Having a whole food plant based breakfast is a great way to start the day. Smoothies or oatmeal topped with berries are a great way to help ensure you get your fruit, nut, and seed servings. For 5-7 servings of fruit a day, it is a good idea to begin with fruit first thing in the morning. Fruit provides not only great nutrients and antioxidants, but it provides you with an energy jolt and a fresh mind to start your day off right. Overnight oats are very easy and come out perfectly by morning so they are ready to eat when you wake up.
3 Whole Food Plant-Based Breakfast Ideas
How do plant based eaters start their day? Here are three whole food plant based breakfasts we love. All of them are easy, quick, and absolutely delicious!
1. Smoky Tempeh Bacon
Although tempeh bacon can be purchased in the market, let’s be honest… it will contain more sodium and quite possibly a variety of other unhealthy additives. This smoky tempeh bacon has some sodium, but studies have shown that soybeans likely have a buffering effect to help reduce cancer risk and hypertension associated with sodium intake.
The taste and texture of tempeh is quite different from tofu. Dense and chewy, it has a savory, earthy, nutty flavor.
A 3-oz serving contains roughly 16 grams of plant based protein. That is a healthy dose of protein you can enjoy any time of day.
How To Make Tempeh Bacon
This smoky tempeh bacon recipe is easy to make. Honestly! Prepare a marinade using low-sodium soy sauce, date or maple syrup, liquid smoke, tahini, smoked paprika, garlic, nutritional yeast, and onion powder. Adjust the ingredients to your liking.
Slice the tempeh and place it in a dish with the marinade, ensuring every slice is covered. Let it sit on the counter for 30 minutes.
Then, preheat the oven to 350°F and place the slices on a baking sheet lined with parchment paper. Bake them for 20-30 minutes, keeping a close eye on them so as not to burn them.
You can also brown them in a frying pan without using oil, but keep a close eye on them to prevent burning. Some tahini may help prevent sticking.
I bet you won’t have any leftovers, but if you do, store them in a covered container for up to 7 days.
2. Dairy-Free Chia Seed Pudding
Chia seeds are chock full of incredible nutrients. They’re high in protein, magnesium, fiber, and B vitamins, which your body will appreciate.
Enjoy this decadent overnight chia pudding. It’s tasty right up to the very last spoonful. Another easy and healthy recipe for people on the go.
How to Make Chia Seed Pudding?
In addition to its superfood properties, chia seeds can be made into a delicious breakfast pudding. If you’re craving sweet or savory in the morning, chia seed pudding is a perfect solution. It is super easy to make:
Servings: 4 – 5
Ingredients
4 cups almond milk or other nondairy milk
1 cup chia seeds
1 teaspoon vanilla bean powder (or extract)
1-2 tablespoons date or pure maple syrup
Optional:
Topped with nuts or seeds and a variety of fruit
Directions
Combine all ingredients in a bowl. It will thicken in a couple hours. You can also cover and store in the refrigerator to thicken overnight.
It will keep in the refrigerator for up to a week.
3. Vegan Green Smoothie
This creamy plant based green smoothie has only four ingredients, this smoothie is naturally sweet, thick, creamy, and packed with leafy greens.
To power your day, your body needs good, clean fuel. In just five minutes, you can prepare this creamy vegan green vegan smoothie, making it the perfect grab-and-go vegan breakfast for your busy, healthy lifestyle.
Prep Time: 5 minutes (freeze the banana overnight)
Servings: 4
Ingredients:
2 frozen bananas
2 large handfuls of spinach, kale, or other leafy greens
3 cups nondairy milk
1/4 cup nuts, seeds, or avocado, optional
Instructions
Blend all ingredients until creamy…
Enjoy!