5 easy and nutritious vegan breakfasts to get 3 of your 5-a-day
These vegan breakfasts are all quick and easy to make, and will help you get 3 of your 5-a-day. With so many recipes to choose from, you're sure to find one that you love.
Originally posted in 2018 and updated in 2022.
Is 5-a-day enough?
If you’ve popped over to read my Healthy Vix blog, then you may already know my thoughts on the 5-a-day recommendation and how I think it’s nowhere near enough. That along with the popular ‘everything in moderation’ diet means people have an excuse to eat whatever they want and to interpret moderation however they see fit to suit their lifestyles. I believe it’s the same with the 5-a-day – people believe so long as they get their 5 fruits and veg per day then they are healthy. Unfortunately I don’t think this is the case.
I used to be one of these people and I assumed I was healthy because I got 5 portions of fruit and veg a day, but I still smoked, drank alcohol almost daily, binge drank at the weekends, ate several takeaways and lots of dairy and processed food each week. Oh the carefree life of my late teens and early twenties!
Now I realise that wasn’t healthy at all. I’m now a massive advocate for a plant based wholefoods diet and believe very few people are eating healthily at all.
Most people don't even get 5-a-day!
Even though I think 5-a-day is nowhere near enough for a healthy lifestyle, it’s been reported that 70% of us don’t even manage to get 5-a-day! That’s ridiculous!
It's even possible to get 5-a-day during breakfast, or definitely by lunch time. Imagine if everyone aimed for 3 portions per meal and only fresh fruit or vegetables as snacks - we’d all easily be getting way over 10 portions a day and I bet our health as a nation would massively improve. Plus, if you’re eating so much natural healthy plant based food, you’ll be leaving little room for processed and junk food, so you’ll eat less of it and protect your health now and for the future.
If you want to know how easy it is to get three or more portions of veg by 9am each day, here are some of my favourite vegan breakfast ideas.
Vegan breakfast idea #1 - Cooked veggie filled breakfast
A cooked breakfast is a real treat and it doesn’t have to be full of greasy meats! it can be really healthy and even give you as much as five portions of veg to kickstart your day! I love grilled tomatoes, grilled courgette/aubergine/onion, avocado, cooked spinach, mushrooms and sugar free beans (try Heinz or Whole Earth).
Add a vegan sausage substitute if you must, and a slice of toasted wholemeal or sourdough bread. Just limit your intake of these as they're not so healthy and opt for minimally processed substitutes. You could buy 100% mince soy and make your own vegan sausages with spices, herbs and fresh onion!
That’s 3-5 portions of veg right there with a delicious cooked vegan breakfast that should only take 20 mins or less to prepare. Add a small glass of fresh juice or smoothie and you’re well on your way!
Making scrambled 'eggs' as a vegan
You don’t have to miss out on scrambled eggs as a vegan either! I’ve tried scrambled sweetcorn once which was OK, but even better is scrambled tofu! We literally mash it and add some yellow mustard for extra flavour. It’s delicious and even the kids love it!
There are many ways to make scrambled eggs as a vegan. Here are some tips for creating scrambled 'egg' for your vegan breakfasts:
- Use tofu instead of eggs. Tofu is a great substitute for eggs and it is also high in protein. You can even add mustard as I mentioned above for extra flavour, or nutritional yeast. This combination gives your dish that perfect taste that you're looking for. To make it more appetizing, add some turmeric and black pepper as well as any other spices you like such as curry powder, paprika or cayenne pepper.
- Make a scramble with veggies like tomatoes, mushrooms, onions, garlic and spinach. You can add spices like turmeric or paprika to make the dish even more flavourful.
- Try making a scramble with avocado instead of eggs - this is an excellent way to get healthy fats into your diet!
Vegan breakfast idea #2 - Fruit salad
Make filling up the fruit bowl a priority each week and it will save you reaching for the naughty snacks. Chop up as many colourful fruits as you can and fill a bowl for a refreshing wake up morning salad. This is the perfect morning breakfast for a hot summer’s day.
You’ll be surprised at how filling a generous serving of fruit can be. My faves are pear, kiwi, apple, strawberry and watermelon, but you can use whatever you have available. You can easily polish off 3-5 portions of fruit in one sitting.
We absolutely love the veg boxes from both Abel and Cole and also Riverford to make sourcing local organic fruit and veg even easier. Check out this Riverford new customer offer for a great discount.
Vegan breakfast idea #3 - Fresh smoothie
These are great for those who are not keen on eating so much fruit, salad and veg. Turn it all into a smoothie instead!
When my son Reuben was just three year old, he loved to drink a lot of my green smoothies which contain foods he’d never eat off his plate!
Smoothies are also great if you’re short on time and want to take it with you. Drink some now, on the journey to work and throughout the morning.
You can also use whatever you have available. Mine usually consist of a banana, handful of spinach, chunk of cucumber, pear or apple, kiwi, celery, scoop of green powder and fresh distilled water. 10 seconds in my Nutri Ninja and it’s ready to drink. We swear by our Nutri Ninja. We've had it almost 8 years and it's still just as powerful as the day we bought it. It's great for making smoothies in seconds. Check out the Nutri Ninja shop here for the latest models.
For extra coldness I sometimes freeze the bananas. It’s totally possible to cram up to five portions of fruit, veg and salad into one delicious breakfast smoothie!
Vegan smoothie recipe ideas
Need some inspiration for your smoothie breakfast? Here are some yummy recipes that I have made previously and shared on my blog.
Healthy Creamy Chocolate & Cashew Smoothie
Lean Green Superfood Smoothie Recipe
Delicious Berry, Banana & Baobab Smoothie
Vegan breakfast idea #4 - Fruit and nut muesli
I rarely buy pre-packaged muesli as they often contain added sugars. It’s so easy to make your own and to customize it every day.
I make mine with oats, nuts, seeds, raisins, dried mulberries, other dried fruit, dessicated coconut and whatever else I have at home! Fresh blueberries and raspberries are a great addition at the time of preparing. I usually use Oatly or homemade oat milk. Dried mulberries have a chewy texture and toffee-like taste, just get the white variety.
Dried fruit can count towards one of your fruit’n’veg portions, so this yummy cereal can easily have 3 or more portions of fruits each morning. Some people even pour fresh juice onto muesli instead of milk or water, so this will add an extra portion.
Vegan breakfast idea #5 - Avocado, spinach and tomato on pitta
Yum, yum , yum. A toasted wholemeal pitta bread with slices of ripe avocado, a generous handful of spinach, one chopped tomato (or even grilled), a sprinkle of pine nuts and drizzle of olive oil. Delicious and 3 portions sorted!
Hopefully this will start inspiring you to see how nutritious and wholesome even breakfast can be! Do away with those sugar laden cereals with no fruit and veg benefits and be a little more inventive and healthier in the process.
Tips for creating the best vegan breakfasts
If you're vegan or have a vegan in your life, it can be difficult to find recipes that are both tasty and healthy. But with a little creativity, you can make delicious breakfasts like the ideas shared above using ingredients that may be sitting in your pantry. To get even more out of your first vegan meal of the day, here are some tips to be extra creative and even more nutritious when making vegan breakfasts.
Add protein to your vegan breakfast
There are many ways to add protein into your vegan breakfast which is a great idea to make your brekkie even more filling and satisfying. One way is by using plant-based protein powders like soy or pea protein powders. These powders can be added into smoothies, oatmeal, and even pancakes for an extra boost of energy and protein! It's also easy to add a healthy amount of protein into your breakfast with an added serving of nut butter. Nut butters are versatile in any breakfast recipe and a dollop can be added to the top of your muesli, porridge, toast or even mixed into a smoothie. Almond nut butters and cashew are a few of my favourite peanut butter alternatives. Just look for nut butters that are 100% nut with no added suagrs to keep it healthy. Also, tofu, seeds and raw nuts have protein which feature in most of the recipes above!
Find endless ideas and recipes online
Luckily, there are many websites that offer vegan breakfast ideas, tips on how to be creative with ingredients and so much more. If you are struggling to come up with a creative vegan breakfast, there are plenty of ideas and recipes available online. You can find these by searching for "vegan breakfasts", "vegan breakfast recipes" or "creative vegan breakfasts". Pinterest and Instagram are also great places to find numerous ideas when it comes to vegan food creations. You'll never be short of an idea ever again!
Use online resources to make things easier
There are many online resources that can be used to help you with your cooking and baking. One of the best is a calculator that converts measurements from one system to another. This is especially useful if you are viewing recipes in a different language or country that uses different metrics. Most browsers have translators to view the recipe in your own language and then you can use an online calculator to convert metrics, such as converting centilitres into grams 1 cl = 10 g, cups into millilitres, Fahrenheit into Celsius, and so on.
Experiment with different grains
There are many grains that can be used to create a delicious vegan breakfast. However, the type of grain you use will affect the flavour and texture of your food. Experiment with different grains to find which one suits you best and to mix things up rather than always using the same grain such as oats. Ancient grains are an excellent source of nutrients and can be used to make cereal. They are generally high in protein and fiber, which are important for a healthy diet. The most common ancient grains that people use to make cereal are quinoa, amaranth, buckwheat and millet. These ancient grains can be used to make cereal, breads, waffles, pancakes and more.
Invest in the right kitchen equipment
The best way to get creative with your vegan breakfasts is to have the right kitchen equipment. Investing in a few key pieces of cooking equipment can make it easy for you to whip up all kinds of delicious and healthy meals. One of the most important things to have in your kitchen if you are going to be cooking vegan food is a blender or a food processor. The Nutri Ninja is a great kitchen tool for making smoothies and other vegan breakfasts. It is a popular brand of blender that comes with a range of accessories, which can be used to make different kinds of food. It is an affordable kitchen appliance that has been designed for people who want to make healthy food.
Add healthy fats to your vegan breakfast
There are many ways to add healthy fats to your vegan breakfast without compromising on your ethics or health. A few examples of good fats that you can add to your breakfast are nuts, seeds and avocado. You can also add in some healthy oils like coconut oil or olive oil.. You can use coconut oil in your cooking or have it as a spread on toast.
More healthy living blog posts you may enjoy:
Why you need to reduce your refined sugar intake
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