Food & Cooking Recipes Breakfast & Brunch Recipes 20 Plant-Based Breakfast Ideas That Will Jumpstart Your Mornings Start your day with one of our go-to vegan breakfast recipes. By Riley Wofford Riley Wofford Riley is an associate food editor for Martha Stewart Living. Editorial Guidelines Published on August 10, 2023 Trending Videos Photo: Con Poulos There are so many good reasons to incorporate more plant-based foods into your daily life. Whether you're doing it for animal welfare and environmental concerns or your own personal health, everyone can benefit from making healthier choices every day. One of the easiest ways to do this is by adopting a plant-based diet. Even removing animal products from one meal of your day can make a significant impact. Here, you'll find 20 plant-based breakfast recipes, easy-to-follow meal planning tips, and information on the nutritional benefits of plant-based eating to help you start your morning off strong. The Most Indulgent, Decadent, and Crave-Worthy Breakfasts That Our Food Editors Love The Benefits of a Plant-Based Breakfast The health benefits of eating a plant-based diet in general are many and varied, says Fiona Lazar, certified holistic nutritionist and personal chef. Increased Longevity and Lower Disease Risk When compared to diets centered around animal products, like the Standard American Diet, research suggests that plant-based diets are associated with improved longevity, lower risk of chronic disease (including type 2 diabetes, certain cancers, and heart disease), improved digestive health, reduced inflammation, and better blood sugar control, says Lazar. More Fiber Starting your day off with a plant-based breakfast is just as beneficial. According to Lazar, plant-based breakfasts are often rich in fiber, which encourages healthy digestion for the upcoming day. They are nutrient-dense, which means you will feel full and satisfied—this will help keep you on track as you continue to make conscientious food choices as the day goes on. The complex carbohydrates often found in plant-based breakfasts provide a steady release of energy throughout the morning, thus reducing the risk of that dreaded afternoon slump. Good-for-You Nutrients A common concern surrounding plant-based eating is that you won't meet all of your nutritional needs or protein goals. Lazar notes that a whole-food plant-based diet in particular provides nutrients that are often sorely lacking in animal-based diets, including fiber, unsaturated fats, folate, potassium, and various vitamins. Plant-based diets are also naturally lower in sodium, saturated fat, and cholesterol. Other nutrients are important to pay attention to on a plant-centered diet, says Lazar. Calcium, zinc, iodine, selenium, and vitamins D and B12 are the ones to keep an eye on, but it is not too difficult to incorporate all of those nutrients into your diet using plants. Plant-Based Sources of Nutrients Here are a few examples of plant-based ingredients that are rich in the nutrients mentioned: Calcium: soy, rice, and nut milks, sesame seeds, white beans, firm tofuZinc: spinach, chickpeas, lentils, almonds, cashews, walnuts, chia seeds, hemp seeds, pumpkin seedsIodine: whole grains, potatoes, green beans, zucchini, kale, strawberriesSelenium: whole-wheat pasta and grains, Brazil nuts, sunflower seeds, chia seedsVitamin D: fortified non-dairy milk, fortified cereals, mushrooms, good-old fashioned sunshine!Vitamin B12: fortified non-dairy milk, fortified cereals, nutritional yeastProtein: tofu, tempeh, seitan, lentils, beans, oatsComplex carbohydrates: almost all fresh vegetables, whole grains, beansFat: extra-virgin olive oil, coconut oil, avocado, nut butter Plant-Based Breakfast Recipes to Try Now 01 of 20 Avocado, Caper, and Pickled Onion Toast Avocado toast is a quick and easy breakfast that everyone loves. This recipe tops slices of toasted whole wheat bread with lemony mashed avocado, quick-pickled onions, and capers. Leave out the optional trout and egg to keep it plant-based. View Recipe 02 of 20 Tomato-Avocado Toasts Ripe avocado and juicy grape tomatoes just need a squeeze of lemon juice to bring out their flavors. This recipe calls for crisp slices of toasted baguette, but you can opt for whatever bread you like best for toast. View Recipe 03 of 20 Tahini, Banana, and Maple Syrup Toast Ngoc Minh Ngo Peanut butter toast is a healthy breakfast, but this tahini toast takes it up a notch. The mild sesame flavor pairs well with perfectly ripe bananas, a drizzle of maple syrup, and a sprinkle of flaky sea salt. View Recipe 04 of 20 Scrambled Tofu With Collards and Turmeric Bryan Gardner Firm tofu is a delicious plant-based swap for scrambled eggs–the texture is surprisingly similar. This scramble is served simply with sauteed collard greens with fresh ginger, garlic, and turmeric. Use your favorite leafy greens, like kale or spinach, if you prefer. View Recipe 05 of 20 Spiced Apple Oatmeal Con Poulos Oatmeal is a comforting and nutritious plant-based breakfast option. This one is cooked on the stovetop until creamy and served with maple and cinnamon-spiced apples. Swap out the butter in this recipe for neutral oil or a plant-based alternative. View Recipe 06 of 20 Brown Rice, Farro, or Spelt Breakfast Bowl Chris Simpson We love to use other grains like brown rice, farro, and spelt for a modern take on oatmeal. Use unsweetened oat or almond milk to cook the grains and top them with your favorite fruits–we love a mix of strawberries, blueberries, raspberries, and blackberries. Coconut-based yogurt is a delicious Greek yogurt alternative. View Recipe 07 of 20 Coconut-Raspberry Breakfast Pudding Chris Simpson In this nourishing breakfast pudding, a store-bought grain blend is simmered in coconut milk until tender. Frozen raspberries melt into the pudding and become slightly jammy–make sure to add more fresh berries on top before serving. View Recipe 08 of 20 Vegan Blueberry Muffins Lennart Weibull Coconut oil acts as the fat in these muffins, in lieu of butter. Mashed bananas ensure that each blueberry-studded bite is tender and moist. View Recipe 09 of 20 Vegan Banana Bread Emily Kate Roemer There are two secrets to making the best banana bread: over-ripe bananas and just a bit of cinnamon. We make an egg substitute by hydrating ground flaxseed in water. View Recipe 10 of 20 Vegan Banana French Toast Mike Krautter There's no egg to be found in the custard for this French toast. Silken tofu stands in for the egg and is mixed into a plant-based banana custard. Soak day-old slices of baguette into the custard, toast them in coconut oil, and get breakfast on the table in no time. View Recipe 11 of 20 Vegan Granola Bars Bryan Gardner These nutrient-dense granola bars are so much more delicious than store-bought, and are healthier to boot. Dates give the bars a nice chewy texture, and they’re loaded up with nuts, seeds, and dried fruit. View Recipe 12 of 20 Roasted-Vegetable and Brown-Rice Bowls Lennart Weibull Who says breakfast has to be sweet? Ready-to-heat brown rice makes it easy to prep these healthy bowls in a hurry. Roasted sweet potatoes, eggplant, and broccoli are nutritious and filling, and the tahini sauce rounds it all out. View Recipe 13 of 20 Basic Granola Frank Frances We love to prep a big batch of granola on the weekend so it's ready to go for the rest of the week. This simple granola is flavored with either maple syrup or honey and your favorite nuts and dried fruit. You could even stir in some toasted coconut or chocolate chips at the end. Sprinkle it generously over your favorite plant-based yogurt or eat it by the spoonful on its own. View Recipe 14 of 20 Banana Energy Bites Kate Mathis Bananas and nut butter are a classic combination. Kids and adults alike will love these easy-to-eat nut butter-coated banana bites. Hemp seeds add healthy fat, protein, and even more nutty flavor. View Recipe 15 of 20 Turmeric-Mango Smoothie Con Poulos This smoothie is pure sunshine in a glass. Frozen mango and banana are blended up with hydrating coconut water and a pinch of turmeric for both color and anti-inflammatory properties. View Recipe 16 of 20 Green Ginger-Peach Smoothie Jonathan Lovekin You won’t even taste the spinach in this on-the-go green smoothie. The iron-rich greens are pureed with sweet frozen peaches, fresh ginger, and a touch of honey. View Recipe 17 of 20 Quick Strawberry Jam Three simple ingredients–strawberries, sugar, and lemon juice–come together to make this easy jam. To combat the level of sugar, pile it onto peanut butter toast or swirl it into yogurt to make breakfast a bit more healthy. Bonus: You can use any of your favorite berries to make this recipe. View Recipe 18 of 20 Brown-Rice Cakes With Toppings Marcus Nilsson Brown rice cakes are a great blank slate to build an open-faced breakfast sandwich. Go sweet with nut butter and berries, or swing savory with avocado, tamari, and sesame seeds. View Recipe 19 of 20 Loaded Baked Sweet Potatoes Chris Simpson These loaded sweet potatoes are guaranteed to keep you full until lunchtime. The potatoes provide fiber, black beans add protein, and avocado is the perfect healthy fat. View Recipe 20 of 20 Roasted Red Potatoes Emily Laurae You may think of roasted potatoes as a dinner side dish. That's true, but don't overlook them for breakfast. These small potatoes don't take long to roast and are simply flavored with olive oil and herbs—consider them an ode to hash browns. Serve them with a tofu scramble or your favorite plant-based sausage for a hearty meal to start the day. View Recipe Meal-Planning Tips To enjoy all of the benefits of a plant-based breakfast, ensure that they are well-balanced with a variety of nutrients. Planning your meals and setting aside some time to do prep work will set you up for success. When planning meals, Lazar always tries to include a source of complex carbs (for sustained energy), healthy fats (for balanced blood sugar), and protein (for satiety) in each. Then, she likes to mix up the types of each component throughout the week to provide herself with some variety. Chickpeas, tofu, and hummus are great examples of protein sources, while a rotation of oats, rice, grains, and vegetables provide complex carbs. Sliced avocado, nuts, and seeds are tasty ways to incorporate healthy fats. Our Favorite Plant-Based Breakfast Ingredients Don't want to follow one of the above recipes? Here are a few foods to have on hand so you can assemble your own plant-based breakfast. Rolled oats Tofu Non-dairy yogurt (coconut, oat, almond, or cashew-based) Soy and nut milks Whole-grain bread, sourdough, English muffins, rice cakes Avocado Quick-cooked vegetables (zucchini, sliced mushrooms, cherry tomatoes, baby spinach) Fresh or frozen fruit Fresh herbs Natural sweeteners (maple syrup, agave) Was this page helpful? Thanks for your feedback! Tell us why! Other Submit