People around the world have started eating a more plant-based diet, if this is you, why not kick off the day with a plant-based breakfast? A plant-based plan is not just limited to veganism or vegetarianism — it actually pertains to consuming predominantly wholesome, natural foods that are minimally processed and come from plants.
Plant-based foods include fruits and vegetables, nuts, seeds, legumes, oils and grains. While some people who follow an entirely plant-based diet do consider themselves vegetarians or vegans, others may occasionally eat eggs, wild-caught fish or organic poultry, as well.
There are many health benefits of opting for a plant-based diet. For example, a recent study showed a 16% decline in cardiovascular disease and a nearly 32% decrease in cardiovascular mortality when respondents ate a plate-based or wholly vegetarian diet.
Switching up your daily meals can be challenging for new plant-based dieters or even those who’ve followed it for a while. Breakfast is one of the most important meals of the day, so you’re going to want to cook up something that’ll energize and prepare you for what lies ahead. Here are five unique plant-based breakfast options to spice up your morning routine.
1. Scrambled Tofu
Before cracking eggs, consider scrambling tofu instead. Tofu has about 17 grams of protein per half-cup, making it an excellent animal-free breakfast option.
Tofu may take some getting used to, but it offers a lot of versatility in your breakfast routine. For example, try a classic California scrambled tofu recipe that serves two and incorporates onions, mushrooms, turmeric and white pepper.
If you want to be even more adventurous, add your other favorite produce, such as chopped bell peppers, potatoes or avocado.
Scrambled tofu hash goes great alongside multigrain toast or English muffins.
2. Overnight Oats
Unlike regular oatmeal, overnight oats are uncooked and soaked in liquid in the refrigerator. There are several ways to make healthy overnight oats with plenty of choices for milk and toppings.
Add about one-third or half a cup of old-fashioned rolled oats and nondairy milk — almond, oat, soy — to a Mason jar. Seal and store it in the fridge overnight. Add more milk if you’d like in the morning, and top with fresh fruit, nuts, coconut flakes, spices, extracts, honey or cacao nibs.
They will keep for two to four days. It’s also an excellent option for meal prepping throughout the week.
3. Creative Toast
The days of boring butter and jam or cream cheese toast are long gone. Thankfully, traditional breakfast bread can be recreated in many different ways with plant-based eating.
Healthier options for toast include whole or multigrain loaves that are higher in fiber and less processed than white bread.
You can scour the internet for hundreds of plant-based toast recipes to spice up your breakfast routine, such as avocado toast with tomato and basil and balsamic glaze. Another possibility is a strawberry, basil and almond butter toast that you can sprinkle with chia seeds, coconut flakes or honey.
There are countless ideas for plant-based toast that nourish your body and deliver an exciting twist to your morning meal.
4. Smoothie Bowl
Another idea for a delicious plant-based breakfast is a smoothie bowl. If you usually make a smoothie for yourself in the morning, throw it in a bowl instead and add your favorite toppings.
It’s easy to find a healthy smoothie bowl recipe online. You might want to include bananas, berries, vanilla protein powder, non-dairy milk, and a bit of almond or peanut butter.
Blend your ingredients and top with fresh-cut fruit, nuts, chia seeds, coconut flakes, granola or whatever else you enjoy most.
5. Muesli
Muesli is a healthy, versatile breakfast idea that originated in Switzerland. You can customize it in various ways. Unlike granola, muesli is uncooked, contains less sugar, can be stored longer and takes minutes to prepare.
Mix several ingredients of your choosing in a large bowl, including:
- Pecans
- Almonds
- Hazelnuts
- Cashews
- Pumpkin or sunflower seeds
- Sesame seeds
- Raisins
- Dried figs
- Dried cranberries
- Dates
- Dried apricots
- Coconut flakes
You might also decide to add spices, such as cinnamon, pumpkin pie spice, apple pie spice, nutmeg and a pinch of salt.
Add your muesli as a topping for yogurt, oatmeal, overnight oats or as a cereal with your favorite non-dairy milk.
Exciting Plant-Based Breakfasts for Everyone
Plant-based eating doesn’t have to be boring. In fact, these recipes can be enjoyed by the strictest vegans or even those who don’t usually follow a plant-based diet. Be open to experimenting with new flavor and texture combinations, spices and plant-based food alternatives, such as nondairy milk and tofu, for breakfast choices that start your day off on the right foot.
You might also enjoy…
The Oh She Glows Cookbook is packed with more than 100 delicious recipes such as go-to breakfasts, protein-packed snacks, hearty entrees, and decadent desserts. From entrees like the Empowered Noodle Bowl to sweet treats like the Chilled Chocolate Espresso Torte and Angela’s famous Glo Bakery Glo Bars, there is something for everyone.
Photography by Michiele
