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Breakfast is often called brain food. Having a healthy plant-based breakfast 1is highly beneficial for maintaining your energy throughout the day.2
There are a lot of plant-based recipes. A plant-based diet includes products derived from plants. You need to avoid or limit eating processed food. You can use fruits, vegetables, nuts, legumes, oils, beans, and grains for a plant-based diet.
What is a Plant-Based Diet?
This mode of diet is based on whole foods rather than processed foods and avoids animal-based products.
You can attain multiple health benefits by following a plant-based eating style. It helps prevent or reduce many diseases like cancer, heart problems, diabetes, and obesity.
Read more about a plant-based diet.
Introduction to Plant-Based Breakfast
Inculcating plant-based food in your breakfast has a lot of positive aspects on your body. You can acquire lasting energy by having a plant-based breakfast. It also promotes weight loss.
Improved digestion, cholesterol balance, and blood sugar maintenance are some other benefits of a plant-based breakfast. Many micronutrients3 are present in such foods.
You can reduce chronic diseases by following a plant-based breakfast. Moreover, it limits binge eating, and junk food cravings as a plant-based breakfast gives a sense of satisfaction.
A lot of people confuse plant-based eating with that of a vegan diet. Both are different. Avoiding animal-based products is mandatory in a vegan diet.
Learn more about the differences between a vegan diet and a plant-based diet.
14 Plant-Based Breakfast Recipes
Here are some plant-based breakfast ideas.
1. Overnight Oats
It is an easy healthy recipe with soluble fibre, chia seeds with omega-3 fats, and some tasty fruits. It can take less than 15 minutes to prepare this plant-based breakfast recipe.
Take a bowl or a jar. Add the oatmeal, chia seeds, almond milk, vanilla, cinnamon, and salt as per requirement. Mix it and then cover it with plastic wrap and put it in the refrigerator overnight.
Serve it and add some of your favourite fruits and nuts as toppings. You can add a little nut butter too.
2. Tofu Scramble
Tofu is a good substitute for eggs. It is a delicious recipe that you can have for breakfast, lunch, or even dinner. You can add your favourite flavours and make this meal more admiring.
You can prepare this plant-based breakfast recipe in less than half an hour. Take the required amount of tofu, drain and crumble it. Chop an onion and some red pepper. Slice some mushrooms.
Saute all the chopped vegetables. When they get soft, add tofu. Then add a little bit of turmeric powder, curry powder, salt, and pepper. Mix it well. Cook it until the moisture goes away.
3. Banana Baked Oatmeal
It is a wholesome and satisfying plant-based breakfast recipe. Take some oats, ripe bananas, nuts, cinnamon, pecan pieces, allspice, vanilla, baking powder, maple syrup, and some almond milk.
In a bowl, mix the oats, pecan pieces, baking powder, cinnamon, salt, and allspice. Grease a pan and then transfer the mixture into it. Now take the bananas into the bowl, mash them well, and then add maple syrup, almond milk, and vanilla. Then whisk it all together.
Put this mixture over the oats in the pan. Keep this in the preheated oven. Bake it for 45 minutes and cool it for 10 minutes. You can put some almond butter or peanut butter on top of it.
4. Black Bean Avocado Toast
It is high energy providing a plant-based breakfast recipe. Within 15 minutes, you can make your wholesome breakfast. Initially, take some beans, chipotle spice, half-lime juice, garlic powder, salt, and pepper, and mix it well. Boil all these together for 15 minutes.
In another bowl, mix some tomato, cilantro, avocado, onion, half-lime juice, corn, salt, and pepper. Make the required amount of wheat bread toast. Spread the mixture of black beans. Finally, use the avocado mixture as a topping.
5. Chocolate Chia Seed Pudding
Chia seed pudding is rich in fibre and plant-based proteins, and it is a quick and easy recipe. You need four main ingredients to make this heartwarming breakfast pudding.
Take a bowl. Add chia seeds and cocoa powder to it. Then mix it well. Maple syrup and almond milk should be added to this mixture and combined.
Keep this mixture in the refrigerator for 8 hours. So it is best to make the mixture and keep it overnight. Have it in the morning with some of your favourite fruits as toppings.
6. Green Apple Smoothie
This green smoothie is a magical breakfast. It maintains your weight, and health and often gives a skin glow.
With its perfect sweet-tart flavour and green leaves, you can prepare this plant-based breakfast recipe in less than 10 minutes. Cut the green apples. Please put it in the blender. Add maple syrup, a half cup of water, some cashews, spinach, and ice cubes. Blend it well.
Finally, add some lime juice according to your taste. Blend it again. Your gluten-free plant-based breakfast is ready!
7. Chocolate Oatmeal
This easy vegan breakfast recipe is super healthy and simple. Oats are whole grains and have dietary fibres and micronutrients.
Take some rolled oats in a saucepan. Add chia seeds, cinnamon, and cacao powder into it and stir it well. Then pour some almond milk. Boil this mix for 10 minutes. Serve it in a bowl and put some orange slices or any fruits and nuts on top.
8. French Toast
Easy French toast is a delicious plant-based breakfast recipe. It is possible to make French toast without eggs!
Within 15 minutes, you can prepare this amazing recipe. Take a bowl and add coconut milk, vanilla essence, cinnamon, and flaxseed. Whisk it well.
Put a pan on the stove and add some coconut oil. Dip the bread into the batter and toast it in the pan. Cook for a few minutes until it gets golden brown. Add some maple syrup on top of it.
9. Muesli
A breakfast bowl filled with muesli is super healthy and gives a high-energy boost—this is a whole-grain plant-based breakfast recipe.
Take a bowl. Now add some old-fashioned oats, wheat flakes, quinoa flakes, pumpkin seeds, flaxseeds, almonds, walnuts, coconut flakes, hemp hearts, Ceylon cinnamon, and almond extract into it.
Mix this well and put it in an airtight container. Serve this delicacy with some soy yoghurt and almond milk. It is a filling breakfast and lasts till lunch.
10. Banana Muffins
Banana muffins are an ideal option for breakfast. This food is very healthy, and you can prepare this tasty recipe within 30 minutes.
Take a bowl and put some flaxseed in it along with warm water. Let it thicken. In another bowl, combine the wheat flour, nutmeg, baking soda, salt, baking powder, and cinnamon.
Mix the almond milk, apple cider vinegar, vanilla, and maple syrup in another bowl. Add the flaxseed into this and stir it well, then add these wet ingredients to the larger bowl and mix thoroughly.
Fold in the mashed bananas. Put the batter into the greased muffin tin—preheat the oven. Bake the muffins for 20 minutes. Wait till it gets cool.
11. Pumpkin Pie Smoothie
A creamy, sweet, and delicious plant-based breakfast that nourishes your skin. This smoothie is full of fibre and is comforting. It is a super smoothie that you can prepare in just five minutes.
Take a blender. Put some almond milk, bananas, pumpkin puree, ice cubes, cinnamon, flaxseeds, and pumpkin pie spice. Blend this well to get a creamy consistency. You can add some spinach as well to make this more healthy.
12. Brown Rice Pudding
A healthy breakfast option using brown rice, this recipe is tasty and easy. Initially, mix the rice, almond milk, dates, cinnamon stick, and cloves in a saucepan and cook it for about 15 minutes.
Add raisins and apples into it and mix it well. Put a little salt. Now serve it in your breakfast bowl with some almond toppings.
13. Everyday Quinoa Breakfast Bowl
It is a gluten-free plant-based breakfast recipe. For a morning boost, have this everyday quinoa breakfast. Quinoa has high fibre and proteins.
You can prepare this recipe in just 20 minutes. Firstly cook the quinoa in almond milk. Then take back the bowl and serve it. Into this, add your favourite fruits and put some nut butter.
14. Sweet Potato Waffles
If you love waffles, this is the best vegan and gluten-free delicacy for you. You can prepare this in 30 minutes.
First of all, preheat the waffle iron. Also, preheat the oven. Put some flaxseed in warm water. Take a blender and add some sweet potato, rice, oats, rice flour, avocado oil, soy milk, apple cider vinegar, vanilla, salt, cinnamon, cardamom, and the thickened flaxseed.
Blend it well. Transfer the batter to the waffle iron and cook it. Serve these with your favourite fruits as toppings.
Key Takeaways
Plant-based breakfasts are of course a healthy way to start your day. In this article, we have listed 14 such breakfasts which will definitely help you to prepare a healthy breakfast for you as well as for your family.
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Suggested reading:
- Nepocatych, Svetlana, et al. “Comparison of the effects of a liquid breakfast meal with varying doses of plant-based soy protein on appetite profile, energy metabolism and intake.” Appetite 141 (2019): 104322. ↩︎
- Stack, Laura. Maintaining Energy During the Day: Beat the Exhaustion and be More Productive. Productivity Pro Press, 2011. ↩︎
- Shenkin, Alan. “The key role of micronutrients.” Clinical nutrition 25.1 (2006): 1-13. ↩︎
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