While breakfast is often considered the most important meal of the day, there is a misconception that breakfast can be a challenging meal for vegans, especially for those who are used to traditional breakfast foods that typically contain animal products. Common breakfast staples such as bacon, eggs, and buttered toast are naturally all off-limits for us vegans, which, meat-eaters perhaps wrongly believe, can make it difficult to find satisfying and filling vegan breakfast options.
However, with some creativity and a bit of planning, vegans can enjoy delicious and nutritious breakfasts that will keep them energised throughout the day. So, strap in, and lets find out what vegans eat for breakfast…
Vegan Breakfast Staples
When it comes to building a satisfying and healthy vegan breakfast, there are plenty of staple ingredients to choose from such as fruit, whole grains, nuts and seeds, non-dairy milk, and vegan yoghurt. Here are some common vegan breakfast foods that can be used as the building blocks of a delicious morning meal:
Fruit: Fresh or dried fruits such as bananas, berries, apples, or dates can add natural sweetness and nutrition to your breakfast. They can be enjoyed on their own or mixed with other ingredients.
Whole grains: Oats, quinoa, brown rice, or whole-grain bread are excellent sources of complex carbohydrates and fibre, which can provide energy and help you feel full longer. Try using them as a base for your breakfast bowls or toast toppings.
Nuts and seeds: Almonds, chia seeds, pumpkin seeds, or flax seeds are great sources of healthy fats, protein, and fibre, which can help keep you full and satisfied. Sprinkle them over your oatmeal or yogurt, or blend them into smoothies for a boost of nutrition.
Non-dairy milk: Soy milk, almond milk, coconut milk, or oat milk are popular plant-based alternatives to dairy milk. They can be used in a variety of breakfast recipes, such as smoothies, overnight oats, or cereal bowls.
Vegan yoghurt: Made from plant-based milk such as soy or almond milk, vegan yogurt is a great source of protein and probiotics. Enjoy it on its own or mix it with fruit and granola for a quick and easy breakfast.
To create a balanced and filling vegan breakfast, try combining these staples in different ways. For example, you could make a fruit and nut smoothie with almond milk and chia seeds, or a quinoa breakfast bowl with mixed berries and vegan yogurt. Adding plant-based proteins like tofu, tempeh, or legumes can also help make your breakfast more satisfying and nutritious.
Eating Out : Vegan Breakfasts
Eating out can be challenging for vegans, especially during breakfast time when many traditional breakfast dishes contain animal products. However, there are plenty of vegan-friendly options available at restaurants and cafes. Here are some tips for finding and ordering vegan breakfast options while dining out:
Research ahead of time: Check online menus and reviews before heading to a restaurant to see if they offer vegan options. Many restaurants nowadays will have a vegan or vegetarian section on their menu.
Be specific with your server: When ordering, let your server know that you are vegan and ask if there are any modifications that can be made to existing dishes. Many restaurants are willing to make substitutions, like swapping eggs for tofu or adding avocado to toast.
Look for naturally vegan dishes: Some breakfast dishes are naturally vegan or can be easily modified, such as oatmeal with fruit, avocado toast, or veggie-packed breakfast burritos.
Avoid certain ingredients: Be mindful of common non-vegan ingredients like butter, cream, and cheese. Ask for oil or vegan butter as a substitute and avoid dishes that contain eggs, bacon, or sausage.
Don’t be afraid to ask questions: If you’re unsure about a particular dish, ask your server for more information or for a recommendation on a vegan dish. Most restaurants are happy to accommodate and help their customers.
Some vegan-friendly breakfast dishes that can be found at popular breakfast spots include:
Smoothie bowls: Many cafes offer smoothie bowls that are made with fruit, non-dairy milk, and topped with granola and nuts.
Veggie omelettes or scrambles: Many restaurants offer tofu or veggie-based omelettes or scrambles that can be customised to your liking.
Vegan pancakes or waffles: Some cafes offer vegan pancakes or waffles made with non-dairy milk and egg substitutes.
Avocado toast: A popular breakfast dish that can be found at many cafes and restaurants, avocado toast can be made vegan-friendly by asking for no cheese or egg on top.
By following these tips and being open to trying new dishes, vegans can enjoy a delicious and satisfying breakfast while eating out.
Vegan Breakfast Recipes
Here’s what vegans eat for breakfast…