Veganism is becoming more and more popular, and for good reason. It is a lifestyle that promotes health, sustainability, and animal welfare. However, many people struggle with finding delicious and nutritious vegan breakfast options. Luckily, there are plenty of options available that are easy to make, packed with protein, and low in calories. In this article, we will list down 7 vegan breakfast recipes, how to cook them, and their calorie contents.
Starting your day with a healthy breakfast is essential for maintaining energy levels and keeping you full until lunchtime. With these vegan breakfast recipes, you can enjoy a variety of tasty and nutritious meals that will help you start your day off right. Whether you’re in the mood for something sweet or savory, there’s a vegan breakfast recipe for everyone.
Not only are these vegan breakfast recipes delicious, but they are also easy to make. You don’t need to be a professional chef to whip up a nutritious breakfast in the morning. These recipes can be made in just a few minutes, making them perfect for busy mornings. Additionally, we will provide the calorie contents for each recipe, so you can make sure you’re getting the right amount of nutrients without overindulging.
Why Vegan Breakfast?
Breakfast is the most important meal of the day, and for vegans, it can be a great opportunity to start the day off on a healthy note. By opting for a vegan breakfast, you can ensure that you are consuming a meal that is full of nutrients and free from animal products.
Not only is a vegan breakfast good for your health, but it is also good for the environment. Livestock production is a major contributor to greenhouse gas emissions, and by choosing a plant-based breakfast, you can reduce your carbon footprint.
Furthermore, vegan breakfasts can be just as delicious and satisfying as traditional breakfasts. With a little creativity and the right ingredients, you can create a breakfast that is both tasty and nutritious.
Whether you are a vegan or simply looking to incorporate more plant-based meals into your diet, a vegan breakfast is a great way to start your day.
Recipe 1: Tofu Scramble
A tofu scramble is a delicious and healthy vegan breakfast option that is quick and easy to prepare. This dish is high in protein, filling, and nutritious, making it a perfect way to start your day.
To make this recipe, you will need:
- 1 block of firm tofu
- 1 tablespoon of olive oil
- 1/2 onion, chopped
- 1/2 bell pepper, chopped
- 1/4 teaspoon of turmeric
- 1/4 teaspoon of garlic powder
- 1/4 teaspoon of onion powder
- Salt and pepper to taste
To prepare, start by draining the tofu and pressing it to remove any excess water. Heat the olive oil in a skillet over medium heat and sauté the onion and bell pepper until they are soft and translucent.
Crumble the tofu into the skillet and mix it with the sautéed vegetables. Add the turmeric, garlic powder, onion powder, salt, and pepper, and mix well to ensure that the tofu is evenly coated with the spices.
Cook the tofu scramble for about 5-7 minutes or until it is heated through and slightly browned. Serve hot and enjoy!
| Calories | Protein | Fat | Carbs |
|---|---|---|---|
| 220 | 15g | 16g | 7g |
This tofu scramble recipe is a great way to add some variety to your breakfast routine while still getting all the nutrients you need to start your day off right. With only 220 calories per serving, it is a healthy and satisfying option for vegans and non-vegans alike.
Recipe 2: Vegan Pancakes
Who doesn’t love pancakes for breakfast? This vegan version is easy to make and delicious. Here’s how to cook them:
| Ingredients | Calories per serving |
|---|---|
| 1 cup all-purpose flour | 455 |
| 1 tablespoon baking powder | 10 |
| 1 tablespoon sugar | 49 |
| 1/4 teaspoon salt | 0 |
| 1 cup unsweetened almond milk | 30 |
| 1 tablespoon apple cider vinegar | 3 |
| 1 tablespoon canola oil | 124 |
| 1/2 teaspoon vanilla extract | 6 |
Instructions:
- In a large bowl, whisk together the flour, baking powder, sugar, and salt.
- In a separate bowl, whisk together the almond milk, apple cider vinegar, canola oil, and vanilla extract.
- Pour the wet ingredients into the dry ingredients and stir until just combined.
- Heat a nonstick skillet over medium heat. Using a 1/4 cup measure, pour the batter onto the skillet.
- Cook until bubbles form on the surface of the pancake, then flip and cook for an additional minute or two.
- Repeat with the remaining batter.
These pancakes are about 677 calories per serving, which makes about 4 servings. You can serve them with your favorite toppings like fresh berries, maple syrup, or vegan butter.
Recipe 3: Overnight Oats
Overnight oats are a quick and easy breakfast option that can be made the night before and stored in the fridge for a grab-and-go meal in the morning. This vegan version is perfect for those who want a healthy and filling breakfast without any animal products.
To make vegan overnight oats, you’ll need rolled oats, your choice of non-dairy milk (such as almond milk or soy milk), and your favorite mix-ins. Mix everything together in a jar or bowl, cover, and let it sit in the fridge overnight. In the morning, you’ll have a delicious and nutritious breakfast ready to go.
Here’s a breakdown of the calorie content for a basic vegan overnight oats recipe:
| Ingredient | Calories per Serving |
|---|---|
| Rolled Oats (1/2 cup) | 150 |
| Almond Milk (1 cup) | 30 |
| Maple Syrup (1 tbsp) | 52 |
| Chia Seeds (1 tbsp) | 60 |
| Total | 292 |
Of course, you can customize your overnight oats with a variety of mix-ins to suit your taste preferences. Some popular options include:
- Fresh fruit (such as berries, sliced banana, or diced apple)
- Nuts or seeds (such as chopped almonds, walnuts, or pumpkin seeds)
- Spices (such as cinnamon, nutmeg, or ginger)
- Sweeteners (such as honey, agave nectar, or stevia)
- Flavorings (such as vanilla extract or cocoa powder)
Experiment with different combinations to find your favorite vegan overnight oats recipe. With so many options, you’re sure to find one that you love!
Recipe 4: Vegan Breakfast Burrito
If you’re looking for a hearty breakfast that will keep you full all morning, look no further than this delicious vegan breakfast burrito. Packed with protein, fiber, and flavor, this burrito is the perfect way to start your day.
To make this burrito, you’ll need the following ingredients:
- 1 large tortilla
- 1/2 cup black beans, drained and rinsed
- 1/4 cup diced tomatoes
- 1/4 cup diced onion
- 1/4 cup diced bell pepper
- 1/4 cup chopped fresh cilantro
- 1/4 teaspoon ground cumin
- 1/4 teaspoon chili powder
- Salt and pepper, to taste
- 1/4 cup shredded vegan cheese
- 1/4 avocado, sliced
Begin by heating a large skillet over medium heat. Add the black beans, tomatoes, onion, bell pepper, cilantro, cumin, chili powder, salt, and pepper to the skillet and cook for 5-7 minutes, or until the vegetables are tender and the beans are heated through.
Next, warm the tortilla in the microwave or on a griddle. Spoon the bean mixture onto the tortilla, then top with the shredded vegan cheese and sliced avocado. Roll the tortilla into a burrito, tucking in the sides as you go.
This burrito is not only delicious, but it’s also packed with nutrients. One serving contains approximately 350 calories, 16 grams of protein, and 12 grams of fiber.
Recipe 5: Avocado Toast
Avocado toast is a classic vegan breakfast recipe that is both delicious and easy to make. It’s a great way to start your day with healthy fats and nutrients. Here’s how to make it:
| Ingredients: | Calories: |
|---|---|
| 1 slice of whole wheat bread | 100 |
| 1/2 avocado | 160 |
| 1/4 teaspoon of salt | 0 |
| 1/4 teaspoon of black pepper | 0 |
| 1/4 teaspoon of garlic powder | 0 |
To make the avocado toast, start by toasting a slice of whole wheat bread. Then, cut half of an avocado in half and remove the pit. Scoop out the avocado flesh and mash it in a small bowl with a fork. Add salt, black pepper, and garlic powder to the mashed avocado and mix well.
Spread the mashed avocado onto the toasted bread and enjoy! You can also add some extra toppings to your avocado toast, like sliced tomatoes, red onion, or a squeeze of lime juice.
This recipe contains approximately 260 calories per serving, making it a satisfying and healthy breakfast option. It’s also a great source of healthy fats, fiber, and vitamins.
Recipe 6: Vegan French Toast
If you’re looking for a classic breakfast dish with a vegan twist, then look no further than this Vegan French Toast recipe. It’s simple to make and requires only a few ingredients that you probably already have in your pantry.
To start, you’ll need thick slices of bread of your choice. In a mixing bowl, combine non-dairy milk, flour, cinnamon, vanilla extract, and a pinch of salt. Dip the bread slices into the mixture, making sure both sides are coated evenly.
Heat a non-stick pan over medium heat and add a little bit of vegan butter or oil. Once the pan is hot, add the bread slices and cook until golden brown on both sides. Serve with your favorite toppings, such as fresh fruit, maple syrup, or vegan whipped cream.
| Ingredients | Calories per Serving |
|---|---|
| Thick slices of bread | 120 |
| Non-dairy milk | 30 |
| Flour | 30 |
| Cinnamon | 2 |
| Vanilla extract | 10 |
| Salt | 0 |
| Vegan butter or oil | 50 |
This Vegan French Toast recipe is not only delicious, but it’s also a healthy breakfast option. With only 242 calories per serving, it’s a great way to start your day without feeling heavy or weighed down.
Recipe 7: Smoothie Bowl
If you’re looking for a refreshing and healthy breakfast, then a smoothie bowl might be just what you need. Not only are they easy to make, but they’re also packed with nutrients and can be customized to your liking. Here’s a simple and delicious recipe for a vegan smoothie bowl:
| Ingredients | Calories |
|---|---|
| 1 frozen banana | 105 |
| 1 cup frozen mixed berries | 80 |
| 1/2 cup unsweetened almond milk | 15 |
| 1/2 cup spinach | 3 |
| 1 tbsp chia seeds | 69 |
| 1 tbsp almond butter | 98 |
To make the smoothie bowl, simply blend all of the ingredients together in a blender until smooth. Pour the mixture into a bowl and add your favorite toppings. Here are a few ideas:
- Sliced banana
- Chopped nuts
- Coconut flakes
- Granola
This smoothie bowl is not only delicious, but it’s also packed with nutrients. It contains 370 calories, which makes it a great breakfast option for those who are looking for a filling meal to start their day. The chia seeds and almond butter add healthy fats and protein to the mix, while the spinach and mixed berries provide plenty of vitamins and antioxidants.
Calorie Contents
When it comes to maintaining a healthy diet, it’s important to keep track of your calorie intake. Here’s a breakdown of the calorie contents for each of the seven vegan breakfast recipes:
| Recipe | Calories per Serving |
|---|---|
| 1. Avocado Toast with Tomatoes | 250 |
| 2. Vegan Breakfast Burrito | 400 |
| 3. Tofu Scramble | 300 |
| 4. Vegan Pancakes | 200 |
| 5. Overnight Oats | 350 |
| 6. Vegan Breakfast Bowl | 450 |
| 7. Green Smoothie | 200 |
It’s important to note that these calorie counts are estimates and may vary depending on the specific ingredients used and the serving size. Additionally, the calorie counts may differ based on how the recipes are prepared.
However, these vegan breakfast recipes are generally low in calories and high in nutrients, making them a great way to start your day on a healthy note. By incorporating these recipes into your breakfast routine, you can fuel your body with the nutrients it needs without overloading on calories.
Conclusion
In conclusion, starting your day with a vegan breakfast is a great way to fuel your body with essential nutrients and energy. With the variety of options available, you can make a delicious and satisfying breakfast without compromising your dietary choices.
Whether you prefer sweet or savory, there are plenty of vegan breakfast recipes to choose from. From avocado toast to tofu scramble, you can enjoy a filling and nutritious breakfast that will keep you going all morning long.
It’s important to keep in mind the calorie contents of your breakfast choices, especially if you’re trying to maintain a healthy weight. By choosing recipes that incorporate whole grains, fruits, and vegetables, you can ensure that you’re getting the nutrients you need without consuming excessive calories.
Overall, a vegan breakfast can be a delicious and healthy way to start your day. With a little creativity and experimentation, you can find the perfect recipe to suit your taste buds and dietary needs.
