More people are turning to whole foods, plant based diets than ever before. With many fruits and vegetables classified as superfoods, which means they’re rich in essential vitamins and minerals, a plant based diet is good for the body (and overall well-being) in many ways. If eating a plant based diet seems challenging, there are plenty of unique ways to combine nutrient-rich plant based foods to create delicious meals for breakfast, lunch, dinner, and even snack time.
To discover some tasty plant based breakfast ideas to help inspire you to give the plant based lifestyle a try, we reached out to a panel of nutritionists, dietitians, and plant based diet enthusiasts and asked them to answer this question:
“What are your favorite plant based breakfast ideas?”
Meet Our Panel of Nutritionists, Dietitians & Plant Based Diet Enthusiasts:
Read on to discover some delicious plant based breakfast ideas you might want to add to your diet.
NOTE: The information and opinions expressed below represent the opinions of the individual contributors and do not necessarily reflect the opinions of Incredible Edibles.
Alexis runs The Alexis Approach where she helps women achieve consistent and sustainable plant based weight loss through her personalized virtual health coaching services.
“For breakfast, I have two go-to options, depending on if I’m in a savory or sweet mood…”
For mornings when I have a sweet tooth, my go-to is a bowl of oats with blueberries, cinnamon, honey, chia seeds, and peanut butter. It may sound like a lot but the combination is not only delicious and satisfying, but it also has a good balance of complex carbs (the kind you want for slow releasing energy throughout the day), healthy fats from the peanut butter and chia seeds, and protein from the chia seeds.
For mornings when I wake up hungrier and feel for something more savory, I go for a tofu scramble. It’s so versatile and you can change up the flavors by choosing different flavor combinations. My go-to spices are either nutritional yeast and soy sauce (strange but it works, try it!) or curry powder, paprika and turmeric – both are delicious. I serve this with toast and a ton of veggies, whether that’s frozen mixed vegetables or fresh tomato, mushrooms, spinach, and avocado. Both these meals are so versatile, and you can have them on repeat in your personal repertoire.
Stephanie is a plant based nutrition expert and founder of Plant Prosperous, a vegan family and living site to help new plant based families. She has over 24 years of experience thriving on a plant based diet. On Plant Prosperous, Stephanie shares her tips for making the transition to a vegan diet easy and stress-free.
“Almond flour pancakes are an easy-to-make plant based breakfast staple…”
The almond flour adds protein, and they’re sweetened naturally using an overripe banana. They’re also naturally gluten-free. The pancakes freeze well so you can make a batch of them to eat throughout the week.
Overnight oats are a versatile breakfast option. You put the oats, plant based milk, and flavorings in a jar in your fridge overnight. Then in the morning, you can add toppings like fresh fruit, chia seeds, or chopped nuts.
Steph is the founder and editor of SpikesandHeels.com, where women are put back at the center of fitness. Steph and her team tackle hard exercise routines and even harder topics to transform their readers into fitness-focused, goal-orientated badasses.
“My absolute favorite breakfast has to be the black mushroom veggie mix…”
In short, it’s a large black mushroom (or two) on top of a bed of raw spinach and topped with a mix of humus, garlic, and peppers. I fry the mushroom and peppers in coconut oil – those who shy away from oil don’t have to dodge the meal!
A fried egg on top of it all can turn the meal into even the pickiest of meat eaters’ favorite breakfast too, for those who want to share breakfast with a non-plant based eater.
Georgina Caro is a certified spiritual life coach, empath & Reiki Master. She currently lives in Cornwall, UK with her partner, two children, and Charles the dog. Her aim is to help you to connect to your own spiritual power so you can manifest the life you want. She’s a high vibe diet advocate.
“My favorite plant based breakfast is ‘Purple Oats’…”
- 4 Tbsp organic oats
- Plant based milk (I use oat milk), enough to cover the oats
- Handful frozen blueberries
- 1 Tbsp chia seeds
- 1 Tbsp flax seeds
- 1 Tbsp peanut butter
- 1 Tbsp homemade date syrup
- 1 Tbsp green superblend powder
- Pinch of cinnamon
Mix all of the ingredients together in a large bowl and enjoy!
It’s a great filling breakfast packed full of plant based goodness. It’s really easy and quick to make, so it’s perfect for those mornings when you’re short on time. You can even make it up the night before as overnight oats so it’s ready for you in the morning. Just make up your mixture and keep it in the fridge overnight. It’s the perfect way to start your day!
Another favorite of mine is ‘Maple Mushrooms on Toast.’
- Handful of mushrooms
- Handful of spinach
- 1 Tbsp low-sodium soy sauce
- 1 Tbsp pure grade maple syrup
- 2 slices of wholemeal bread
- ½ avocado
- Handful of mixed seeds (sesame, sunflower, pumpkin)
Put the soy sauce and maple syrup into a small saucepan and heat over a medium heat. Add the mushroom, stir and allow to cook gently for 3 minutes. Add the spinach, put the lid on the saucepan and allow to cook for a further 2 minutes, stirring occasionally. While cooking, put your bread in the toaster and slice up the avocado. When the time is up, place your toasted bread on your plate. Lay the avocado on top of the bread. Then scoop out your mushroom and spinach mixture on top of the avocado. Lastly, sprinkle with the mixed seeds and enjoy!
Jacquie Smith is the founder of Little Adapts by Jax and a NYC-based Holistic Nutrition Coach and Barre + Yoga Teacher.
“I’ve been working in this space for four years, and one of the most common issues that my clients come to me with is what to eat for breakfast…”
My program, Little Adapts by Jax, teaches people how to make “little adapts,” or simple changes, in their lives that will lead to better health. Here are my favorite plant based breakfast options:
Jean Campbell is the Founder of Align Mat. She is a wellness expert who believes great physical and mental health can be achieved by the right food choices and a better lifestyle.
“Breakfast is the most important meal of your entire day, which is why I prefer to kickstart my day with a bowl full of bananas, oats, and almonds…”
My daily dose of banana almond granola provides the right dose of energy to get me through the day and keep me active throughout. It is the perfect meal with the right nutritional value. Also, this is a baked meal, which makes it even more healthy. I also like to add some dates into my granola as they’re great for an energy boost. On days when I wake up feeling low, this meal also helps to make me feel fresh.
Lexi Harrison is the Founder of Crowded Kitchen, a (mostly) vegan recipe development, food photography, and social media business.
“Here are a few of my favorite plant based breakfast ideas…”
Reda Elmardi is the CEO at StrongChap.com.
“My favorite plant based breakfast idea is a spinach omelette…”
After a long night of sleep, I like to refuel my body with something powerful and healthy to stay energetic throughout the day. Both eggs and spinach provide proteins, vitamins, minerals, and calcium to give you that natural boost of energy needed for the entire day. While eggs provide good fats, spinach is an excellent source of antioxidants. Other than an omelette, you can combine eggs and spinach to make scrambled eggs with spinach or baked spinach eggs. I keep switching among these three options for a change of taste. Since breakfast is the most important meal of the day, I prefer eating healthy.
Megan is the Founder of Megan Swan Wellness. She is a Wellness + Mindset Coach specializing in detoxification from refined sugars, gluten, alcohol, dairy, and processed foods. I love guiding women to reevaluate their relationship with these everyday toxins in order to rediscover their true sense of self and natural energy.
“I love vegan tacos with corn tortillas, pico de gallo + a slice of avocado per taco…”
This is a plant based and gluten-free option with endless possibilities! You can sauté up some fresh veggies or sauté up some veggie leftovers and done! Don’t forget to heat up your tortillas too! Here are some of my favorites:
- Sautéed mushrooms
- Sautéed zucchini
- Sautéed chickpeas + leeks
- Sautéed spinach w/ cumin + cherry tomatoes
- Garlic smashed potatoes
- Chipotle cauliflower
- Lentils w/ taco seasoning
Candice is a busy mom of three turned Health and Fitness Coach. She helps inspire other moms to reach their health, fitness, and weight loss goals. You can usually find her chasing her kiddos around, training Brazilian Jiu Jitsu, or sneaking away to read romance novels. You can connect with her at LittleStepsBigHappy.com.
“Here are some of my favorites…”
- Peanut butter and banana oatmeal. I add a large spoonful of peanut butter to a serving of oatmeal right before I put it in the microwave. Once it’s cooked, I stir it up together, slice up a banana, and add it on top.
- Overnight oats. I follow a traditional recipe, but I substitute milk with soy milk and yogurt with soy yogurt.
- Kodiak pancakes. The recipe can be made with just water. Or, I will use soy milk as a substitute for milk and applesauce as a substitute for the egg. Either way, they’re pretty delicious.
Malorie is a writer, editor, and vegan based in Northern California. She studied nutrition and briefly worked as a plant based nutritionist before moving onto her true passion – writing about Plant based topics. When she’s not working as an administrative manager, she’s running The Vegan Insider, a website dedicated to all things vegan and plant based.
“Here are a few of my favorite plant based breakfast ideas…”
- Soy yogurt with berries, nuts, and seeds
- Tofu scramble with veggies
- Breakfast burritos made with a protein tortilla, tofu scramble, and veggies
- Chia pudding with a side of toast and chia jam
- Stewed apples with warm spices and coconut cream
Cynthia Katsingris is a T1D level 31 and mom of two. She has increased her vegetable intake a ridiculous amount after learning how to reverse Hashimoto’s. She has many quick delicious veggie recipes on her website, ThisDiabetic.com.
“This is my absolute favorite plant based breakfast idea…”
- 1 onion cut into rings
- 1 organic zucchini made into spaghetti with Vegetti
- 1 frozen bag of organic broccoli or artichokes or spinach or any veggie you fancy
- Salt, pepper, smoked paprika, cayenne pepper to taste (can be left out)
- Olive oil
- You can also add beans if you’d like more protein
Put olive oil in a pan (as much as desired, and you can skip the olive oil if you are avoiding fats). Add onions and sauté until caramelized. (If doing without oil, let them char a little on each side.)
Season onions with seasonings listed above and distribute evenly.
Add freshly spaghettized zucchini (there is enough water in this to unstick onions if you don’t use oils), then add frozen veggies. Omgoodness it’s so delicious!
Brenda is a registered dietitian nutritionist at MyNetDiary and a certified diabetes educator who loves to help people get excited about healthy and delicious foods, nutrition science, and active living. Her nutrition advising approach is to help people simplify and personalize their plans. She has extensive experience applying that strategy when working with people who are challenged with health conditions.
“Here are a few examples of my favorite plant based breakfasts…”
- Cooked whole oats with flaxseed, topped with banana slices and cinnamon.
- Overnight oats made with soy milk, dried cranberries, flaxseed, and chia seed. Top with berries and almonds.
- 1/2 smashed avocado on whole-grain toast with a dish of melon.
- Greek yogurt topped with pumpkin seeds and fresh berries.
Why are they my favorites? These options are my favorite as they are not only delicious but they provide a nice mix of carbs, protein, and healthy fats to keep me fueled throughout the morning.
Richard is the creator of Repibox, a browser extension that allows you to jump straight to the recipe on every site.
“When I’m in a rush in the morning, I’ll throw a banana, peanut butter, and almond milk in a blender so I can grab and go…”
Unlike a pure fruit smoothie, the protein from the peanut butter will hold you through the day.
If I have a little more time, my favorite morning breakfast is waffles made using coconut oil and apple cider vinegar instead of eggs and milk. I’ll pour on a healthy dose of maple syrup and add glazed pecans.
Oliver Walsh is the Co-Founder of ASYSTEM, a science-backed company whose aim is to make self-care easy. They offer supplements, skincare, recovery, and pain management products created by combining the best of science with the best of nature.
“One of my favorite plant based meals is Orange French Toast…”
Simply use aquafaba in place of eggs, zest an orange, and after you’ve soaked the bread slices for a few seconds, brown each side in a skillet. Once that’s done, bake them in the oven for 10-15 minutes at 400 degrees and then top with your favorite fruit.
Overnight oats with chia is another go-to. It’s one of those easy, protein-packed meals that I can make ahead of time and not have to worry the next morning. Just stir everything together and top with nuts and more fruit the next morning.
Jessica Randhawa is the head chef, recipe creator, photographer, and writer behind The Forked Spoon. She creates delicious family-friendly recipes that anyone can make.
“Smoothies are easily my family’s favorite way to start the day…”
Our favorite plant based breakfast smoothie is my strawberry peach smoothie. Made with just three simple ingredients – peaches, strawberries, and apple juice – both kids and adults will go bonkers for their very own layered smoothie.
Morgyn is a registered dietitian nutritionist at SprintKitchen.com with experience in a variety of areas of health, wellness, human science, including weight management counseling. She helps to guide clients to make healthy, yet satisfying lifestyle choices.
“One of my favorite plant based breakfast ideas that I love to eat and recommend to clients is a quinoa bowl…”
The complex carbs give you energy to kickstart your day, while the protein helps to keep you feeling full for longer. I recommend toasting quinoa before cooking for a nutty flavor. My favorite toppings for breakfast quinoa are strawberries, blueberries, and chia seeds.
Adriana has been a full-time vegan food blogger at Willamette Transplant for two years, focusing on recipes that are easy to make with household staples that vegans and non-vegans alike will enjoy!
“I prefer plant based breakfasts that are quick and easy to make in the morning so I can fire up my computer and get my day going…”
Smoothies using frozen fruit and coconut milk, avocado, or protein powder are fast and filling – this flaxseed smoothie is a personal favorite! Chia or flaxseed pudding recipes paired with vegan yogurts and fresh fruit are also great options. Tofu scrambles are fantastic options if I’m feeling like something warm and hearty.
Rachel graduated magna cum laude from Boston University’s School of Hospitality Administration, where she first created Snow Monkey in her college apartment. Rachel has led Snow Monkey to secure a spot in the prestigious Chobani Food Incubator and expand distribution from 0 to 1,200 retail locations in only 2 years, rightfully landing her a spot on the 2019 Forbes 30 Under 30 list.
“One of Snow Monkey’s athlete ambassadors, Anna Weis, made a paleo pumpkin pancake recipe that we’re just obsessed with…”
All you need are three vegan eggs, half a cup of pumpkin puree, 3/4 cup of almond flour, a tablespoon of pure maple syrup, a tablespoon of ground cinnamon, and 2 scoops of our Maple Cinnamon Snow Monkey vegan ice cream alternative. Mix the eggs, pumpkin, flour, syrup, cinnamon, and Snow Monkey into a pancake batter, fry up some flapjacks on the skillet, and top with a few more scoops of Snow Monkey for some extra maple cinnamon-y goodness. We love this as a plant based breakfast because it’s truly indulgent but completely great for you. It’s a sweet start to your morning that will leave you feeling energized and ready for the day ahead. Although, if you’re in a time crunch, Snow Monkey is the perfect breakfast all on its own.
Bill Glaser has been a serial entrepreneur since the age of five when he went door-to-door selling vegetable seeds and greeting cards to make money to buy toys! His post-childhood career began as a financial advisor with storied Investment Banks before founding his own financial firm and then founding several companies as an entrepreneur. His latest booming venture, Outstanding Foods, celebrates plant based foods and how Addictively Delicious they can be.
“As a company that specializes in pigless bacon alternatives, plant based breakfasts are Outstanding Food’s most important meal of the day…”
We like to whip up a vegan tofu scramble with tofu, spinach, potatoes, and crumbles of our Pig Out Pigless Pork Rinds in the morning for a plant based meal that’s as nutritious as it is delicious.
Renee Ward is a health and safety engineer – turned certified health coach, speaker, creator of the MEND Method – and cancer rebel. Renee has over 30 yrs experience helping everyone from individuals to Fortune 100 companies, but she loves guiding high achieving, stressed out women 50+ back to their energetic and confident selves most.
“I often rely on smoothies for a quick, portable, and healthy breakfast…”
But colder weather and trading commute times for Zooming in my pj’s makes me long for warmer and heartier breakfasts. Eggs are a frequent go to for many people, but here’s a great plant based idea that still satisfies (especially for a Southern girl) – grits!
Cook regular, coarse-ground (not instant) cornmeal grits, using vegetable broth in place of water to bump up the flavor. Top with mushrooms and kale (or spinach) sauteed in olive oil and salt and pepper to taste, with a few red pepper flakes.
Leftovers are such a time saver, so double the grits and use the other half for lunch the next day – topping with black beans, diced avocado, and fresh salsa.
Craving morning sweetness and want to switch up the same old oatmeal? Prep the grits using coconut or almond milk instead of vegetable broth, and top with some no added sugar dried fruit, toasted nuts, and a dash of cinnamon.
Ben is a food lover and a keen cook who has gone vegan. He combines teachings from his mother – who worked as a chef for many years – with his background in chemistry to create plant based recipes for his blog, VeganRecipeBowl.com.
“For a lot of the year, when the weather is cool, my favorite breakfast is oatmeal…”
I make it with soy milk and top it with seasonal fresh fruit. It’s healthy, high-protein, sustainable, and it’s easy to make. It’s good to start the day with something that fits our daily goals.
During the warmer months, I switch things around and make smoothie bowls with plant based yogurt and fruits. Being able to freeze excess fruit and use it later in smoothie bowls helps me avoid food waste.
Trista Best is a Registered Dietitian at Balance One Supplements, Environmental Health Specialist, and Adjunct Nutrition Professor. Her dietetic background is in Public Health and weight maintenance private practice.
“Overnight oats are a favorite plant based breakfast…”
When searching for a quick and convenient breakfast, it is tempting to go straight for the sweet stuff and fill up on sugar and refined carbs like muffins and cinnamon rolls.
These food types will lead to a quick rise in glucose, a sugar spike, followed by a significant low.
This creates feelings of exhaustion and hunger. Because simple carbohydrates like these provide little fiber or other nutrients and are digested quickly, you find yourself hungry soon after eating a high sugar breakfast.
This doesn’t necessarily mean you have to avoid these foods altogether, but combining them with a protein breakfast food can help reduce this glucose spike and keep you full for longer.
Nutrient rich foods can be quick and easy without the excess calories and sugar. Overnight oats can be prepared all at once and used for a quick meal each day of the week. Make them with your favorite plant milk and mix in berries, nuts, dried fruit, and monk fruit or honey to sweeten.
Lisa Richards is a nutritionist and author of The Candida Diet. She has been featured on Today, US News, Women’s Health magazine, Huffington Post, Healthline, the San Francisco Chronicle, Reader’s Digest, Lifehack, Insider, and Well+Good, among others. Through her website, TheCandidaDiet.com, she explains the benefits of a low-sugar, anti-inflammatory diet.
“It is beneficial to take in complex carbohydrates in the morning because…”
They will provide you with feelings of fullness that will help prevent over eating throughout the day.
Complex carbs are ideal for breakfast because they will regulate your blood sugar more effectively, unlike simple carbs.
Carbohydrates are classified into two categories: simple and complex. Simple carbohydrates include carbs from processed and refined foods like convenience snacks foods.
They are considered bad carbs, but also come from milk and some fruits. This form of carbohydrate is broken down quickly and used immediately by the body for energy.
Complex carbohydrates are considered good and include whole grains like oats, which make the most ideal plant based breakfast. They are a whole food, rather than processed vegan meats, and provide the consumer with fiber and excellent nutrient rich toppings.
The fiber content of whole grains alone will help the consumer stay full and satisfied throughout the morning to prevent overeating and snacking.
Jessica Tishue is an award-winning social entrepreneur and novice molecular gastronomist. Founder and CEO of Cook & Culture and Bliss Foods™, Jessica has a huge heart for helping others and is committed to inspiring a food culture that honors our planet, uplifts our health, unites our people, and celebrates the art of good food.
“As a busy entrepreneur with a large appetite (metaphorically and practically speaking), I don’t compromise when it comes to my breakfast…”
For me, my breakfast needs to check the following boxes:
- Good for the planet, and good for my conscious
- Boosts my physical energy and helps me meet the demands of my day
- Enhances my mental cognition and focus
- Prevents disease and improves my overall health and well-being
- Supports my digestion and absorption of nutrients
- Improves my mental health
Here are two of my favorite plant based breakfast recipes that will help you check these boxes too. These recipes are great for busy moms, working professionals, stressed-out students, fitness enthusiasts, and anyone trying to survive and even thrive in our modern-day world.
- ¼ cup ground chia
- ½ cup hot water
- ½ teaspoon vanilla extract
- Organic fruit of your choice (I personally love warmed-up strawberries and blueberries)
- Other toppings, added based on your personal taste and health goals: a serving of cacao powder, organic raisins or goji berries, a scoop of your favorite protein
As a general rule of thumb, I try my best to include as much local produce and superfoods as possible, in an effort to lower my carbon footprint. I also opt for ingredients that are in plastic-free packaging because plastic has a whole host of harmful side effects in terms of our mental and physical health.
Mix all together in a bowl. Takes 5 minutes or less to prepare.
If you have a little extra time, spend time on the presentation of your food and make it beautiful. This helps stimulate the digestive enzymes in the salivary glands, and the beautiful presentation of your food will improve your happiness, gratitude, well-being, and overall digestive health.
- 2 boiled and mashed sweet potatoes
- ¼ -½ cup cassava flour
- A pinch of Himalyan salt
- 1 tsp of vanilla extract
- Coconut oil for pan cooking
- Optional fillings, flavors, and toppings of your choice: blueberries, cacao nibs, fair-trade organic chocolate chips, warm organic peanut butter, strawberries, bananas, a dash of maple syrup, etc.
- Mash together the boiled sweet potatoes with cassava flour, vanilla extract, and pinch of himalyan salt until they stick together and the potatoes aren’t overly wet.
- Mix in your optional fillings.
- Roll out and flatten sweet potato mixture into the shape of a pancake. (I personally love experimenting with different shapes to improve my mood, like hearts, unicorns, and cookie cutter shapes.)
- Heat up a saute pan on medium heat on the stove with coconut oil.
- Add pancakes and cook according to your preference.
- Top, decorate, and enjoy!
Along with breakfast, I always take a probiotic (I personally love Amy Myer’s brand) to keep my digestion and absorption of nutrients rocking, as well as enhance my mental health. I also take 2,000 IUs of vitamin D with K (again, I love Amy Myer’s) to boost my immune system, prevent disease, and support mental health. Vitamin D is a super important nutrient needed to ward off COVID and other illnesses, and improve your mental health. This nutrient is especially important right now since we are spending more and more time inside between winter and these COVID lockdowns.
Kathy A. Davis is a recipe developer, plant based lifestyle coach, and founder of VegInspired.com. She has been creating and sharing delicious plant based recipes with the world for more than six years. Kathy also authored the newly released 30-Minute Whole-Food, Plant-Based Cookbook.
“As a long-time plant based eater, I have tried everything from tofu scramble to smoothies and warm oatmeal to potato hash…”
I have found my favorite plant based breakfasts are ones that leave me satiated until lunchtime, pack a flavorful and healthy punch, and are easy to make.
On a warm day, I might whip up a quick strawberry banana smoothie with fresh bananas, frozen strawberries, plant based milk, ground flax, and a dash of cinnamon. Or I might prep my favorite Peaches and Cream Overnight Oats the night before for a grab and go breakfast.
On a weekend morning, I like to make scrambled tofu with firm tofu, veggies such as onions, peppers, mushrooms, and asparagus, spices and herbs like garlic, turmeric, cumin, and parsley, and some nutritional yeast for the cheesy vibe. I might pair that with simple oven-roasted potatoes or toast.
When I’m feeling fancy, I enjoy making plant based breakfast sandwiches. I bake my tofu seasoned with salt and pepper in a 400°F oven for about 20 minutes, then flip and bake another 20 minutes until each side is browned and crispy. I make a batch of my tempeh bacon while the tofu is cooking. Then I layer those on toasted English muffins or bread with a nice helping of mashed avocado. It is the perfect savory breakfast delight!