6 Vegan Breakfasts That You Will Like To Try

Vegan breakfasts are not exclusive for those who follow a vegan diet; They are also a great option for those who want to lose weight in a healthy way.

Vegan breakfasts have become an excellent alternative to start the day recharged with energy, without exceeding calories. Although of course they are included in the vegan diet, they can also be taken by those who want to lose weight.

Due to their combination of plant ingredients, they provide important nutrients such as dietary fiber, vitamins, minerals and proteins. In addition, they are a good alternative to reduce the intake of ultra-processed foods, since they are based on fruits, vegetables and nuts.

This time we want to share 6 delicious options that stand out for their simplicity. They are ideal for those who have little time to prepare more complex recipes, since they are made in minutes and do not require much technique. Do you dare to try them?

Vegan breakfasts that you will like to include in your diet

The first meal of the day plays an important role in the performance of the entire day. Because of this, vegan breakfasts combine energetic ingredients that contribute to good physical and mental functioning.

Although plant foods contain less protein than those of animal origin, a good combination can help to obtain significant values. Here we collect 6 interesting recipes.

1. Bread with tomato and olive oil

Whole wheat bread is an excellent option for preparing vegan breakfasts. In this case, we propose to combine it with the delicious flavor of tomato and olive oil to obtain a plus of antioxidants, vitamins and healthy fats.

Remember that tomatoes are rich in a phytonutrient called lycopene. Regular intake of this substance helps reduce cardiovascular risk, according to research published in the journal  Food Chemistry.

Ingredients

• 2 slices of whole wheat bread.
• 1 ripe tomato

• ½ clove of garlic.
• 2 tablespoons of olive oil (30 ml).
• 1 teaspoon of oregano (5 g).
• Salt to taste).

Preparation

• Peel the ripe tomato and process it in the blender with the garlic, olive oil, oregano and salt.
• After obtaining a thick paste, put it on the slices of whole wheat bread.

Consumption mode

• Enjoy it for breakfast with a coffee with vegetable milk or a smoothie.

2. Chia pudding

Chia seeds are a source of amino acids, calcium, omega 3 and other important nutrients that provide energy, as well as improve cardiovascular health. Next we suggest combining them with a creamy vegetable milk for a delicious vegan pudding.

Omega 3 fatty acids help reduce inflammation and cardiovascular risk, so they must be included in a healthy diet, as stated in a study published in the Annual Review of Food Science and Technology.  Including chia in the diet is an adequate way to meet the needs of these nutrients.

Ingredients

• 2 tablespoons of chia seeds (30 g).
• ½ cup of creamy non-dairy milk (coconut or almonds) (125 ml).

Preparation

• Pour the chia seeds into half a cup of non-dairy milk.
• Let it sit overnight to give the seeds a jelly-like consistency.

Consumption mode

• The next morning, serve the pudding with chopped fruit.

3. Hazelnut and banana milk smoothie

Smoothies are quick options for making vegan breakfasts. Therefore, this delicious recipe with hazelnut, banana and carob milk is perfect for those who have little time in the morning.

Ingredients

• 1 cup of hazelnut milk (250 ml).
• 2 ripe bananas.
• 1 tablespoon of carob (15 g).

Preparation

• To start, add the hazelnut milk to the blender.

• Then, chop the bananas and add them together with the tablespoon of carob.
• Finally, mix everything for a few moments, until you get a smooth drink.

Consumption mode

• Take the shake alone or with a couple of whole grain crackers.

4. Smoothie bowl

This recipe is basically made with crushed fruit. Because of that, it is a perfect breakfast to recharge the body with vitamins and minerals. You can also add an extra protein with nuts or chia seeds.

Ingredients

• ½ ripe mango.
• 2 slices of fresh pineapple.
• 1 tablespoon of chia seeds soaked (15 g).
• Red fruits (to decorate).

Preparation

• The first thing you should do is chop the mango and pineapple slices.
• Next, transfer them to the blender and process for a few moments.
• When ready, put it in a bowl and mix it with a tablespoon of chia seeds, previously soaked.
• To finish, decorate it with red berries to taste.

Consumption mode

• Eat this smoothie bowl with a couple of oatmeal cookies.

5. Whole oatmeal porridge

The carbohydrates contained in oats are a great source of energy for the body. For that reason, porridge is a great option for vegan breakfasts. Among other things, they provide protein, omega 3 and antioxidants.

In addition, oats contain soluble fiber, a substance capable of fermenting at the intestinal level, stimulating the growth of microbiota bacteria. This is stated in a study published in The Journal of Nutritional Biochemistry, where the regular supply of beta glucans is linked to better intestinal health.

Ingredients

• 1 glass of almond milk (200 ml).

• ½ cup of porridge (100 g).
• ½ teaspoon of ground cinnamon (2.5 g).
• 2 tablespoons of agave syrup (30 ml).

Preparation

• Pour the almond milk into a saucepan and bring it to a boil.
• When it comes to a boil, add the porridge and stir with a wooden utensil.
• Next, add the cinnamon powder and the tablespoons of agave syrup.
• Leave everything on low heat for a couple of minutes, until they are thicker.

Consumption mode

• Serve the porridge in a deep plate and garnish with dried cranberries or pineapple.

6. Banana cream with oats and walnuts

The ingredients we combine in this breakfast recipe are an important source of dietary fiber, antioxidants, and amino acids. Thanks to its properties, it helps maintain a feeling of satiety and improves digestion.

Ingredients

• 1 ripe banana.
• ½ cup of almond milk (125 ml).
• 3 tablespoons of rolled oats (45 g).
• 1 tablespoon of crushed nuts (15 g).

Preparation

• Put the ripe banana in a bowl and mash it with the help of a fork.

• Next, add the almond milk and the tablespoons of oatmeal.
• Mix everything until it is well integrated and decorate with the nuts.

Consumption mode

• Serve the banana cream accompanied with ripe strawberries or blueberries.

Vegan breakfasts to reduce weight and improve health

Still not paying attention to breakfast? Do not forget that it is one of the most important meals of the day. If you want to take care of yourself and have energy, be sure to try these vegan breakfasts.

Remember to complete the daily intake of nutrients through a balanced and varied diet. Regular physical exercise will also help you feel more vital.