20 Plant-Based Breakfast Ideas That Will Jumpstart Your Mornings

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 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 tofu
• Zinc: spinach, chickpeas, lentils, almonds, cashews, walnuts, chia seeds, hemp seeds, pumpkin seeds
• Iodine: whole grains, potatoes, green beans, zucchini, kale, strawberries
• Selenium: whole-wheat pasta and grains, Brazil nuts, sunflower seeds, chia seeds
• Vitamin D: fortified non-dairy milk, fortified cereals, mushrooms, good-old fashioned sunshine!
• Vitamin B12: fortified non-dairy milk, fortified cereals, nutritional yeast
• Protein: tofu, tempeh, seitan, lentils, beans, oats
• Complex carbohydrates: almost all fresh vegetables, whole grains, beans
• Fat: extra-virgin olive oil, coconut oil, avocado, nut butter

Plant-Based Breakfast Recipes to Try Now