Skipping breakfast can leave you empty. And filling up with processed carbs and animal products can leave you feeling sluggish and tired by the time lunch rolls around. Eating a plant-powered and healthy breakfast in the morning, on the other hand, can give you the energy and nutrition your body needs. Try one of these easy and healthy breakfast ideas to get your day started off right.
1. Apple Cinnamon Overnight Oats
Overnight oats are some of the quickest and easiest breakfasts you can make. All they take is five minutes of prep the night before, and in the morning, your breakfast is waiting for you. It only requires five ingredients: almond milk (or the plant-based milk of your choice), oats, maple syrup, apples, and cinnamon. Combine them all in a jar, and when you wake up, you’ll have an oatmeal mixture that you can heat or eat cold.
1/2 cup Silk Almondmilk
½ cup old fashioned oats
2 teaspoons maple syrup
1 chopped apple
1 teaspoon ground cinnamon
1. Mix all the ingredients in a jar. Stir to combine and cover.
2. Place in the fridge overnight.
3. The next morning, remove and eat in the jar or place in a pot over medium-high heat to reheat the oatmeal, or in the microwave to reheat if a microwave-safe jar for about 45 seconds. Top with fresh apples and more cinnamon if desired.
2. Southwest Tofu Scramble
For a restaurant-quality breakfast scramble that’s actually good for you, look no further than this Southwest Tofu Scramble. The highlight of this recipe is the sauce, which features healthy spices like garlic, chili powder, and turmeric. It’s also a great way to get some veggies in the morning with the addition of kale, red bell pepper, and onions.
8 ounces extra-firm tofu
1-2 Tbsp olive oil
1/4 red onion (thinly sliced)
1/2 red pepper (thinly sliced)
2 cups kale (loosely chopped)
1/2 tsp sea salt (reduce amount for less salty sauce)
1/2 tsp garlic powder
1/2 tsp ground cumin
1/4 tsp chili powder
Water (to thin)
1/4 tsp turmeric (optional)
Pat tofu dry and roll in a clean, absorbent towel with something heavy on top, such as a cast-iron skillet, for 15 minutes.
While tofu is draining, prepare the sauce by adding dry spices to a small bowl and adding enough water to make a pourable sauce. Set aside.
Prep veggies and warm a large skillet over medium heat. Once hot, add olive oil and the onion and red pepper. Season with a pinch each salt and pepper and stir. Cook until softened – about 5 minutes.
Add kale, season with a bit more salt and pepper, and cover to steam for 2 minutes.
In the meantime, unwrap tofu and use a fork to crumble into bite-sized pieces.
Use a spatula to move the veggies to one side of the pan and add tofu. Sauté for 2 minutes, then add sauce, pouring it mostly over the tofu and a little over the veggies. Stir immediately, evenly distributing the sauce. Cook for another 5-7 minutes until tofu is slightly browned.
Serve immediately with the breakfast potatoes, toast, or fruit. I like to add more flavor with salsa, hot sauce, and/or fresh cilantro. Alternatively, freeze for up to 1 month and reheat on the stovetop or in the microwave.
3. Garlic Mushroom Avocado Toast
Up your avocado toast game with this easy Garlic Mushroom Avocado Toast recipe. White button mushrooms are the most common mushroom sold in the U.S. And they’re also remarkably healthy. They contain a ton of antioxidants and are potent cancer-fighters too. Depending on the type of bread you use, you’ll also get a decent amount of fiber and protein from this nutritious breakfast.
1 tsp olive oil
10 ounces white mushrooms, sliced
4 cloves garlic, crushed
1 large avocado
4 slices whole-wheat or other bread
Salt and freshly ground black pepper
Red chili flakes (optional)
Heat the olive oil in a skillet (frying pan) over medium-high heat.
Add the mushrooms and cook until they start to turn golden brown, about 5 minutes, turning them partway through.
Add the crushed garlic to the mushrooms, stir to combine, and continue to cook for 1 minute.
Remove the mushrooms from the heat.
Meanwhile, toast the bread.
Mash ¼ avocado onto each slice of toast.
Place ¼ of the cooked mushrooms on top of each slice of avocado toast.
Sprinkle with a little salt, some freshly ground black pepper, and a few chili flakes if you like heat.
4. Kale Salad With Creamy Cashew-Carrot Sauce
This Breakfast Kale Salad with Creamy Cashew-Carrot Sauce is like a healthy breakfast sandwich without the bread. You’ll get a bowl full of greens to perk up your morning along with tofu and tempeh bacon seasoned with soy sauce and onion and garlic powder. Best of all is the cheesy carrot cashew sauce drizzled on top with a bit of green onion and avocado for garnish.
1 block extra firm tofu – pressed and cubed
1 6-ounce package tempeh bacon – chopped into 1″ pieces
2 tablespoons soy sauce
1/2 teaspoon turmeric
3/4 teaspoon each onion powder and garlic powder
4 cups kale – chopped into bite-sized pieces
1 fresh lemon – juice only
1/8 teaspoon salt
1 tablespoon olive oil
1/2 cup grape tomatoes – sliced
1/4 cup chopped green onion
1 tablespoon olive oil
1 Haas avocado – chopped
CREAMY CASHEW CARROT SAUCE
1 large carrot – chopped into 1″ pieces
1/2 cup cashew butter – at room temperature
1/3 cup lemon juice
1/3 cup water
1/3 cup nutritional yeast
1/2 teaspoon onion powder
2 cloves garlic
extra water – as needed
salt and white pepper – to taste – You’ll need more salt if your cashew butter is unsalted.
MAKE THE BREAKFAST KALE SALAD
In a medium bowl, toss together the tofu cubes with the bacon, soy sauce, turmeric, onion powder, and garlic powder. Set aside to marinate.
In a large bowl, toss together the kale, lemon juice, salt, and 1 tablespoon of olive oil. Massage the kale until it wilts, then tosses in the tomato and green onion. Transfer to the refrigerator to chill.
In a large frying pan, heat the other tablespoon of oil on medium-high. Add the tofu mixture and any marinade from the bowl, and cook, stirring occasionally to prevent sticking, until the bacon gets crispy edges, about 7 minutes. As you stir, you can use the spoon to break up the tofu, if you prefer it more crumbled than cubed. You’ll need to stir more frequently toward the end of cooking time. That tempeh loves to stick when the pan starts getting dry!
Pull the kale salad out of the fridge, top with the cooked tofu mixture and avocado, and drizzle on the Creamy Cashew Sauce. Add more green onions, if you like, and serve.
MAKE THE CASHEW CARROT SAUCE
Steam the carrots for 5-7 minutes. You want them fork-tender.
Combine the carrots, cashew butter, lemon juice, nutritional yeast, onion powder, and garlic in your blender. Puree until smooth, adding 1 tablespoon of water at a time, as needed to reach a creamy consistency. With a high-speed blender, I haven’t needed extra water, but with a regular blender, you might need a little bit of extra liquid to get things moving smoothly.
Stir in salt and pepper, to taste.
5. Baked Vegan Zucchini Fritters
You can pair them with a plant-based yogurt, applesauce, or with some greens on the side. Zucchinis are particularly nutrient-dense and can help balance blood sugar and improve digestion making them beneficial for those with type 2 diabetes or digestive disorders.
4 cups grated zucchinis
1 teaspoon salt
1 tablespoon ground flax or ground chia
3 tablespoons warm water
1/2 yellow onion, chopped
1/2 cup whole wheat flour
2 tablespoons nutritional yeast
2 cloves garlic, minced
Preheat your oven to 400F (200C). Lightly grease a baking sheet.
Line a large strainer with a clean dishcloth and fill with the grated zucchini. Sprinkle the salt over the zucchini then lightly toss the zucchini to coat. Let rest for 10 minutes. Gather all ends of the dishcloth so that the zucchini is trapped inside, now squeeze the zucchini, squishing out the water. Squeezed out as much water as possible.
In a small bowl mix together the flax and warm water. Set that aside.
In a large bowl mix together the squeezed zucchini, onion, flour, nutritional yeast, flax mixture, and garlic. Mix well. Scoop up enough for one fritter in your hands, and form a patty. The dough will be quite sticky. Spread them out on your baking sheet. If they are a little messy you can tidy them up by wetting your hands and patting them into shape.
Bake for 20-25 minutes, flipping them once midway through. They are ready when both sides are nicely browned and they are cooked through. Serve hot or cold with a dollop of vegan sour cream, or your favorite dipping sauce.