4 Plant-Based Breakfast Ideas to Energize Your Mornings

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Breakfast is often called the most important meal of the day, providing energy and nutrients to help you perform your best. It’s more beneficial if you incorporate plant-based foods into your morning routine rather than relying on greasy bacon or sausage.

It’s time to skip cereals and switch to a healthier alternative. Check out these plant-based, easy recipes that will power up your day. They are simple to prepare and will fuel you up for whatever your day brings.

Why Plant-Based Breakfast Is Good for You

Eating plant-based meals has many health benefits. Here are reasons that will convince you to eat a plant-based breakfast.

Provides Energy

If there’s anything people need the most in the morning, it’s that extra energy boost to help them get through the day. While meat includes macronutrients, such as fat, carbohydrates, and protein, plant-based foods include micronutrients that boost energy and phytochemicals that aid immune function. Skipping breakfast is associated with decreased cognitive performance, so it’s important to have a healthy start to your day.  

Good for the Heart

You’ve probably been told to eat fruits and vegetables because they benefit your heart. Foods derived from plants don’t contain high fat content that contributes to cardiovascular diseases. They can also lower the risk of high cholesterol levels and type 2 diabetes compared to meat.

Improves Digestive System

A plant-based diet is rich in soluble fiber content, allowing more water in the stool and making it easier to pass through the intestines. This lowers the risk of constipation. Fiber is found in oatmeal, bananas, potatoes, and barley.

4 Plant-Based Breakfast Recipes to Enjoy

Breakfast doesn’t have to be bland or complicated to prepare to be nutritious. Start your day the healthy way with these delicious meals that may become your new favorites.

1. Loaded Baked Sweet Potatoes

This breakfast is ideal for weekends or whenever you have more time to prepare it. It’s filled with healthy fats and fiber that will keep your energy levels up throughout the day. Here’s how to make it:

Ingredients:

• Extra-virgin olive oil
• Two scrubbed sweet potatoes
• Ground pepper and kosher salad
• ½ diced avocado
• Ground cinnamon
• Crème fraîche and toasted sesame seeds
• 1 cup rinsed and drained black beans

Instructions:

1. Preheat the oven to 400 degrees Fahrenheit. While waiting, line the baking sheet with foil. Prick sweet potatoes with a fork, rub the skins with olive oil, and season with salt, cinnamon and pepper.
2. Line the sweet potatoes on the oven rack, then place the pan on the lower rack to catch drips. Bake for about one hour.
3. While waiting, mix black beans, 2 teaspoons of extra-virgin olive oil and 1/4 teaspoon of ground cinnamon. Slice avocados into bite-sized pieces.
4. Once sweet potatoes are baked, cut them open and season lightly with salt and pepper to taste. Place the bean mixture and avocados inside. Top with crème fraîche, cinnamon and toasted sesame seeds.

2. Peanut Butter Oatmeal

You’ve heard the adage, “You are what you eat.” About 79% of Americans believe what they eat significantly impacts their health. However, it can be challenging to start eating better when you’re picky.

Fortunately, peanut butter oatmeal is a filling and delicious breakfast bowl that fussy eaters, including kids, will love. Aside from its health benefits, you can customize it to your liking. It’s the ideal choice for those just starting to explore plant-based options.

Ingredients:

• 2 cups old-fashioned rolled oats
• 1 tablespoon coconut oil or butter
• 1 cup water
• ¼ teaspoon kosher salt
• 1 teaspoon cinnamon
• 1 cup oat milk or almond milk
• 2-3 tablespoons peanut butter
• Optional: 2 ripe mashed bananas, maple syrup or berry jam

Instructions:

1. Pour the coconut oil or melt the butter in a pan over medium heat. Add the rolled oats and toast for around two to three minutes. Stir often.
2. Add cinnamon and salt, then lower the heat before adding water and milk. Stir until fully mixed. Add mashed bananas if desired.
3. Cover the pan with a lid and cook for five minutes before turning off the heat.
4. Add 1/2 cup of milk if you desire a creamy consistency.
5. Top with peanut butter, syrup and fruits of your choice.

3. Overnight Oats

This meal is ideal if you’re looking for a make-ahead, on-the-go breakfast option for busy mornings. Like any oatmeal dish, overnight oats are customizable. You can meal prep for the entire week in just a few minutes.

Ingredients:

• 1 cup old-fashioned rolled oats
• ½ cup of chopped fruits or berries
• 2-3 tablespoons of nuts or seeds 
• 1 cup of plant-based milk
• ½-1 tablespoon of sweetener 

Instructions:

1. Mix all ingredients in a Mason jar or an airtight container, then cover with a lid.
2. Refrigerate overnight or for more than three hours.
3. Open and enjoy. Add fruit slices if desired. You can also top it with flax seeds, which can help improve your digestion and boost heart health.

4. Ginger Pineapple Fried Rice

This plant-based fried rice recipe is perfect when you have leftover plain rice in the refrigerator. Ensure you cook rice a day before trying this recipe, which has just the right amounts of savory and sweet.

Ingredients:

• 5 cups of leftover basmati rice
• 3 tablespoons peeled and minced ginger
• 3 tablespoons peanut or cooking oil
• 5 green onions, green and white parts are separated, dark green parts thinly sliced
• ¾ cup diced pineapples
• 2 teaspoons gluten-free soy sauce
• 1 teaspoon toasted sesame oil
• ½ teaspoon kosher salt

Instructions:

1. Heat a pan on medium-high heat, then add a tablespoon of oil. Once hot, add ginger and white and pale green parts of green onions.
2. Add 2 tablespoons of oil and the leftover rice to the pan. Let the rice fry for a minute or two until it turns brown. Stir and cook evenly.
3. Turn off the heat and add sliced pineapples, dark green parts of the green onions, sesame oil and soy sauce.
4. Add salt, then serve while hot.

Power up Your Days

There’s nothing quite like feeling energized and healthy. What you eat in the morning sets the tone for the rest of your day and powers you through until lunch. Whether you’re a vegan or looking for healthier alternatives, these four easy plant-based breakfast ideas will provide the energy and nutrients needed to nourish your body.