14 Healthy Vegan Breakfast Recipes | Forks Over Knives (2024)

FAQs

What vegans eat in the morning? ›

So many vegan breakfast ideas are sweet – oatmeal, smoothies, waffles, etc. But if you're a savory breakfast person, don't worry! Below, you'll find vegan breakfast recipes for scrambles, bagels, and more. This tofu scramble is the ultimate plant-based breakfast!

Bagels are a great choice for no-cook breakfasts because they can be paired with so many healthy and delicious foods—from cottage cheese and lox to almond butter and banana. Whole-grain bagels or toast are an especially good choice because they're higher in protein and fiber, keeping you powered for longer.

Contrary to belief, a trend among some vegans involves the inclusion of certain types of eggs into their diet. This 'veggan' diet, as it is known, is not truly vegan – instead, it is called ovo-vegetarian.

A vegan diet includes only plant foods—fruits, vegetables, beans, grains, nuts, and seeds. People who follow a vegan diet don't eat any animal foods, including dairy, eggs, and honey.

“Consuming high sugar foods such as pastries and high sugar breakfast cereals or high sugar yoghurts aren't ideal for breakfast as they can spike blood glucose levels, leaving you feeling hungrier faster,” registered nutritionist and the author of How To Stay Healthy, Jenna Hope tells GLAMOUR.

Avocado toast with cottage cheese and tomatoes

Another way to up the protein in an avocado toast breakfast without having to cook is to add cottage cheese. It adds a creaminess that works perfectly alongside the avocado and is also packed with gut-healthy probiotics.

Vegan breakfast

“I think there has to be one best breakfast,” reveals Dr. Shireen Kassam, “which is oats. Whether they are cooked and hot, or overnight cold soaked oats, go for steel cut whole oats eaten with some sort of fruit like berries and additions like flax seeds or hemp. You can't go wrong.”

Try vegan turmeric lattes, healthy hot chocolate, dandelion root tea, matcha, or warm lemon water. Smoothies are also a great way to kickstart the day as a coffee alternative that serves as meal, too!

Incorporate Plant Foods

Qureshi says, "The prebiotic fibers in plant-based foods support your gut health by providing nourishment to the probiotics (aka good bacteria) in your microbiome." So plant foods—like fruits, vegetables, nuts and seeds—are a staple of gut-health-friendly breakfasts.

What do vegans use instead of eggs? ›

What are Vegan Eggs Made of? Vegan egg recipes vary. One of the most popular vegan egg substitute for scrambled eggs is made with tofu, flavored with a mix of seasonings. However, there is a way to make homemade vegan scrambled eggs without tofu, enter chickpea flour!

The bottom line. Most types of peanut butter are free of animal products and can be enjoyed as part of a vegan diet. However, some varieties are made in facilities that also process animal products or contain refined sugar that was produced using bone char or non-vegan ingredients like honey or fish oil.