Vegan breakfasts are characterized by being more digestible, light, nutritious and healthy. Whether we are vegan or not, they will be a perfect option to include in your diet. Also, depending on how you approach the recipes, you can achieve very creative meals, full of new flavors and with very appetizing presentations. And as you well know, breakfast is the most important meal of the day, as it breaks the fast of several hours, replenishes glucose levels in the body and provides the necessary nutrients to face the activities of the daily day. For this reason, planning your menu ahead of time is a tactic that works for any eating style.
Wondering what the best 67 vegan breakfasts are? we provide you with a complete list. Let’s go there!
Vegan breakfast recipes with oatmeal
Oatmeal is beneficial in general, but it is especially important in the vegan diet, as it is the cereal that contains the most protein, providing 14% of it per 100 grams. In addition, when the grain is whole, it provides the following essential compounds for the body: B complex vitamins (B1, B2, and B6), vitamin E, magnesium, zinc, calcium, copper, iron, phytonutrients and abundant dietary fiber.
Currently, the food industry offers different alternatives to consumers in relation to oats, depending on the diet you follow; you can specifically buy vegan oats. This type of product assures you that no ingredients of animal origin, chemicals or sweeteners have been used. With that said, here are the best vegan breakfast oats:
- Oatmeal porridge
- Vegan Banana Oatmeal Cookies
- Zucchini areas with oatmeal
- Spinach areas with oatmeal
- Vegan apple crumble
- Vegan pizza waffles
- Baked vegan pancakes
- Vegan banana bread
- Vegan pancakes
- Eggless Oatmeal Pancakes
Protein vegan breakfast recipes
The substitution of animal proteins for vegetables is perhaps one of the most important points to review when considering a vegan diet. Since although there are good protein sources in vegetables, they are not always complete, and in those cases, you must combine them with other foods so that they provide all the essential amino acids to the body. In a vegan diet, the most important protein sources are: chickpeas, lentils, seaman, tofu, quinoa, mushrooms, nuts, vegan protein powder (it is a mixture of several ingredients), soy (textured, in flour or grain), dried spiraling, peanuts, black beans, dried nor seaweed, chia (it is a complete vegetable protein), among others.
Also, never forget that of 60 grams of protein that you need to consume during the day, 27 grams must be included in breakfast (you must bear in mind that every 100 grams of protein food provides between 20-30 grams of protein depending on the food). For this reason, you will surely want to include one of the following vegan protein breakfasts in your menu:
- Quinoa and avocado wraps
- Vegan eggless potato omelet
- Vegan kebab with seaman
- Peanut butter cookies
- Sponge cake with peanut butter
- Vegan fauna
- Vegan souvlaki in pita bread
- Tofu smoothie
- Salty quinoa
- Quinoa and avocado salad
Savory Vegan Breakfast Recipes
It is always good to have several options for breakfast, and as long as you choose them judiciously, you ensure a balanced diet, a very important issue when following special diets. What do you think if you take a look at the following savory vegan breakfast recipes? Don’t miss out on these healthy recipes!
- Beet bread
- Vegan quiche Lorraine
- Tabbouleh stuffed cabbage wraps
- Vegetarian mushroom wraps
- Vegetable fajitas
- Vegan chard omelet
- Vegan scrambled eggs
- Vegan aguachile
- Vegan Salty Pumpkin Pie
- Vegan tofu sandwich with spinach and mushrooms
- Chickpea salad with spinach
- Cooked chickpea salad
Gluten free vegan breakfast recipes
The celiac diet should normally replace and compensate for the nutrients provided by foods with gluten, however, if the person with celiac disease is vegan, they will also have to make up for the lack of protein and other nutrients found in foods of animal origin. That is, a double restriction requires special attention in food to ensure that the body functions properly. For this reason, it is essential to consult with the specialist doctor and nutritionist, so that both assess the situation and can design the diet.
Also, keep in mind that several common foods in the vegan diet, such as soy, legumes, grains and seeds, can be exposed to cross-contamination, so you should check that the label of any of these products mentions: gluten free or TACC free. Well, taking into account all of the above, we propose some recipes for healthy gluten-free breakfasts:
- Gluten free pancakes
- Spinach and avocado green smoothie
- Banana smoothie bowl
- Chard fritters without chard without egg
- Vegan Penzias from Cadiz
- Vegan garlic scramble
- Broccoli areas
- Gluten-free vegan carrot cake
- Gluten-free and lactose-free donuts
- Chia and cocoa pudding
- Sugar free oatmeal cookies
- Quiche with sweet potato base
Vegan breakfast recipes for children
Some pediatricians mention that children from a certain age can receive a vegan diet without suffering risks to their health, although it must always be under medical supervision (Sanchez et al., 2016). In addition, the vegan diet is considered a very beneficial food alternative as long as the menu is planned properly and is supplemented with the required food supplements, in order to avoid any deficiency. The right age to start is from two years old, because before that time you should not do without breast milk or formulas of animal origin.
Likewise, remember, breakfast should never be eliminated, and even less so in the case of children and adolescents. A healthy breakfast helps them maintain and improve physical and intellectual performance throughout the day, it provides between 20-25% of the daily caloric requirement. Do not miss the following vegan breakfast recipes for children:
- Vegan tofu omelet
- Vegan avocado sandwich
- Vegan chickpea kebab
- Pomegranate smoothie
- Mango smoothie bowl
- Chocolate Banana Smoothie Bowl
- Yoghurt fruit bowl
- Vegan dorayaki
- Vegan orange cake
- Crepes without eggs or milk
Other vegan breakfast recipes
Savory vegan breakfasts, and also sweet ones, allow you to explore new flavors full of creativity and nutrients. And although eating vegan food is part of a lifestyle for many, everyone can take advantage of its benefits by incorporating its recipes into their diet alternately, without drastically modifying their usual diet.
