions that people ask Vegan’s is ‘What do you eat?’ This is a fair question as we are used to eating things like eggs on toast, using dairy milk with our cereal or eating our famous bacon and egg roll for breakfast.
But what they do not realize is a large number of options available to Vegans for breakfast and although there are many more, I wanted to show you some simple, less time consuming and inexpensive ideas 🙂
1. Tofu Scramble on Toast
This is an easy but tasty way to get some protein in the morning!
I have mine in a variety of ways but the usual is using the following ingredients:
- 100 grams of tofu
- 1/2 an onion
- 1 garlic clove
- A handful of mushrooms
A handful of spinach
- 1/2 a tomato (chopped)
- 1 tbsp. of Soy Sauce
- 1 tsp. of curry paste or powder
- 1 x toast
- An avocado or hummus for the spread
- Stir fry the onion and garlic
- Scramble up your tofu to make it into a curried egg like texture
- Add in mushrooms and tomatoes and let them cook for a minute or two
- Toast 1 piece of bread
- Add in curry paste and soy sauce to the dish
- Finally, add in spinach on low heat as it shrivels up very quickly
- Spread hummus or avocado on toast
- Pour some of the stir-fry mixtures onto the toast and the rest on to the side
2. Oats – So Many Varieties
Oats are a very simple but effective way to fill you up for a long time, add all sorts of additives for taste and nutrient value and to enjoy your first meal of the day.
Some examples include (using plant-based milk with the following options):
- Berries and Banana
- Peanut butter, Banana, and Honey or Rice Malt Syrup
- Cinnamon, Banana, Berries, Honey or Rice Malt Syrup
- Coconut Yoghurt, Banana & Cinnamon
- Protein Powder mixed with the above variations
Mix and Match these variations to your preference!
3. Avocado on Toast
Just as it says! So simple but delicious, great for those who enjoy a light breakfast.
Just add some salt, pepper and a squeeze of lemon juice and you are in for a lovely breakfast.
4. Fresh Juice
You can make your own juice if you have a juicer using a variety of fruits such as orange juice, watermelon or carrot with ginger!
Another option is to purchase your own packaged juice.
I would recommend buying a juice that has all natural ingredients and is cold pressed not reconstituted (which is labeled in the ingredient section of the packaging).
Reconstituted juice means that it is pressed in a juicer but has all the water removed so it is left with solely the flavor concentrate. Manufacturers do this for the long transportation of the product but add more water to the juice when it arrives at the given location.
Unfortunately, the reconstituted juice is not as nutritious unlike freshly squeezed juice because the enzymes required for food metabolism and the immune system are destroyed through the heating and reconstitution processes.
Cold Pressed Juices are ideal because they do not use these methods but instead use a hydraulic pressure to press the fruit or vegetable. They are generally more expensive because they are stored for a shorter period of time but it is also because they contain purely natural ingredients and no additives, which is what we want!
5. Hot Breakfast
If you want to have a hot breakfast (café style) then you can cook up some veggie sausages, grill a tomato and some mushrooms, get some beans on toast and have avocado and spinach on the side.
This plate is very healthy as there is a range of nutrients presented. Superb!
6. Fruit Salad
Super easy to make and versatile! Chop up your favorite fruits and top it off with some coconut yogurt and chopped nuts!
7. Blue Berry Smoothie
This is a great way to start your day with a light breakfast and get some healthy foods into you first thing in the morning.
One idea is blending together the below ingredients:
- 1 Banana
- 1 tbsp. of chia seeds
- 1 tbsp. of Greens Powder
- 2 tbsp. of protein powder
- A handful of berries (your choice)
- 1 cup of Coconut water or your choice of plant-based milk
For more ideas on smoothies check out this video! 🙂
8. Protein Pancakes
Visit this post for a delicious protein, plant-based pancake recipe that I mentioned earlier in ‘How to Make Protein Powder Taste Better’.
9. Banana on Toast
This is one of my favorites and not even for breakfast, I have this for morning or afternoon tea too!
Simply have toast with peanut butter, chopped banana and a sprinkle of cinnamon on top. If you have coconut flakes, you can sprinkle that on top too which is also a favorite of mine 🙂
You can even mix it up by having a hazelnut spread or some dark chocolate liquid on top of the bananas. The options are so versatile!
So there you go!
Some simple, cost and time effective ideas to help you out in your plant-based lifestyle!
I hope this article helped you find some breakfast options you like, and if so let me know in the comment section below, I would love to hear your thoughts.
The Founder of The Earth Co.