Nutritious Breakfast Ideas: Quick & Easy, Plant-Based Breakfast Recipes

by Liberty Stembridge, Lifestyle Columnist


Published in Lifestyle on 17th October, 2019


Been wanting to improve your diet, or try some more plant-based meals, but don't know where to start, or if you have the time? These quick and easy plant-based breakfast recipes will have you full of energy, vitality and nutrients in no time at all.

Banana Pancakes

Pancakes might seem like a lengthy meal to make for breakfast, but really they can be super quick, easy and simple. An excellent option for a day when you need a bit of a pick-me-up in the morning.

banana pancakes

Ingredients:

  • 1 cup of plain flour
  • 1/2 cup of coconut oil
  • 1 cup of non-dairy milk
  • 1 tsp of baking soda
  • 1 ripe banana
  • 4 tbsps of maple syrup

For this recipe, simply mash the banana well and mix with the maple syrup, coconut oil, and nondairy milk. Combine with the flour and baking soda and stir well until fully mixed, the mixture should be runny, but still thick.

Preheat a non-stick pan with some coconut oil, and dollop a generous amount of mixture into the pan. Wait until the pancake is about halfway cooked and easy to flip before turning over to cook through on the other side. For an optional extra, add in some chocolate chips!

Oatmeal - 3 Ways

Plain Oatmeal

Sometimes, the simpler the better. On days when you're feeling run down, or can't be bothered to make breakfast, plain oatmeal is here to save the day. In this recipe, a dollop of coconut cream adds a little extra creaminess to give the oatmeal an upgrade from average to amazing.

plain oatmeal

Ingredients:

  • 1 cups of oats
  • 1 cup of non-dairy milk
  • A dollop of coconut cream
  • Maple syrup / brown sugar

To make this, simply combine the oats, milk and coconut cream in a saucepan and cook on the stove on medium heat, stirring as you go. When the oatmeal has expanded and thickened, pour into a bowl and top with the maple syrup or brown sugar.

Fruity Oatmeal

fruit oatmeal

Ingredients:

  • 1 cups of oats
  • 1 cups of oats
  • 1 cup of non-dairy milk
  • A dollop of coconut cream.
  • 1/2 cup of frozen berries (raspberries, blueberries, redcurrants, and other forest fruits work well here)
  • Maple syrup as desired

Like the previous recipe combine the oats, milk and coconut cream in a pan. Once the mixture is hot, add the frozen fruit and cook until the mixture is thick and the berries have completely defrosted. Pour into a bowl, drizzle maple syrup as desired and top with any additional toppings such as nuts, chia seeds or grated apple.

Chocolate + Peanut Butter Oatmeal

otameal chocolate peanut butter

Ingredients:

  • 1 cups of oats
  • 1 cup of non-dairy milk
  • A dollop of coconut cream
  • A few squares of dairy-free dark chocolate (add more or less depending on how chocolatey you want your oatmeal)
  • 3 tbsps of smooth peanut butter
  • Maple syrup as desired

As before, combine the oats, milk, and cream in a pan and heat until warm, then add in the chocolate chunks and peanut butter and stir continuously until the chocolate has melted and the entire mixture is thick and well combined. Pour into a bowl and enjoy as is or with some extra added toppings (frozen raspberries go really well).

Protein Smoothie

This protein smoothie recipe uses hemp protein as an all-natural, plant-based source of protein. The banana, chocolate, and peanut butter give it a treat-like feel, but without any of the guilt, plus they add in some extra good fats and carbs to keep you running all morning. If you don't like hemp protein powder or don't have access to any, try a regular vegan chocolate-flavored protein powder instead.

protein smothie

Ingredients:

  • 1 tbsp of cacao (add more or less depending on how chocolatey you like your smoothies)
  • Plant-based milk (it is best to add in as much as you need, depending on how thick you like your smoothies)
  • 1 banana (frozen if you like a nice, thick and cold smoothie)
  • 3 tbsps of peanut butter
  • 2 tbsps of hemp protein powder

Simply chuck all of the ingredients into a high-powered blender and blend until smooth. The end result should be a thick, creamy and super yummy thick-shake to enjoy on the mornings when you need to get going quickly.

Tofu Scramble, Avo + Toast

tofu avocado toast

Missing scrambled eggs whilst on a plant-based diet? Not to worry, this classic combo of avo, tofu, and toast will satisfy all of your cravings. To make the tofu scramble you will need:

  • 1/2 block of silken tofu (or as much as you desire)
  • 1 tsp of nutritional yeast
  • 1 tsp of garlic powder
  • 1/4 tsp of turmeric
  • A pinch of sea salt

When using silken tofu, this recipe works best, however, it can be done with firm tofu, you will simply need to crumble the tofu first, and mix with a bit of soya milk.

To make, add the silken tofu to a preheated frying pan with a splash of oil. Add the nutritional yeast, garlic powder, turmeric, and salt and stir gently as it cooks. The tofu should start to "scramble" and become lumpy.

Once it is thoroughly cooked, remove from the frying pan and serve!.

To make the avocado toast, simply take one ripe avocado and scoop out the flesh. Mash with a fork and combine with some lime juice and salt for an extra kick. Spread onto some well-toasted bread and finish off with some salt, pepper and plenty of scrambled tofu for a quick, easy but filling breakfast.

Overnight Oats

Technically overnight oats aren't a quick recipe since you need to leave them in the fridge overnight, but considering how quick and easy they are to make the night before, we'll include them here.

overnight oats

If the idea of eating cold porridge disgusts you, fear not - overnight oats may sound unappealing, but in reality, they are a delicious breakfast treat you'll look forward to getting out of the fridge every morning.

Ingredients:

  • 1 cup of oats
  • 1 cup of plant-based milk (coconut milk works well)
  • 1/4 cup of plant-based yogurt
  • 3 tbsps of chia seeds
  • 1 tsp of vanilla extract
  • Sweetener of choice

Overnight oats might just be the simplest recipe ever, simply mix all of the ingredients in a bowl or jar and pop in the fridge overnight. There are many different creative ideas for overnight oat toppings, but a good go-to is always fresh fruit, maple syrup and chopped nuts for a bit of crunch.

Homemade Granola

You will need some time to prepare your homemade granola, but once you get the hang of the recipe, you'll be able to whip some up in no time at all. This granola is a plain, nutty/fruity variety, but you can adapt to make it any flavor combination you want.

homemade granola

Ingredients:

  • 1/3 cup of maple syrup
  • 1/3 cup of nut butter (almond butter and peanut butter work well)
  • 1 tsp of vanilla extract
  • Pinch of salt
  • 1 tbsp of cinnamon
  • 2 cups of rolled oats
  • 1/2 cup of pumpkin seeds
  • 1/2 cup of flaked almonds
  • 1/2 cup of pecans
  • 1/2 cup of coconut flakes
  • 1/2 cup of dried fruit (such as sultanas or cranberries)

Create a wet mixture of the maple syrup, nut butter, and vanilla extract. Whisk until fully mixed. Next, combine the oats, seeds, and nuts with the cinnamon and salt. Pour the dry mixture into the wet mixture and stir with a wooden spoon until combined fully. Transfer the mixture onto a baking tray lined with greaseproof paper and spread evenly.

Bake for 20 minutes at 300F, then remove from oven and stir/flip with a spatula to make sure each side bakes evenly. Return to oven for another 10 minutes, then remove and leave to cool. Last, add the coconut flakes and dried fruit and transfer to an airtight container to store (or just eat it all right away)!

Baked Beans on Toast

A classic British favorite, baked beans on toast has truly stood the test of time. In this recipe, you'll be able to enjoy this heart-warming brunch without all the excess salt, sugar and oil.

baked beans on toast

To make the baked beans you will need:

  • 1 can of chopped tomatoes
  • 1 can of haricot beans (cannellini, pinto, and other white beans can also work)
  • 1 medium-sized onion
  • Some olive oil
  • 3 cloves of garlic
  • 1 tbsp mixed herbs

To make, finely chop the onion and gently sauteed in olive oil in a frying pan. Once the onion is completely soft and cooked through, add in the garlic and continue to cook. Once both the garlic and onion have sauteed fully, add in the chopped tomatoes and mixed herbs.

Finally, drain the can of haricot beans and add to the mixture. Crush and mix the haricot beans with a fork until the mixture is thicker and most of the beans are broken. Serve hot on well-toasted sourdough bread with some plant-based butter, topped with salt and pepper.

Acai Bowl

Acai bowls might look complex, with the extravagant arrangement of flowers, granola and various tropical fruits you'll see on Instagram, but in reality, an acai bowl is just a special (and very yummy) kind of smoothie bowl. They've taken the world by storm, with acai cafes popping up here, there and everywhere. Rather than pay $10 for one though, make it yourself quickly, easily and without even having to leave the house.

acai bowl

For those new to the Acai craze: the acai berry is native to Brazil, where they are a popular national dish. They're also touted as a health food for the bountiful number of antioxidants and nutrients they contain.

Ingredients:

  • 200g of frozen acai pulp
  • 1 cup of frozen pineapple chunks
  • 1 large frozen banana
  • 1/2 a frozen mango
  • 1 tbsp of lime juice
  • 1/4 cup of cold water

To make, add the pineapple, banana, and mango to a high-power blender and blend until at least somewhat combined. Then, add in the acai, lime juice, and cold water and blend until completely smooth. Pour into a bowl and top with whatever toppings you desire. Banana, strawberries, coconut flakes, goji berries, and chia seeds are all popular choices.

Yogurt + Granola

Yogurt and granola is the perfect breakfast option for when you want to feel spoilt, or you're bored of your regular muesli and banana, but don't want to spend extra time cooking a special meal.

yogurt granola

With more and more plant-based yogurt options becoming available, there's something to suit everyone, whether you like it creamy or fruity. Simply find your favorite yogurt, and top with some homemade granola and fresh fruit for a simple, quick but high-end breakfast.

30 Minute Muffins

Craving something warm and comforting for breakfast? These quick and easy 30-minute banana breakfast muffins are the perfect way to start the day. Share the excess with your friends or save them for a snack later on.

muffins

Ingredients:

  • 1 1/2 cups of mashed banana
  • 1 cup of plant-based milk
  • ? cup of coconut oil
  • 1 cup of granulated sugar (or substitute coconut sugar/maple syrup for a healthier alternative)
  • 2 tsps apple cider vinegar
  • 1 tbsp vanilla
  • 2 1/4 cups all-purpose flour
  • 1 tbsp baking powder
  • 3/4 tsp salt
  • 3/4 cup of chopped walnuts (or chocolate chips)

Preheat an oven to 400F. In a bowl, combine all of the wet ingredients - the banana, milk, oil, sugar, vinegar, and vanilla. In a separate bowl, combine all of the dry ingredients - the flour, salt, and baking powder.

Make a well in the dry mixture and pour the wet mixture into the dry, then mix well with a wooden spoon until the mixture is fully combined, stirring in the walnuts last.

Pour your mixture into pre-prepared muffin tray and transfer to the oven to cook for 20 minutes, or until golden brown and cooked through. Let cool for 5 minutes and then enjoy!

Here is the difference between vegan and vegetarian.

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