Breakfast is often called the most important meal of the day, and while that exact phrase might be debatable, it’s certainly a favorite for many. Starting your day with a fulfilling, healthy, and plant-based breakfast can set a positive tone. However, for those new to veganism or simply looking to diversify their morning routine, the idea of an “elaborate, homemade, and vegan” breakfast can seem intimidating. Concerns about missing traditional breakfast staples like eggs or finding quick, savory options are common.
But fear not! Eating a vegan breakfast is far from limited or complicated. Many delicious breakfasts are already vegan, or can easily be made so. This guide, drawing on insights from various sources, explores a wide range of vegan breakfast options that are not only easy and quick to prepare but also offer excellent nutritional value, including plenty of protein.
Why Focus on a Healthy, Protein-Rich Vegan Breakfast?
A nutritious meal in the morning can provide reliable focus and energy and help ensure you meet your nutritional needs throughout the day. Adding protein to your breakfast is particularly beneficial. Protein is associated with satiety, helping you feel full for longer and preventing that nagging hunger that can sometimes follow a less substantial meal. It can also help manage blood sugar levels, which may be especially important in the morning.
Beyond satiety and blood sugar, protein supports strong immunity and is crucial for tissue repair and maintaining lean muscle mass. While traditional “high protein” breakfasts often rely on animal products like eggs or meat, a well-planned vegan diet can easily provide all the protein you need by combining different plant foods.
Let’s dive into some fantastic ideas!
Quick & Easy Vegan Breakfasts (Ready in Minutes!)
For those mornings when time is of the essence, simplicity is key. You don’t need supermarket hacks like muesli bowls or toast with butter; homemade can still be quick and healthy.
Peanut Butter Toast (or Alternative Spreads) with Fruit: This is uncomplicated and foolproof. Toast your favorite bread, slather it with peanut butter (or pistachio butter, or even hummus for a savory twist), and add washed fruit. Peanut butter provides protein and healthy fats.
Cold Cereal with Non-Dairy Milk: A classic for a reason, a bowl of cereal is incredibly easy. Read the labels at your store to find animal-product free options and pair with your preferred non-dairy milk like soy, almond, oat, or coconut milk. Soy milk offers a robust nutritional profile, including protein.
Smoothies: Smoothies are great on-the-go meals and an easy way to include fruits and vegetables. Blend plant milk (like soy, almond, oat, or cashew milk) with ingredients like bananas, berries, peanut butter, soaked almonds, or spinach. Adding protein sources like peanut butter, hemp seeds, chia seeds, or protein powder boosts satiety.
Smoothie Bowl: A slightly more involved version of a smoothie, offering a different texture and presentation. Make a thick smoothie base with plant milk, peanut butter, banana, and soaked almonds. Pour into a bowl and top with muesli, fruit slices (like banana or pomegranate), coconut, or roasted seeds.
Instant Oatmeal: When you need something warm and fast, instant oatmeal is a good option. Just add hot water (easy even in a hotel room with a coffee pot!). Enhance it with nuts, dried fruit, or peanut butter for added nutrition and flavor.
Savory Vegan Breakfasts
If you’re craving something savory to start your day, there are plenty of satisfying options that don’t involve eggs. Focusing on savory breakfasts can potentially help lower glucose spikes throughout the day.
Tofu Scramble: A staple in vegan breakfast menus, tofu scramble is hearty and savory. Brown firm tofu in a skillet and season it with black salt (kala namak) and pepper for an “eggy” taste. You can add spices like turmeric, garlic powder, onion powder, paprika, chipotle chilies, and nutritional yeast for flavor. Adding tahini and oat milk creates a creamy, egg-like texture. Serve it as is, with toast, breakfast potatoes, hash brown patties, or as a filling for burritos or tacos. Prep a big batch and reheat for quick weekday meals.
Munglet (Vegan Omelet) / Mung Chilla: Made from ground mung dal (small yellow split lentils), this is a traditional Indian dish that has become popular elsewhere. Soak the lentils, grind them into a batter, and cook on a flat pan with toppings like chopped tomato, onion, coriander, and green chillies. It’s delicious, nutty, and healthy. Chickpea flour (besan) can also be used to make a similar pancake or “chilla”.
Spiced Roasted Chana: An excellent source of vegan protein, made from black gram (kaala chana). Soak the beans overnight, then boil or pressure cook them. Season with spices and raw chopped veggies, or sautee with onion, garlic, ginger, and tomato. Garnish with lemon and herbs.
Bread Besan Toasties: Like savory French toast, this uses slices of bread dipped in a chickpea flour (besan) batter seasoned with salt, chili flakes, turmeric, and pepper. Cook on a pan with chopped vegetables like onion, tomato, chili, and capsicum. Requires no pre-soaking.
Roasted Vermicelli (Masala Sevaiyya): A famous Indian breakfast, similar to thin pasta. Cook with oil, spices (cumin seeds, curry leaves), and vegetables (onion, tomato, potato, peas). Garnish with roasted peanuts, coriander, or pomegranate. Can be made in bulk.
Potato Corn Fritters (Tikkis): These require pre-boiling potatoes. Mash potatoes with spices (salt, pepper, red chilli, cumin), chopped coriander, and sweet corn or other veggies. Form into balls and flatten onto a heated griddle with oil. Cook until golden brown.
Spinach Corn Sandwich: A delicious and healthy option, though potentially less easy from scratch. Sautee spinach and corn with olive oil. Add vegan mayo or cheese, salt, and pepper. Spread between bread slices and toast.
Tomato Mushroom Toastie: An easier and quicker savory toast option. Use artisanal bread, baguette, or sourdough. Cook mushrooms and tomatoes separately with garlic and olive oil. Rub garlic on bread, toast, and top with the cooked mushrooms, tomatoes, and basil.
Beetroot Ragi Instant Dosa: A quick version of the South Indian staple. Combine ragi flour (millet) and rice flour with beetroot puree, salt, pepper, cumin seeds, coriander, and chillies into a runny batter. Cook on a hot, oiled griddle until toasted on both sides.
Grits: Creamy vegan grits are ready quickly and can be eaten plain or as a base for savory additions like veggie sausage and roasted vegetables.
Savory Oatmeal/Porridge: Oats aren’t just for sweet breakfasts. Cook oats with vegetable broth and add savory toppings like onions, spinach, black beans, hot sauce, soy sauce, kimchi, or vegan cheese. Can be made as overnight oats too.
Hummus Toast/Wraps: Slather hummus on toast or tortillas and add vegetables like cucumber, red bell pepper, onion, or avocado.
Lentil Porridge / Khichdi: Cook lentils (like red lentils) or a mix of grains and lentils (like steel cut oats and red lentils for khichdi). Season with spices or vegan broth.
Baked Beans: A classic component of a proper English breakfast. Serve with other savory sides.
Miso Soup: A warm, savory option that can include tofu or chickpeas and seaweed for added protein.
Arabic Breakfast (Mezzeh): A variety of dips and sides eaten with flatbread. Includes options like Galaya (fried tomatoes), hummus, baba ghanoush (eggplant dip), vegan yogurt with oil and spices, and olives. Many components can be made ahead.
Meal Prep & Make-Ahead Vegan Breakfasts
Planning ahead is a great strategy for busy mornings. Prepare components or entire meals in advance to save time and reduce stress.
Vegan Overnight Oats: These oats are soaked in liquid overnight rather than cooked. They are ready when you wake up and can be taken on the go. A basic recipe includes rolled oats, chia seeds, salt, and non-dairy milk. Chia seeds are vital for thickening and creating a creamy texture. Rolled oats are generally preferred for texture, but quick oats can also work.
- Protein Boosters: Add shelled hemp seeds (hemp hearts), peanut butter, pumpkin seeds, ground flax seeds, or use soy milk for extra protein. A single serving can easily provide nearly twenty grams of protein.
- Flavor Variations: Endless combinations are possible. Try Peanut Butter and Jelly, Lemon Blueberry, Double Chocolate (with cocoa powder), Cinnamon Apple, or Mango Coconut. Add spices like cinnamon, turmeric, or ginger, or sweeteners like maple syrup or coconut sugar.
- Meal Prepping: Make several jars at once for different flavors throughout the week. Store in airtight containers like mason jars.
- Storage: Overnight oats last up to 4-5 days in the fridge. Add fresh fruit like bananas just before serving to prevent browning. You can also freeze overnight oats for up to 8 weeks. They can be eaten cold or warmed up.
Breakfast Burritos: Hearty, savory, and full of flavor. A deluxe version can include eggy tofu scramble, vegan queso sauce (often cashew-based), crispy roasted potatoes, pico de gallo (salsa), and avocado.
- Meal Prepping: Most components can be made ahead of time (queso sauce, tofu scramble, roasted potatoes, pico de gallo), except for the avocado. Assemble the burritos on the day you eat them for best texture.
- Freezing: Breakfast burritos can be frozen. It’s recommended to omit salsa and avocado if freezing and add them fresh after reheating. Reheat refrigerated burritos wrapped in foil in the oven.
Baked Goods: Prepare muffins, breakfast bars, or baked oatmeal over the weekend and enjoy them throughout the week. Many recipes can be frozen.
Batch Cooked Components: Cook larger quantities of things like tofu scramble, roasted vegetables, or breakfast potatoes and store them in the fridge to quickly assemble meals like hashes or burritos during the week.
Leftovers for Breakfast: Don’t underestimate the power of dinner leftovers! Many savory dishes like lentil stew, chili, pasta, stir-fries, or rice and beans make excellent and quick breakfasts.
Sweet Vegan Breakfasts
For those who prefer a sweeter start, there are many delightful vegan options beyond just plain toast or cereal.
Vegan Pancakes: Light and fluffy pancakes can be made with just a few pantry staples like flour, baking powder, salt, sugar, non-dairy milk, water, and oil. No eggs or dairy needed. Easily double or triple the recipe to feed a family or save for later.
- Variations: Add chocolate chips or blueberries to the batter. Serve with vegan butter, maple syrup, fruit, vegan lemon curd, or chocolate ganache.
- Storage: Store leftovers in the fridge for up to 5 days or freeze for months. Reheat in the microwave or toaster oven.
Vegan French Toast: Think of bread besan toasties (mentioned above) as a savory French toast. Sweet vegan French toast can also be made without eggs. One recipe uses sweetened condensed coconut milk and freeze-dried strawberries. An overnight French toast bake is also a make-ahead option.
Vegan Yogurt with Toppings: A simple and quick option. Top non-dairy yogurt with berries, granola, nuts, dried fruit, or vegan chocolate chips.
Peanut Butter & Banana Quesadilla: A lazy person’s crepe. Spread peanut butter on a tortilla, add banana slices, top with another tortilla, and toast in a skillet. Protein, whole grains, and fruit in one portable package.
Chia Pudding: Chia seeds soaked in liquid (like plant milk) form a pudding-like consistency. Can be prepped the night before. Add flavors like chocolate, peanut butter, and fruit. If the texture is off-putting, you can blend it for a mousse-like consistency.
Vegan Breakfasts for Travel & Limited Kitchens
Even without a full kitchen, you can have a satisfying vegan breakfast.
- Hotel Room with Fridge: Pack cereal and non-dairy milk (transport milk in sealed plastic bags to avoid issues). Non-dairy yogurt is also a grab-and-go option. Baked and flavored tofu can be eaten cold or warmed if a microwave is available.
- Hotel Room with Microwave: Instant oatmeal packets just require hot water. Pack nuts or dried fruit for toppings. Dry vegan soups that need hot water are also possible. If you have a fridge, you can reheat batch-prepped tofu scramble or breakfast potatoes. Frozen waffles can be microwaved or toasted.
- No Fridge or Microwave: Lara Bars are filling and made with whole foods. Packets of nut butter or hummus can be spread on bagels, bread, or crackers. Whole grain bread, bananas, and nut butter are easily assembled. Pack bamboo silverware for convenience.
Finding Your Vegan Breakfast Routine
The key to making vegan breakfast easy and enjoyable is finding what works for you. Experiment with different recipes and find favorites that fit your lifestyle and morning schedule. Whether you prefer quick and simple or have time for something more involved, there’s a world of delicious plant-based breakfast options waiting to be explored.
Don’t be afraid to adapt recipes, combine components from different ideas, or simply eat leftovers for breakfast. Being vegan is wonderfully uncomplicated with these dishes that anyone can make.
