When I went vegan in 2011, I was afraid that all I’d have left to eat were going to be vegetables, nuts and seeds. Little did I know that vegan meals can be creative, delicious and incredibly nutritious. Ironically, my breakfasts weren’t very varied before I went vegan. I had 2 go-to options: cereal with milk and toast with Nutella. Now, I enjoy fruits, smoothies, oatmeal, parfaits, rice pudding, tofu scramble, savory breakfasts, avocado toasts and much more. If you’re just starting to discover the vegan lifestyle and everything still seems a little overwhelming, I’d recommend veganizing your favorite non vegan recipes step by step. Whenever I used to use dairy, I now look for plant-based alternatives like almond milk, soy milk, rice milk, oat milk and coconut milk. Giving up honey was difficult, until I discovered brown rice syrup. It’s so delicious! Other plant-based sweeteners include maple syrup, date syrup and blackstrap molasses. Here are five of my favorite delicious and nutritious vegan breakfast ideas. Enjoy! And I’d love to hear what your favorites are, so feel free to share them in the comments below!
Breakfast Idea #1: Berrylicious Rice Pudding and Strawberry Vanilla Shake
In a small pot, bring 70g short grain rice (dry weight) and 2x its volume of water + 3x its volume plant-based milk (I used soy) to a boil. Once it starts boiling, reduce the heat to low-medium and cook for another 20-25 min. The consistency should be pudding-like. Add more mylk if necessary. Remove from the stove and mix in 2tsp brown rice syrup or other vegan sweetener of your choice and 1/2tsp vanilla bean powder. Pour the rice pudding into a bowl and add 2tbsp puffed quinoa, 1tsp hemp seed, 1/2 tbsp white tahini, 1/3 cup frozen mixed berries and a few crushed walnuts. Enjoy with a strawberry vanilla milkshake (I simply blended 1 cup soy milk, 3/4 cup frozen strawberries, 1/2 small banana & 1/2tsp vanilla bean powder).
Tip: To save some time, simply use oats instead of rice and make porridge. That’ll only take about 3 minutes.
Breakfast Idea #2: Peanut Butter Blueberry Chia Parfait
Ingredients: 2 small ripe bananas, 1 frozen banana, 2-3tbsp chia seeds, 1tbsp peanut butter, 1 cup unsweetened almond-soy yogurt, 2tsp brown rice syrup, 1tbsp cacao powder, 50-100mL soy milk, 1tsp hemp seeds & a few blueberries.
Steps: 1. Mix the chia seeds with the yogurt and brown rice syrup (if you can, so it well in advance, but if not, it’ll still taste good) 2. Cut up one of the ripe bananas and fill a jar with the chia yogurt mix and the banana. 3. Add the peanut butter layer (it’s hiding most of the banana). 4. In a high speed blender or food processor, mix the other ripe banana, the frozen banana, the soy milk & cacao powder and pour everything in the jar. 5. Top with hemp seeds and blueberries. 6. Enjoy!
Breakfast Idea #3: Banana Smoothies
PINK: Jumbo raspberry banana vanilla Smoothie (makes 1 large or 2 small smoothies).
Blend 4 ripe bananas with 1 cup frozen raspberries, 2 cups of oat milk, 1tsp vanilla bean powder, 1tsp chia and 1 tsp hemp seeds until smooth and enjoy!
GREEN: Jumbo cucumber spinach vanilla ginger smoothie (makes 1 large or 2 small smoothies).
Blend 3 frozen bananas, 1 ripe banana, 1/2 cucumber, 2 handful baby spinach, 1/2 thumb ginger, 1tsp vanilla bean powder, 2tsp of each hemp and chia seeds + 1 cup coconut water. Make sure you use frozen bananas as it doesn’t taste as creamy and refreshing without them. If you don’t have a high speed blender, simply add the frozen bananas piece by piece (they’re easy to break and cut when they’re frozen).
Breakfast Idea #4: Blueberry Vanilla Cinnamon Rice Pudding
Rice pudding again? Yes, because I think it’s absolutely delicious and fabulous, but feel free to sub the rice for oats!
Serves 1 as a meal or 2 as a snack
100g short grain rice, dry weight (won’t taste the same with long grain, but can be used too)
300mL oat milk
2tsp brown rice syrup (more if you want it to be sweeter)
1/2 tsp vanilla bean powder or vanilla extract
3tsp ground cinnamon
50g frozen blueberries
Steps: 1. In a small pot, bring the rice, 200mL water and 200mL oat milk to a boil. Reduce the heat to medium and cook for 20-25 more minutes (or see recommended time on the rice package). Stir every few minutes to keep it from burning and add more water if necessary. 2. Add the cinnamon, vanilla and rice syrup (or other plant-based sweetener) and mix well. 3. Transfer the rice pudding to a bowl and add the remaining 100mL oat milk (I like to add cold milk, but you can heat it as well). 4. Top with the frozen blueberries and enjoy!
Breakfast Idea #5: Quick Raw Vegan “Cereal”
This one’s super quick, easy and a healthier alternative to conventional cereal.
Ingredients: 2 ripe bananas, Freeze dried fruits (I used mango, blueberry and raspberry), 1 cup almond milk (either homemade raw almond milk or store bought).
Steps: cut the bananas and add them to a bowl with the freeze-dried fruit. Enjoy with almond milk or any other plant-based milk. Tip: add some raw almond butter to make it even more delicious!