Plant-Based Breakfast Ideas
Many breakfast recipes contain ingredients like eggs, dairy, and meat. Dishes like egg scrambles and sides of bacon are well-loved in America, but my breakfasts never actually contain these ingredients! Due to food sensitivities and personal preferences, I follow a plant-based/vegan diet. That means for breakfast, I frequently eat dishes with veggies, greens, fruit, seeds, and whole grains. A plant-based diet has become more popular in the past few years, so I thought it would be prudent to share some plant-based breakfast ideas.
What is plant-based diet?
One definition reads, "A plant-based diet consists of all minimally processed fruits, vegetables, whole grains, legumes, nuts and seeds, herbs, and spices and excludes all animal products, including red meat, poultry, fish, eggs, and dairy products."1 Compared to a vegan diet, there is a bit more leniency with a plant-based diet. Technically a vegan diet is more of a lifestyle and it also excludes the use of honey typically, as well as any use of animal-based products like leather, beeswax candles, goat milk soap, etc. Some people who follow a plant-based diet might choose to incorporate a small amount of animal-derived foods, while still eating mostly plant-based foods.
Plant-based breakfast recipes for those with diabetes
Here are five breakfast ideas:
Chia seed pudding
This is a quick breakfast you can actually prep the night before and have it ready to eat in the morning. Chia seeds are low in carbs and calories, but high in Omega-3 fatty acids, protein, and fiber.2 Chia seed pudding is very versatile and different fruits and flavors like vanilla, cacao, and peanut butter can be added to switch it up.
Like chia seed pudding, you can prep this breakfast the night before, making it a great "grab-and-go" option. Oats are high in fiber, protein, and iron.
- Peanut butter jar overnight oats
- Cinnamon peanut butter overnight oats - My favorite plant-based protein is hemp protein, so I think a chocolate hemp protein would be great for this recipe.
- Yogurt overnight oats - To make this recipe plant-based, you can substitute the Greek yogurt for almond or coconut yogurt. This recipe is very versatile, and you could certainly add in some seeds, nuts, or fruit.
Smoothies are one of my favorite breakfasts because you can cram so many nutrients into this meal. It's easy to mix in veggies, greens, different fruits, and protein into this convenient breakfast option.
Tofu, tempeh, or chickpea veggie scramble
This option takes a little longer to make than the previous options, so I'll save this for weekend breakfasts. You can use either tofu, tempeh, or chickpeas, which all offer an excellent amount of plant-based protein. You can really use any veggies you want for these dishes, and veggies offer benefits like being high in fiber, antioxidants, vitamins, and minerals.
Okay, I know this is a weird one! I started eating miso soup for breakfast last year, and it is such a wonderful breakfast for cold mornings. This is one dish that allows you to fit in a variety of nutrient-dense veggies and leafy greens. On top of that, miso paste is a natural probiotic.
Do you have high blood pressure?