Our favorite plant-based breakfast ideas cater to vegans and non-vegetarians wishing to have one plant-based meal daily. Knowing this, can plant-based breakfasts supply the necessary nutrients for your body while losing weight and/or being environmentally conscious?
Here’s some good news – we compiled a list of plant-based breakfast ideas to suit weight loss efforts, vegans, busy people on the go, and those who are seeking enough daily protein. Let’s show you our deliciously simple plant-based breakfast ideas.
Some plant-based breakfast ideas include favorites, like:
Now let’s look at what makes plant-based breakfasts healthy, before going over meal ideas.
Enjoying plant-based breakfast ideas is a good idea for vegans and anyone wishing to replace at least one meal daily with a fiber-rich plant-based alternative. Let’s discover some quick facts about plant-based breakfasts, then go over our top picks.
Veganism is the strictest kind of plant-based diet, so it helps to outline what vegans may eat. The NHS and Victoria Department of Health agree that vegans don’t eat animal products, including dairy, eggs, honey, and gelatine (25, 32).
Vegans are typically environmentally conscious, concerned about animal welfare, and avoid all animal products and byproducts. However, lacto-ovo vegetarians and pescatarians usually still eat eggs, dairy, and honey, while pescatarians also eat fish and other seafood. Here are the five breakfast food groups vegans can eat, with everyday examples (25, 32):
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Merriam-Webster defines eco-friendly as “not environmentally harmful” (11). By that definition, any breakfast made from sustainably cultivated plant-based foods should fit in an eco-friendly list .
Additionally, sourcing local and/or organic fruits, vegetables, and whole grains reduces the environmental impact further. The United Nations Food and Agriculture Organization states that organic produce reduces greenhouse gasses and non-renewable energy use by not using the types of fertilizers which are produced using high quantities of fossil fuels (33).
Plant-based foods offer health benefits, which is the reason for vegetarians and non-vegans to adopt or move toward a more plant-based diet, even with one meal each daily. Let’s look at the potential benefits, which include possible weight loss and better diabetes management.
First, a randomized controlled trial in New Zealand examined patients with overweight or obesity and heart disease, hypertension, or diabetes eating a whole foods plant-based diet which was not energy restricted over 6 months (23). The results showed that body mass index (BMI) and total cholesterol improved in the participants.
Another German randomized controlled trial of 45 healthy non-vegans who were placed on a 4-week vegan diet, reduced their dietary acid load, which the authors state has been associated with diabetes, heart disease, and renal conditions (2).
Furthermore, a systematic review and meta-analysis from Boston that included over two million participants, confirmed that healthy plant-based diets can improve risk factors related to heart disease, cancer, and type two diabetes (1).
Research by the Southern California Permanente Medical Group examined over 40 studies to update nutritional information for healthcare providers, regarding plant-based diets (16). They discussed health concerns about plant-based diets, which include potential for deficiencies in certain nutrients. They point out some plant-based foods which are rich in the following nutrients of concer:
Discuss nutrient supplementation with your healthcare provider if you worry about eating enough foods fortified with vitamins B12 and D, iron, calcium, and essential fatty acids.
Meanwhile, University Hospitals suggest that plant-based diets are fiber-rich, which is necessary for digestive health and vital nutrient absorption (17). Men should have around 38 grams while the average for women is around 25 grams of fiber daily.
Contrary to popular belief, the updated healthcare provider guidelines for plant-based nutrition found that vegans don’t lack protein as much as people believe (16). Some vegetarians get plenty of protein from eggs and dairy.
Additionally, vegans get protein from plant-based sources, including soybeans, brown rice, quinoa, soy milk, tofu, and tempeh. Soy products, amaranth, and quinoa are some of the few complete plant-based proteins with all 9 essential amino acids that can be added to your breakfasts for higher protein counts (32). Amino acids help the body naturally repair cells and tissue.
Furthermore, these protein sources will increase your counts in breakfast ideas (32):
Additionally, you can use plant-based protein powders to increase the protein in breakfasts.
Read more: Why Stop Eating Oatmeal – A Breakfast Revolution
Healthy plant-based breakfast ideas, easy breakfasts, and vegan-friendly savory meals are a part of our lineup. Some recipe ideas are better for on-the-go breakfasts, while others are better suited for plant-based meals for weight loss. Let’s discover the top breakfast ideas.
Easy plant-based breakfasts should include classic ideas and traditional flavors, some taking a few minutes to make, and others using a few ingredients. All macros are per serving.
The banana-baked oatmeal from A Couple Cooks is ideal for a fast plant-based breakfast idea with a touch of sweetness (4). The cinnamon and allspice blend is delectable. It’s also a vegan-friendly breakfast with maple syrup and the option to use oat or almond milk.
Macros: 265 calories, 40.6 g carbs, 7.5 g fat, 5.6 g protein, and 5.1 g fiber (4)
The Conscientious Eater shares a plant-based smoothie with unusual ingredient combinations (6). The cauliflower, cacao powder, bananas, peanut butter, and dates make a mouth-watering breakfast.
Macros: 397 calories, 62 g carbs, 14 g fat, 14 g protein, and 10 g fiber (6)
The Plant-Based School has an easy recipe for vegan-friendly pancakes (10). It isn’t the healthiest option with the lowest carbs, but this list includes classics. The recipe uses almond milk, butter alternatives, and fruit toppings for yummy pancakes.
Macros: 118 calories, 24 g carbs, 1 g fat, 3 g protein, and 1 g fiber (10)
The Plant-Based School has a tofu cream cheese recipe that makes breakfast a breeze if you spread it on some whole-grain toast (26). It would also be delicious on a vegan bagel.
Macros: 118 calories, 3 g carbs, 11 g fat, 4 g protein, and 1 g fiber (26)
Plant-based breakfast on-the-go ideas should let you take breakfast anywhere. Let’s see which ideas will suit busy lifestyles. Each recipe idea’s macros are per serving.
BBC Good Food has a plant-based avocado smoothie which is low in calories and rich in fiber (3). Smoothies are ideal for on-the-go busybodies who need fast breakfasts. The tasty smoothie has avocados, kale, spinach, pineapple, cucumber, and coconut water.
Macros: 262 calories, 21 g carbs, 16 g fat, 8 g protein, and 9 g fiber (3)
The Plant-Based School has a tasty granola recipe (13). The recipe suggests breaking the granola into pieces for a bowl, but you can create bars with your baking sheet instead. Meanwhile, the recipe uses walnuts, almonds, oats, mixed seeds, and tahini for a plant-based treat.
Macros: 162 calories, 15 g carbs, 10 g fat, 5 g protein, and 3 g fiber (13)
Cotter Crunch has another mouth-watering plant-based breakfast recipe on the go (15). You get plenty of nutrients with rolled oats, flaxseeds, pumpkin seeds, apricots, and protein powder, while enjoying a sweet on-the-go plant-based breakfast.
Macros: 232 calories, 23.8 g carbs, 11.3 g fat, 13.2 g protein, and 5.1 g fiber (15)
The Conscientious Eater has another brilliant plant-based breakfast idea (14). Overnight oats are a plant-based joy for busy people who like to put the oats in on-the-go jars. The oatmeal recipe includes peanut flour, chia seeds, almond milk, and agave or syrup.
Macros: 428 calories, 51 g carbs, 18 g fat, 20 g protein, and 14 g fiber (14)
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Plant-based breakfast ideas for weight loss should consider lower calories per serving (24). Let’s aim for 250 or fewer calories per serving. The macros in each of our top picks are per serving.
Who knew muffins are plant-based treats that may help you lose weight? The Plant-Based School has a recipe for chickpea frittata muffins with only 11 g of net carbs, if low-carb is your thing (5). Chickpea flour, nutritional yeast, and the perfect blend of spices make these muffins ideal.
Macros: 124 calories, 15 g carbs, 5 g fat, 6 g protein, and 4 g fiber (5)
Feasting on Fruit shares a delectable oatmeal cup recipe with low calories and carbs (22). The recipe is a sweet treat for breakfast. It uses applesauce, non-dairy milk, coconut sugar, hemp seeds, and rolled oats.
Macros: 153 calories, 15 g carbs, 8 g fat, 5 g protein, and 3 g fiber (22)
Make it Dairy Free has a breakfast skillet recipe with plant-based ingredients and lower carbs and calories per serving than some recipes (30). The recipe uses Russet potatoes, coconut oil, different peppers, onions, and mushrooms for a breakfast-style stir fry.
Macros: 200 calories, 27 g carbs, 9 g fat, 5 g protein, and 5 g fiber (30)
The Plant-Based School has a mayo recipe ideal for whole-wheat toast in the morning (9). However, spread it on low-carb bread alternatives if you’re counting the calories and carbs per slice. Vegetable oil, soy milk, olive oil, salt, mustard, and lemon juice make a fast mayo.
Macros: 99 calories, 0.2 g carbs, 11 g fat, 0.2 g protein, and 0.1 g fiber (9)
Our favorite plant-based breakfast ideas with high protein let you enjoy the benefits of feeling full and eating essential amino acids (7, 32).
Eating Bird Food has a high-protein breakfast sandwich with tempeh bacon that increases protein without protein powders (29). Tempeh amplifies the protein naturally.
Macros: 519 calories, 46 g carbs, 29 g fat, 22 g protein, and 11 g fiber (29)
Trifecta Nutrition has a chia seed pudding ideal for plant-based breakfasts (12). The protein powder adds much more protein to a serving. Also, the sweetness is optional with maple syrup, but vanilla extract and strawberries add natural sweetness.
Macros: 260 calories, 10 g carbs, 11 g fat, 21 g protein, and 0 g fiber (12)
Melissa Traub has a breakfast burrito with tons of protein and vegan-friendly ingredients (27). Black beans, tofu, bell pepper, apple, onion, and avocados blend with walnuts, tamari sauce, cilantro, and turmeric for aromatic burritos.
Macros: 287 calories, 32 g carbs, 13 g fat, 20 g protein, and 15 g fiber (27)
The Heart Dietician has a new spin on oatmeal recipes, which you’ll love for the protein count and savory tastes (31). The oatmeal recipe uses soy milk, steel-cut oats, pumpkin puree, red lentils, and pumpkin pie spice for a savory yet comforting flavor.
Macros: 315 calories, 44 g carbs, 9 g fat, 16 g protein, and 13 g fiber (31)
Vegan breakfast ideas should only use plant-based foods and ingredients (25, 32). However, the savory ideas include macros per serving and offer eco-friendly options.
A Couple Cooks shares an easy tofu scramble with vegan-friendly ingredients (8). Tofu, baby greens, olive oil, and a delicious blend of spices make this fast recipe an ideal savory breakfast for vegans. It takes less than 10 minutes to make.
Macros: 304 calories, 6.6 g carbs, 25.6 g fat, 14.2 g protein, and 2.6 g fiber (8)
Read more: 4 Keto Quiche Recipes for a Savory Breakfast
Connoisseurus Veg has the tastiest quiche breakfast recipe for vegans using no eggs (18). Russet potatoes, leeks, garlic, soy sauce, olive oil, soy milk, and tofu make the most incredible vegan-friendly quiche for another savory breakfast idea.
Macros: 246 calories, 22.2 g carbs, 13.6 g fat, 11.4 g protein, and 2.8 g fiber (18)
The Conscientious Eater has a savory pancake breakfast idea you’ll love as a vegan (19). Chickpea flour, apple cider vinegar, parsley, cilantro, cumin, onion, and garlic blend beautifully to invite a savory yet classic plant-based breakfast for vegans.
Macros: 98 calories, 15 g carbs, 2 g fat, 6 g protein, and 3 g fiber (19)
Running on Real Food has a breakfast bowl ideal for savory-loving vegans (20). Sauteed kale, mushrooms, and onions complement the tofu scramble with soy sauce and turmeric. Meanwhile, the avocado and brown rice are pretty filling.
Macros: 373 calories, 53 g carbs, 12 g fat, 16 g protein, and 9 g fiber (20)
The NHS and Victoria Department of Health suggest the five food groups vegans can eat include fortified plant-based dairy alternatives or soy products, fruits, vegetables, legumes, and whole grains (25, 32).
Eggs are acceptable for vegetarians who eat eggs or people on an unrestricted or regular diet who enjoy occasional plant-based meals (32). However, the NHS outlines that veganism, the strictest kind of plant-based diet, doesn’t include dairy or eggs because the items are animal products (25).
The one meal-a-day plant-based movement suggests you swap one regular meal daily with a plant-based alternative, whether doing it for environmental or health purposes. A German meta-analysis of 37 studies over 19 years found that substituting animal-based foods with plant-based foods may reduce the risk of cardiovascular disease (21).
You may need more protein and fiber to stop feeling hungry or feel full longer on a plant-based diet. A Korean review of clinical evidence related to protein-rich diets shows that higher-protein meals reduce ghrelin, a hunger-inducing hormone (7).
Meanwhile, protein increases satiety hormones like glucagon-like peptide- 1 (GLP-1) and cholecystokinin (CCK). Also, a Malaysian systematic review shows that soluble fiber takes longer to digest and may help you feel fuller for longer (28).
Our favorite plant-based breakfast ideas will sort your carvings as a vegan, pescatarian, vegetarian, or environment enthusiast. Meanwhile, some are good for weight loss, while others pack more protein. Choose one that suits your needs, and enjoy the recipe!
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