Plant-Based Diet for Beginners: 3 Easy (and Yummy) Breakfast Options

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Given how well-received our Plant-Based Diet for Beginners (and Curious Omnivores) was, Sporty and I thought it would be really cool to follow up with a monthly recipe. You know, to keep y’all inspired and on track.

Falling about with laughter imagining how silly I’d sound if I actually said y’all out loud.

The problem with trying something new is that there’s invariably an off-putting learning curve standing between you and where you want to be. Unlike, say, bees or ants, humans are notoriously lazy creatures.

An idea gets more or less interesting, depending on how much work it takes to grasp it.

For example, eating a plant-based diet might sound really interesting until you’re in the supermarket trying to figure out what on earth you can eat for breakfast now that eggs over easy are off the menu.

Plant-Based Bircher Muesli

plant-based-breakfast-oats

Bircher Muesli is a fancy term for soaked oats, so don’t get yourself in a tizz just yet. It’s super easy to make, I swear. Plus, it’s almost impossible to bugger up, so even if you have difficulty locating the kitchen you’ll still be able to make this.

What you’ll need:

• Rolled oats (¼ – ½ cup)
• Non-dairy milk* (½ – ¾ cup)
• Raisins (handful)
• Almonds (7-8 chopped or whole)

*Soy, rice, almond, oat, etc.

Optional additions:

• Cacao powder (1 tsp)
• Maca powder (1 tsp)
• Hemp powder (1 tsp)

Optional toppings:

• Grated apple
• Sliced banana
• Coconut shavings or chips
• Cacao nibs
• Maple syrup

Method:

Put all the ingredients except for the water in a bowl. Add water until the oats are just covered. Err on the side of less, because you can always add more if it seems to thick or stodgy.

You can prepare this the night before and leave it in the fridge or you can make it in the morning. The oats really only need about 20 minutes to soak. However, if you decide to make breakfast in the morning it’s a good idea to chop the nuts up as they won’t have had time to soften. If you don’t mind the crunch factor, skip the last step.

Notes:

Avoid quick-cooking oats if at possible, because your breakfast will get mushy. Although if that’s all there is, go for it. With the toppings and additions it’ll still taste good.

Be adventurous. Swap out the non-dairy milk with water. We normally use water because it’s more cost-effective. Also, the milk is more of a nice to have than a must.

Be even more adventurous and chop and change the other ingredients as well. Try mixing in cacao for a chocolatey flavour or maca if you’d prefer something more malty.

You can replace the raisins with dates, goji berries, white mulberries or any other dried fruit that takes your fancy. Leave them out completely if you’re not a fan.

Adding things like banana and raisins will sweeten the deal anyway, but if that’s not enough go ahead and drizzle some maple syrup on as well. Cinnamon is another natural sweetener, so give that a go too.

Try to go without adding extra sweetener though, if you do your taste buds will eventually adjust and you’ll learn to appreciate the natural flavours more.

Plant-Based Smoothie (Berry or Chocolate)

plant-based-breakfast-smoothie

Some of us are lazy and prefer drinking our breakfast. Sporty doesn’t fall into this category, but maybe you do. If that’s the case, read on and be instantly smitten. But first, allow me to dispel a myth.

You don’t need milk to make your smoothie creamy and delicious. #truestory

Okay, if there’s no milk in the smoothie, how on earth do you get that amazing ice-cream like consistency? I’m glad you asked. Allow me to enlighten you forthwith.

What you’ll need for a berrylicious smoothie:

• Rolled oats (¼ – ½ cup)
• Water (1 cup)
• Blueberries (½ cup)
• Frozen bananas (1-2)

What you’ll need for a chocolicious smoothie:

• Rolled oats (¼ – ½ cup)
• Water (1 cup)
• Frozen bananas (1-2)
• Cacao powder (1 T)
• Cacao nibs* (1 T)
• Peanut butter* (1 tsp)

*Optional, but very much recommended for added crunch and tastiness

Method:

Put all the ingredients in your blender and blend on high for about 30-60 seconds. What you’re after here is a smooth, lump-free consistency that’s thick enough to seem decadent and liquid enough to drink. It’s a very scientific process, but with practice you’ll soon get the hang of it.

Notes:

If oats don’t agree with you or you’re simply not a fan, leave them out. I like them because they keep me full for longer and add some creaminess to the mix. Double win. You could also sub them with oat bran or granola, but then reduce the quantities to no more than a quarter cup or so. You know, to avoid it becoming a complete fat fest.

Definitely try making the smoothie with water first, then if you really feel like you need additional creaminess you can try adding half milk (non-dairy, obvs) and half water. Water is the shizz, just give it a chance.

Also, the frozen bananas are the key ingredient here. You can use fresh if that’s all you have, but the taste and consistency won’t be nearly as delish. I’m not sure what happens to the banana molecules when you freeze them, but they somehow get much sweeter.

Finally, if you feel like the smoothie isn’t sweet enough you can always add a couple of dates to the mix. Just leave the blender on for a bit longer to get rid of all the lumps. Unless of course you like that sort of thing, in which case don’t.

Plant-Based Toasties

plant-based-breakfast-toast

I’m not a fan of savoury fare first thing, but evidently a lot of people are. If that’s you, then these toastie options will do the trick. Along with being ridiculously easy to make, toast also offers a blank canvas of possibilities to please the palate and fill your tummy.

What you’ll need:

• Bread (rye, essene, wholewheat, spelt, etc.)
• Topping of choice (see below for suggestions)

Optional toppings:

• Nut butter and sliced banana (add maple syrup if it’s Sunday)
• Hummus and pan-fried cherry tomatoes (or plain old sliced tomatoes)
• Avocado and grilled red peppers (check out this avo toast for extra inspiration)
Scrambled tofu* (if you’re feeling slightly more adventurous)

*Mention tofu to most people and they shudder in response (I know we used to). But the thing about tofu is that it’s also a blank canvas of sorts. Fry up some onions and peppers, crumble your tofu and add it to the pan with a few splashes of tamari (soy sauce) and a teaspoon of turmeric and you have a really delicious breakfast ready to be inhaled (or eaten).

Method:

Erm. Slice bread and place in toaster. Toast. Remove when done and place on plate. Add toppings and serve. Or, put everything on the table and let everyone make their own. Eat. Drink coffee. Be happy. Repeat.

Notes:

The bread you choose will depend on your taste. Being German, Sporty likes dark rye, while I prefer essene bread. The only thing I’d say is to avoid white and overly processed bread and instead buy directly from a local bakery.

 

Some More Plant-Based Breakfast Options

• Fluffy vegan banana pancakes (these are so damn good!)

• Scrambled tofu breakfast burrito

• Tropical papaya boats (no bowls required)

• Chickpea omelet

• Nutella porridge

The additional recipes are to show you just how exciting you can make your plant-based breakfast menu. They’re also a way of putting you in touch with other vegan recipes blogs, so you don’t get stuck just eating our boring old soaked oats. Yeah, we’re cool like that.



If you enjoyed reading this post and would like something written for your own blog, website, newsletter or annual family missive, get in touch. Ang would be happy to help. Check out her Hire Me page for all the deets.

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