Kick off your morning deliciously with these healthy plant-based breakfast ideas! Packed with gut healthy fiber and plant based protein, these nourishing recipes are a great way to boost your energy, improve your focus, and keep your metabolism humming. Note: All of the recipes are gluten free.
Choose from sweet vegan breakfast ideas like smoothie bowls, chia pudding, overnight oats and more. Or dig into plant based savory options like avocado toast, tofu scramble, and breakfast tacos. There’s something delicious for everyone!
Is breakfast really the most important meal of the day?
Whether you follow a vegan lifestyle, a Mediterranean diet, or are dabbling in adding more plant based foods to your diet, there’s plenty of research supporting the benefits of eating a healthy breakfast. This includes boosting your energy, improving focus and concentration, and helping to promote a healthy weight.
Indeed, filling up on protein and fiber at your first meal of the day may lead to less mindless snacking and overeating later in the day.
Note: If you do intermittent fasting, like I do, you can still make your first meal of the day extra nourishing. Be sure to include your favorite plant based protein and high fiber foods, including veggies and/or fruit.
Plant-Based Breakfast Ideas: Healthy Ingredients List
Keep your kitchen stocked with a wide variety of whole food plant based ingredients, including:
- Fresh Fruit: Acai Berries, Apples, Bananas, Citrus Fruit, Frozen and Fresh Berries, Kiwi Fruit, Mango, Melon, Papaya, Pineapple, Pears, Tomatoes…
- Vegetables: Arugula/Kale/Spinach/Other Leafy Greens, Bell Peppers, Broccoli, Butternut Squash (frozen works well in smoothies!), Cauliflower, Garlic, Kimchi, Mushrooms, Onions, Sauerkraut, Sweet potatoes…
- Nuts & Seeds: Almonds, Almond Butter, and Almond Milk, Cashews and Cashew Butter, Flax Eggs, Macadamia Nuts, Pecans, Pumpkin Seeds, Natural Peanut Butter, Sunflower Seeds…
- Beans & Legumes: Black Beans, Chickpeas/Garbanzo Beans, Edamame, Lentils (try ’em frozen in this Mango Smoothie!), Pinto Beans, Soy Milk, Tempeh, Tofu…
- Whole Grains: Brown Rice, Buckwheat, Millet, Oats and Steel-Cut Oats, Polenta, Quinoa, Teff, Whole-Grain Bread (gluten free)…
- Healthy Fats: Avocado, Nuts & Seeds (see above), Olive Oil, Unsweetened Coconut Flakes, Plant-Based Omega-3 fatty acids including Chia Seeds, Hemp Seeds, Flax Seeds, and Walnuts
- Boosters & Fun Ingredients: Cacao Nibs, Chocolate Chips, Cacao, Fresh and Dried Herbs and Spices, Hot Sauce, Miso, Plant Based Protein Powder, Vanilla…
High-Protein Breakfast Ideas & Foods
Most of my clients want to know how much protein they should get at breakfast and throughout the day. While needs will vary based on age, gender, and activity level, a good starting point to aim for is 0.8 grams of protein per kg per day. This equates to 55 grams per day for someone weighing 150 pounds. Note: Studies suggest adults over 65 should aim for 1-1.2 grams of protein per kg to gain and or maintain muscle mass.
I find that most of my clients are getting enough protein overall, but fall short on protein at breakfast. I encourage 20+ grams of protein at breakfast and each meal to support satiety, energy levels, and help with muscle growth/maintenance.
I have included the amount of protein (and fiber) for all of the healthy vegan breakfast recipes listed below. And, to round out breakfast with additional protein if needed, here’s a free printable Vegan Protein Guide to help you meet your goals.
Alrighty! Let’s check out all these delicious plant-based breakfast ideas and recipes. I hope you’re hungry!
Sweet Plant-Based Breakfast Ideas & Recipes
Acai Berry Bowl
Start your day off right with this nutrient-packed Acai Bowl Recipe from Vegan Huggs. It’s light and refreshing, yet completely satisfying and without any added sugar. It takes just minutes to make and requires simple ingredients. 5 grams of protein, 8 grams of fiber
Apple Cinnamon Baked Oatmeal
Wholesome vegan baked oatmeal filled with pieces of warm baked apples and spices. It’s a recipe that’s quick and easy to make! This recipe from Delightful Adventures is oil-free, egg-free, dairy-free, and gluten-free. 5 grams of protein, 5 grams of fiber
Apricot Energy Bites w/ Cashews & Coconut
These apricot balls with cashews, dates, and coconut, are a delicious no bake treat! Pair them with a protein packed plant-based smoothie for an easy, nourishing breakfast! 6 grams of protein, 3 grams of fiber (3 bites)
Chocolate Peanut Butter Breakfast Sundae
Tantalize your taste buds with this delicious Chocolate Peanut Butter Breakfast Sundae. It provides plenty of protein + a super healthy high fiber ingredient to energize you all morning long!
Creamy Pear & Kale Smoothie Bowl
Imagine indulging in a delicious creamy, smoothie first thing in the morning that’s completely dairy-free! This Creamy Vegan Pear and Kale Smoothie Bowl from Beautiful Eats & Things is the perfect breakfast solution! 9 protein, 13 grams fiber
Easy Vegan Blueberry Smoothie Bowl
Calling all blueberry lovers! This blueberry smoothie bowl is packed with plant based protein and fiber for a healthy and delicious “fuel-you-all-morning-long” breakfast. 18 grams protein, 13 grams fiber
Ginger Peach Crisp
This gluten free peach crisp is healthy enough to eat for breakfast! You’ll love this easy peach crisp recipe with whole grain gluten free oats, omega-3 rich chia seeds, & ripe, juicy peaches, plus a hint of ginger. 12 grams protein (w/ soy yogurt)
Hearty Homemade Granola Recipe
This is a super healthy & tasty recipe from Rachna Cooks for homemade granola in air fryer or oven that’s loaded with powerhouse ingredients. Made with rolled oats, nuts, seeds & dry fruits, it is just so delicious for breakfast! 5 grams of protein, 5 grams of fiber
Healthy Avocado Grape Smoothie
This avocado drink from Amy Gorin RD is a delicious energizing smoothie with grape juice and a secret high protein, high fiber ingredient. The best part? It takes just moments to blend up. 13 grams of protein, 8 grams of fiber
Laura’s Peanut Butter Breakfast Bars
This easy recipe from Joy, Food, Sunshine is made in one bowl in 30 minutes, and is loaded with fiber, protein & omega-3s to keep you full all morning long! Plus they’re gluten-free, dairy-free, refined sugar free and vegan! 11 grams of protein, 8 grams of fiber
Vegan Oat Flour Pancakes
This recipe for vegan oat flour pancakes from Lettuce Veg Out will become your go-to whenever you want a quick, comforting breakfast! Store the dry mix in an airtight container, and turn it into batter when the mood strikes you. 7 grams of protein, 5 grams of fiber
Vegan Pumpkin Chia Seed Pudding
Pumpkin chia pudding is easy to make, creamy, and delicious! This recipe from It’s a Veg World After All is made with coconut milk, pumpkin puree and other extra ingredients. It’s a healthy breakfast that can be prepped in advance!
7 grams protein, 12 grams fiber
Savory Plant-Based Ideas & Recipes
Avocado Chickpea Smash
Lunch for breakfast! I love this easy high protein, high fiber Avocado Chickpea Smash for any meal of the day! Keep it simple, stuff with your favorite veggies. Either way it’s so nourishing & delish! 21 grams of protein, 23 grams of fiber
Easy Tofu Scramble
This super easy Tofu Scramble recipe from No Sweat Vegan uses medium-firm tofu to create the right texture, turmeric for color, and Kala Namak to give it an eggy flavor. 13 grams of protein, 3 grams of fiber
Rosemary Mushroom Lentil Avocado Toast
This easy plant based Avocado Toast topped w/ Rosemary Mushroom Lentils is SO good! It’s also gluten free, and my new favorite “go to” for a quick and easy protein powered plant based lunch. Meal prep the lentil mushroom mixture ahead of time if desired. 17 grams of protein, 17 grams of fiber
Vegan Sweet Potato Kale Hash
This Sweet Potato Kale Hash recipe from Bucket List Tummy is an easy way to add veggies to your breakfast. With sauteed kale and sweet potato and veggies, this gluten free and vegan breakfast hash will be a morning favorite! 11 grams of protein, 34 grams fiber
Vegan Potato Breakfast Tacos
These vegan potato tacos from i heart vegetables are full of crispy potatoes, creamy avocado, and plenty of chopped veggies! You can customize them with just the right level of spicy flavor! 8 grams of protein, 10 grams of fiber (2 tacos)
Vegan Chickpea Vegetable Omelette
This healthy plant-based breakfast from Nutriciously is made with chickpea flour & is dairy-free and low-fat — making it a weight loss-friendly and tasty higher protein vegan option you can serve all day. 21 grams protein, 13 grams fiber
Savory Vegan Crepes
Looks like an omelet, tastes like a veggie filled, magically delicious cross between an omelet and a crepe. All without cracking a single egg! Recipe from Planted 365. Get creative and fill them with veggies and vegan cheese of your choice!
Sheet Pan Hash Browns w/ Tofu & Kale
Vegan sheet pan hash browns from The Vegan Atlas with tofu and kale is an easy-to-prep, easy clean-up weekend brunch dish and a fantastic “breakfast-for-dinner” main dish. 18 grams of protein, 9 grams of fiber
Let’s Chat! Which of these plant-based breakfast ideas would you most like to try? Do you prefer sweet or savory foods for breakfast?