You've heard it before, breakfast is the most important meal of the day. You want something delicious, healthy, and filling in the morning to ensure you have the energy for the activities during the rest of the day. Most people don’t have much time on their hands in the morning and eat cereals or toast, which isn’t exactly as filling as breakfast should be.
Making a great breakfast might seem especially challenging and time-consuming if you’re on a plant based diet, but it doesn’t have to be. Here are some amazing and easy plant-based recipes to brighten up your morning:
- Chocolate Chip Banana Pancakes
Pancakes are a breakfast staple and almost everyone loves them, especially kids. They’re easy to make and quite filling, but the regular pancakes aren’t exactly healthy or good for people with gluten sensitivity. This recipe is the healthier version of breakfast pancakes and is easy to make:
Serving – 8 pancakes, Preparation Time – 30 minutes
- Buckwheat flour – 1 ¼ cups
- Rolled oats – ¼ cup
- Flaxseed – 1 tablespoon
- Baking powder – 1 tablespoon
- Coconut flakes – 2 tablespoons
- Almond or soy milk – 1 cup
- Unsweetened applesauce – ½ cup
- Maple syrup – ¼ cup
- Vegan chocolate chips – ½ cup
- Vanilla extract – 1 teaspoon
- Sliced bananas – 1 whole
- A pinch of salt
- Place a small saucepan over medium heat, add about ½ cup of water, and flaxseeds to the pan. Cook until the mixture for 2 to 3 minutes until the liquid is sticky and slides off the spoon in strings. Strain the mixture into a cup and discard the flaxseeds.
- Add buckwheat flour, baking powder, coconut flakes, and salt to a large bowl and stir until everything is nicely incorporated.
- In a separate bowl, add the milk, maple syrup, applesauce, vanilla extract, and around 2 tablespoons of the flaxseed water. Stir all ingredients together until they’re properly incorporated.
- Slowly drizzle the liquid ingredients into the dry ingredients bowl and stir continuously until everything is well-blended. Make sure there are no lumps in the mixture. The batter should be thick and have a regular pancake batter consistency.
- Add the chocolate chips into the mix and stir until the chips are evenly distributed throughout the batter.
- Place a non-stick griddle on medium heat and allow it to grow hot. Once the surface is sufficiently hot, pour around ½ a cup of batter onto the surface and spread it evenly.
- Cook for around 7 to 8 minutes until the top is dry and the underside brown. You should be able to flip the pancake over easily at this point. Cook for about 5 minutes on the other side before transferring the pancake to the plate.
- Continue this process to create as many pancakes as you need. Be sure to wipe the griddle’s surface between each pancake to ensure the surface doesn’t become too sticky.
- Top the pancakes with banana slices and add a drizzle of maple syrup if needed.
You can store the pancake batter in the refrigerator for the next day if needed. You can also make the pancakes and store them in an air-tight container. It will keep in the refrigerator for 5 days and in the freezer for about a month. Reheat in a 350°F oven for 15 to 25 minutes before eating.
- Green Breakfast Smoothie
If you don’t have much time on your hands and have to rush out of the door, a smoothie is a perfect alternative to a full breakfast. It is easy to make and drink. This particular smoothie has few ingredients but packs a punch in terms of both flavor and nutrition.
Servings – 1, Preparation Time – 5 Minutes
- Frozen banana – 1
- Spinach or kale – 1 handful
- Peanut butter or cashew butter – 2 tablespoons
- Almond milk/coconut milk/soy milk – 2/3 cups
- Natural sweetener if needed
- Place all of the ingredients in a blender.
- Blend until smooth and incorporated.
That’s it. You can add some ice if you’re craving something especially cold and refreshing but this is enough to keep you full and satisfied until lunch time.
- Chickpea Omelet
Omelets are a breakfast staple because they’re satiating and full of protein. They are also easy to make and don’t take much time. Here’s a great recipe for a breakfast omelet that’s egg-free and made from chickpeas:
Servings – 3 to 6 Omelets, Preparation Time – 30 Minutes
- Chickpea flour – 1 cup
- Baking soda – ½ teaspoon
- Garlic powder – ½ teaspoon
- Black pepper powder – ½ teaspoon
- Onion powder – ½ teaspoon
- Nutritional yeast – 1/3 cup
- Green onions – 3 (chopped finely)
- Salt to taste
- Basil or spinach
- Hot sauce
- Place chickpea flour, baking soda, nutritional yeast, garlic powder, onion powder, and salt in a bowl and stir all the dry ingredients together.
- Slowly add a cup of water to the dry ingredients and stir until everything is incorporated. The mix should be fairly liquid and smooth at this point. Whisk briskly to ensure there are no lumps in the mixture.
- Place a skillet on medium heat and wait until the surface is hot. Pour a portion of the batter onto the surface and sprinkle the chopped spring onions on top generously.
- Cook until the underside is brown and comes off the skillet easily. You can flip the omelet at his point and cook the other side for about a minute.
- Serve hot with a toping of freshly sliced tomatoes, spinach, and even vegan mozzarella if desired. You can use hot sauce as a dip if you want something a little spicy.
Chickpea is rich in protein and this omelet will keep you satisfied until lunchtime. This is a great choice for people who don’t like to eat anything overly sweet in the mornings.
- Overnight Oats with Chia Seeds
People who rush out of the door every morning are more likely to skip breakfast often. This has a big impact on their health and energy levels throughout the day, which is why it is a good idea to prepare breakfast the night before. This overnight oats recipe is perfect.
Serves – 1, Preparation Time – 8 Hours – Cooking time – 10 minutes
- Rolled oats (gluten-free) – ¾ cup
- Plant-based milk – ¼ cup
- Water – ½ cup
- Maple syrup – 1 tablespoon
- Chia seeds – 1 tablespoon
- Cinnamon – ¼ teaspoon
- Vanilla extract
- Sliced strawberries
- Prepare a clean mason jar or a glass container that can be sealed tightly.
- Pour the oats, water, plant-based milk like almond milk or coconut milk, chia seeds, maple syrup, cinnamon, and vanilla extract into the jar.
- Mix all of the ingredients well until everything is incorporated properly.
- Seal the jar tightly and place it inside the refrigerator for overnight soaking.
- When it is time for breakfast, remove the oats from the refrigerator and give it a stir to incorporate any separated ingredients.
- Garnish the oats with your sliced strawberries and blueberries. You can dust a little bit of cinnamon on top if you want to add more spice to the oats.
You can substitute the berries with other alternatives like raspberries or even sliced frozen banana or apples. Use any fruit you like and think will complement the oats for this recipe.
- Whole Wheat Blueberry Muffins
Many people choose to go down the meal-prep route and have food for the entire work week ready during the weekend. One such meal-prep recipe is the whole-wheat blueberry muffin dish mentioned below.
Servings – 12 muffins, Preparation Time – 1 Hour
- Whole wheat pastry flour – 2 cups
- Baking powder – 2 teaspoons
- Baking soda – ¼ teaspoon
- Ground flaxseeds – 1 tablespoon
- Apple cider vinegar – 1 teaspoon
- Salt – ¾ teaspoon salt
- Plant-based milk – 2/3 cup
- Maple syrup – ½ cup
- Applesauce – ½ cup
- Vanilla extract – 1 ½ teaspoons
- Blueberries – 1 cup
- Preheat your oven at 350°F and line the muffin pan with silicone liners.
- Mix the apple cider vinegar, milk, and flaxseed powder vigorously to ensure it is foamy and set it aside to rest.
- Sift flour, baking soda, baking powder, and salt into a medium-sized bowl. Make a well in the middle of the flour and pour the milk mixture into the well.
- Add the maple syrup, applesauce, and vanilla into the mixture and stir all ingredients until the dry ingredients are moist.
- Add the blueberries and carefully incorporate them into the mix. Make sure you don’t over mix anything.
- Pour the batter into the molds until they’re ¾ full and bake in the oven for about 22 to 25 minutes. Use a cake tester to check if the muffins are cooked through.
Set the mold aside to cool for around 20 minutes before carefully removing the muffins. You can store this and eat it over the week.
All of these recipes are delightful and easy to make. You can find the ingredients at your local supermarket easily. This means, it isn’t challenging to source what you need and create a healthy breakfast for yourself every day. The trick in sticking to your plant-based diet is make sure your pantry and refrigerator are stocked with everything you night need to make healthy breakfasts right through the week.