Scrambled Tofu Is A Thing—And You Should Totally Try It
Plant-based eating is hot right now, with celebs like Lizzo sharing vegan recipes on TikTok and fast food joints rushing to add more options (vegan breakfast sandwich, anyone?) to their menus.
A lot of us are flirting with a part-time vegan lifestyle for good reason: Evidence suggests that eating more plant-based foods—fruits, veggies, nuts, seeds, whole grains, and legumes—can help reduce your risk of heart disease and diabetes, lower your blood pressure, and promote better blood sugar control. Plus, plant-based dishes are usually less expensive and easier to prep compared to meat-centric meals.
But when it comes to a solid vegan breakfast, it can be hard to think of options that aren’t smoothies or oatmeal. Eggs and bacon still dominate the scene, and even vegetarian staples like pancakes and waffles typically call for animal ingredients like eggs and milk. But that doesn’t mean that finding satisfying, nourishing vegan breakfast recipes is impossible.
As the recipes below show, it’s possible to eat a different, deliciously vegan breakfast every day of the week—as long as you have some imagination (and a smart protein strategy).
When building a killer vegan breakfast, "aim for at least 15 to 20 grams of plant-based protein, five grams of fiber, and less than 10 grams of sugar," says Maggie Michalczyk, RD. "Getting in this much protein and fiber will help fuel your day and prevent you from snacking until lunch."
To get there, start by combining a couple of different sources of plant-based protein, like quinoa, hemp seeds, pumpkin seeds, chia seeds, tofu, and chickpeas. From there, add whatever fruits, veggies, and healthy fats are calling your name.
Or, just pick one of the following uber-good vegan breakfast recipes for guaranteed deliciousness.
1. Banana Bread Oat-less Oatmeal
Easy to make ahead of time, this warm breakfast bowl is just as flavorful (and, thanks to lots of protein and healthy fats, even more satisfying) as your favorite banana bread.
Per serving: 621 calories, 41.2 g fat (3.3 g sat), 48.8 g carbs, 23.3 g sugar, 192 mg sodium, 20.5 g fiber, 26.4 g protein
2. Vegan Pancakes
Pancakes are ~traditionally~ made with eggs, butter, and milk. This simple vegan version swaps flaxseed for egg. Coconut oil and cashew milk make up for the lack of dairy.
Per serving: 100 calories, 3 g fat (2 g sat), 16 g carbs, 2 g sugar, 287 mg sodium, 1 g fiber, 2 g protein
3. Pumpkin Chocolate Chip Pancakes
Pumpkin spice up your morning! These flapjacks adds vitamin A-rich pumpkin puree and warming spice to the batter. And they only take 10 minutes to prep.
Per serving: 130 calories, 2 g fat (1 g sat), 26 g carbs, 7 g sugar, 183 mg sodium, 1 g fiber, 2 g protein
4. Tofu Scramble
Forget eggs—this skillet scramble has the protein you need and the hearty texture you crave. This recipe calls for spinach, onion, and bell pepper, but you can sub whatever vegetables you have handy.
Per serving: 155 calories, 11 g fat (1 g sat), 8 g carbs, 1 g sugar, 395 mg sodium, 3 g fiber, 7 g protein
5. Spirulina Chia Seed Pudding
It's easy eating green: This chia seed pudding gets its vibrant hue from spirulina, a type of algae that’s packed with iron and immune-strengthening vitamin A.
Per serving: 322 calories, 12 g fat (1 g sat), 39 g carbs, 19 g sugar, 227 mg sodium, 12 g fiber, 18 g protein
6. Baked Sweet Potato with Almond Butter, Banana & Chia Seeds
This decked-out sweet potato will forever change your breakfast game. Loaded with creamy nut butter, sweet bananas, and crunchy chia, it's sweet, gooey heaven.
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Per serving: 273 calories, 9.4 g fat (1 g sat), 44.7 g carbs, 19.1 g sugar, 9.4 g fiber, 7.7 g protein
7. Dairy-Free Yogurt
If you love starting your day with a parfait but are trying to cut back on dairy, this homemade vegan yogurt is for you. It’s made with cashews, apple cider vinegar, and probiotic capsules, and it’s a damn good substitute for the real thing.
Per serving: 357 calories, 28 g fat (5 g sat), 19 g carbs, 4 g sugar, 12 mg sodium, 2 g fiber, 12 g protein
8. Blender Apple Oatmeal Pancakes
These tasty apple oatmeal pancakes are perfect for any fall morning or Sunday brunch. Sub an additional 1/4 cup of applesauce for the eggs to make 'em vegan.
Per serving: 232 calories, 5.8 g fat, 34.3 g carbs, 9.1 g sugar, 446.8 mg sodium, 4 g fiber, 6.5 g protein
9. Pineapple Julius Smoothie
Made with bananas, veggies, pineapple, and protein powder, this green-filled smoothie is a flavorful and nutrient-packed way to start the day.
Per serving: 126 calories, 0.4 g fat, 25.7 g carbs, 19.6 g sugar, 43.9 mg sodium, 1.1 g fiber, 6 g protein
10. Maple Pecan Banana Breakfast Bake
When you have the time to bake something nourishing but indulgent, this is your breakfast. Top the pie-like goodness with nut butter, fruit, or vegan yogurt.
Per serving: 221 calories, 16 g fat (1g sat), 16 g carbs, 8 g sugar, 123 mg sodium, 4 g fiber, 5 g protein
11. Cherry Chocolate Chip Paleo Granola
Pair this sweet, nutty, chocolatey granola with your favorite nut milk, mix it into dairy-free yogurt, or eat it straight—you truly cannot go wrong.
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Per serving: 260 calories, 20 g fat (7 g sat), 17 g carbs, 9 g sugar, 42 mg sodium, 4 g fiber, 5 g protein
12. Buckwheat Porridge
Though it is usually thought of as a healthy whole grain, buckwheat is actually a seed. It's packed with protein and has a nutty flavor. Find buckwheat groats a health food stores or at some supermarkets.
Per serving: 281 calories, 15 g fat (12 g sat), 42 g carbs, 11 g sugar, 170 mg sodium, 1 g fiber, 6 g protein
13. Sweet Potatoes Breakfast Cookies
Made with satiating coconut, these sweet potato cookies are done in less than 30 minutes and loaded with antioxidants. (Plus, they taste like dessert.)
Per serving: 158 calories, 10 g fat, 12 g carbs, 6 g sugar, 24 mg sodium, 2 g fiber, 1 g protein
14. Spicy Kale Potato Breakfast Hash
Egg-free, meat-free, and Whole30-friendly, this vegan hash recipe is packed with bright, colorful veggies. (Add hot sauce for a little kick.)
Per serving: 226 calories, 1 g fat, 29 g carbs, 3 g sugar, 21 mg sodium, 2 g fiber, 4 g protein
15. Lemon Poppy Seed Muffins
If you’re a vegan, muffins at your local coffee shop or bakery might be a no-go. But you can always bake a batch of this vegan version at home.
Per serving: 217 calories, 7 g fat (2 g sat), 37 g carbs, 22 g sugar, 231 mg sodium, 1 g fiber, 2 g protein
16. Chocolate Golden Milk Breakfast Jars
Totally vegan and keto-friendly, these breakfast jars also provide the nourishing benefits of inflammation-fighting chia seeds and turmeric.
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Per serving: 417 calories, 38.8 g fat (28.8 g sat), 17.8 g carbs, 0.8 g sugar, 79 mg sodium, 10.3 g fiber, 8.3 g protein
17. Keto Vegan Zoodle Bowl
Made with creamy avocado, olives, and sun-dried tomatoes, this savory zoodle bowl comes together quick when you need a nutritious morning meal (that also happens to be vegan and low-carb).
Per serving: 452 calories, 41.6 g fat (10.9 g sat), 19.8 g carbs, 6.1 g sugar, 689 mg sodium, 11.4 g fiber, 6.3 g protein
18. Vegan Strawberry Pop Tarts
Throw it back to your childhood with a vegan version of the popular toaster pastry. Bonus: They freeze well, so you can have one anytime.
Per serving: 585 calories, 30 g fat (7 g saturated, 170 mg sodium, 77 g carbs, 38 g sugar, 2 g fiber, 5 g protein
19. Vegan Pumpkin Waffles
Crispy on the outside but fluffy on the inside, these vegan waffles are loaded with your favorite wintertime spices, like cinnamon, nutmeg, and ginger.
Per serving: 258 calories, 9 g fat (6 g sat), 40 g carbs, 10 g sugar, 248 mg sodium, 4 g fiber, 6 g protein
20. Vegan French Toast Casserole
Get the warm maple syrup ready: This casserole offers the sweet, crunchy flavor and texture of French toast, vegan-style.
Per serving: 346 calories, 6 g fat (1 g sat), 65 g carbs, 28 g sugar, 404 mg sodium, 2 g fiber, 9 g protein
21. Smashed Pea and Avocado Toast
Avocado toast is a great vegan breakfast option, and this recipe steps it up a notch by adding peas and crunchy seeds for protein.
Per serving: 324 calories, 16 g fat (5 g sat), 31 g carbs, 6 g sugar, 766 mg sodium, 5 g fiber, 15 g protein
22. Vegan Blueberry Coconut Muffins
Having a treat yo'self moment? Bake up these sweet-as-can-be blueberry muffins.
Per serving: 384 calories, 14 g fat (8 g sat), 58 g carbs, 31 g sugar, 610 mg sodium, 3 g fiber, 6 g protein
23. Roasted Sweet Potato and Lentil Quesadillas
Go savory with these sweet potato and lentil quesadillas. Warm and comforting, they provide tons of antioxidants, fiber, and protein.
Per serving: 770 calories, 24 g fat (10 g sat), 113 g carbs, 8 g sugar, 1133 mg sodium, 11 g fiber, 26 g protein
24. Raspberry Breakfast Bars
Make a big batch of these jam-filled oat bars and portion them out for easy, portable breakfasts throughout the week.
Per serving: 155 calories, 7 g fat (5 g sat), 21 g carbs, 12 g sugar, 43 mg sodium, 1 g fiber, 2 g protein
25. Peanut Butter Banana Bread
Nut butters are a staple in many vegan diets. This banana bread uses it for flavor and fat, which means it’s just as tasty and moist as any other quick bread out there.
Per serving: 231 calories, 9 g fat (2 g saturated), 163 mg sodium, 35 g carbs, 17 g sugar, 2 g fiber, 4 g protein
26. Cold Brew Chia Pudding
Combine your breakfast and coffee with this creative chia pudding recipe. It'll wake you up (and fill you up) for a productive morning.
Per serving: 491 calories, 37 g fat (14.4 g sat), 18.6 g carbs, 2.9 g sugar, 161.8 mg sodium, 12.1 g fiber, 21.6 g protein
27. Breakfast Burritos
No fork and knife required for these quick, protein-packed breakfast burritos. Stick with pico de gallo to keep them mild, or turn up the heat with spicy salsa.
Per serving: 268 calories, 15.2 g fat (4.7 g sat), 26.2 g carbs, 1.2 g sugar, 579mg sodium, 2 g fiber, 7.1 g protein
28. Chicken-Less Breakfast Biscuits
Craving a drive-through chicken biscuit? We got you.
Per serving: 317 calories, 8 g fat (2 g sat), 50 g carbs, 13 g sugar, 2,438 mg sodium, 2 g fiber, 12 g protein
29. Next-Level Breakfast Sandwiches
Who needs bacon, eggs, and cheese? Upgrade your usual bagel with silky tofu scramble, vegan cream cheese, avocado, and tomato.
Per serving: 437 calories, 14.4 g fat (4 g sat), 33.6 g carbs, 7.4 g sugar, 597mg sodium, 6.6 g fiber, 16.3 g protein
30. Breakfast Skillet Potatoes
These spuds are crispy on the outside, but tender on the inside. If you want to pair it with protein, try serving with scrambled tofu, or throw in some plant-based breakfast sausage.
Per serving: 341 calories, 5 g fat (4 g sat), 3 68 g carbs, 1 g sugar, 309 mg sodium 12 g fiber, 12 g protein
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