Are you struggling to find healthy ideas for breakfast that will keep you full all morning? Here are 6 super easy, wholesome breakfasts packed with fibre, protein and healthy fats to help fuel your morning.
1. High volume overnight oats
Overnight oats are my go to breakfast in the morning to fuel my workout. They are full of fibre and protein which helps you feel satiated and full all morning, whilst adding carrot adds lots of volume making this a very generous portion!
50g rolled oats
10g chia seeds
1 medium carrot, grated
150ml plant-based milk
1 scoop vegan protein powder
50g vegan yoghurt
Toppings- nuts, fruit, seeds as desired
1. Mix the oats, chia seeds, carrot and cinnamon in a bowl.
2. Add the plant milk and stir thoroughly.
3. Store in the refrigerator in an airtight container or jar overnight.
4. The next day stir in plant-based yoghurt and protein powder (if using), sweeten and add toppings to taste. You can also microwave if you prefer your oats heated.
2. Green superfood smoothie
This is the perfect breakfast for those on the go. Full of fruit and veggies, this smoothie contains all the nutrients you need to get you through the morning, whilst spirulina powder is high in protein and iron, giving the smoothie a delicious earthy taste and vivid green colour!
1 frozen banana
80g frozen strawberries, blueberries or raspberries
1tbsp spirulina powder
1tsp chia seeds
1 handful spinach or kale
200ml plant-based milk (I used almond)
1 scoop vegan protein powder
1/2 tsp turmeric or cinnamon
1. Add all ingredients to a blender, blend until smooth.
2. If you’re feeling more decadent you can serve in a bowl, adding toppings of choice – for example granola, fruit or nuts.
3. Chia pudding
This is an extremely simple recipe which can be prepared the night before, meaning you can just grab and go in the morning! Chia seeds are full of fibre and contain healthy fats such as omega-3, boosting brain function and maintaining a healthy heart.
30g chia seeds
118ml plant-based milk
1tsp sweetener of choice (stepia/maple syrup)
80g fresh fruit (I used mango)
1tsp cacao powder
1 scoop vegan protein powder (add 50ml extra milk for this)
Nuts for topping (I like to use walnuts)
1. Pour all ingredients into a jar or bowl and mix well, let settle for 2-3 minutes then mix again until you see no clumping.
2. Cover the jar and store in the refrigerator overnight or for at least 2 hours.
3. When you’re ready to eat it, top with your favorite fruit and enjoy cold!
Quinoa is a naturally gluten free grain which full of protein, and has a delicious nutty flavour, making a nice alternative to oatmeal. It can be prepared in bulk, just multiply the recipe by how many servings you would like, and simply store leftovers in the refrigerator, reheating on the stove when you would like to use it!
1tsp chia seeds
150ml plant-based milk (I used soy)
50g plant based yoghurt
Optional- 1 scoop vegan protein
Notes- you can make this savoury by replacing the milk with veggie stock and adding roasted veggies, such as zucchini, tomatoes and aubergine
1. Activate the quinoa by soaking overnight in cold water.
2. The next day, drain and rinse the quinoa through a fine sieve – this takes the bitterness out of the quinoa.
3. Tip the quinoa into a pan and add the plant-based milk. Cover the pan and simmer for 20 mins.
4. Stir in the chia seeds with 75ml water and cook gently for 3 minutes.
5. Raw energy bars
These energy bars are perfect for people in a rush in the morning and also make a perfect pre workout snack. Pumpkin seeds and walnuts are packed with healthy fats, meaning it will slowly release energy throughout the morning. You can top with any dried fruits or nuts you wish. This recipe makes 6 nutrient rich bars.
Recipe (makes 6 bars)
3 tbsp peanut butter (or any nut/seed butter)
200g nuts/seeds of choice (I used pumpkin seeds and walnuts)
1 tbsp sweetener (I recommend maple syrup)
1 tsp cacao powder. Shredded coconut/ freeze dried fruit or nuts to decorate
1. Place all the ingredients in a food processor and blend until combined but still retaining some texture – it needs to be sticky enough to be able to easily stick together. Be careful not to over-blend, as the mixture will become very greasy as the oils will be released from the nuts.
2. Transfer the mixture to a loaf tin lined with greaseproof baking paper and smooth the top.
3. Decorate with chopped nuts, shredded coconut and freeze-dried fruits, if desired
4. Place in the fridge for at least 30 minutes to firm up before cutting
Remove from the loaf tin and cut into 6 bars
6. Vegan protein pancakes
Dessert for breakfast? Absolutely! This recipe makes a guilt free, macro friendly breakfast, perfect for a weekend brunch! Protein powder is optional but recommend for this recipe to boost the protein content to an impressive 35 grams! This recipe makes 4 fluffy pancakes which can be made in bulk and frozen and when you would like to eat them.
70g flour (I used oat flour)
1 scoop Vegan Protein Powder (I used vanilla)
1 Tbsp Baking Powder
1/4 tsp Salt
120ml Soy Milk
1 Flax Egg (1 Tbsp Ground Flaxseed Meal + 3 Tbsp Hot Water)
1 Tsp Olive Oil (to fry)
Optional toppings – 50g soy yoghurt, blueberries, maple syrup
1. Sift the flour into a mixing bowl and add the protein powder, baking powder and salt.
2. Prepare a flax egg by adding 1 tablespoon of ground flaxseed to a bowl, then adding in 3 tablespoons of hot water, allowing to sit for a minute to become gloopy.
3. Add the soy milk and flax egg to the mixing bowl.
4. Mix briefly using a hand whisk to remove the lumps.
5. Heat up a frying pan with a little olive oil until hot. Spoon out roughly 1/4 cup worth of batter per pancake.
6. Cook until the edges start to look dry and there are bubbles on top, then flipping and cooking on the other side. Cook until golden on both sides. Add toppings as required.
I hope these recipes inspire you to try something new at breakfast, and proving that being vegan doesn’t always have to require a lot of preparation and cooking time. Let me know if you try any of these recipes and how you liked it! These are just some of the many delicious plant based recipes available and there will be many more coming on my blog soon!
P. S If you would like some help with transitioning to a vegan diet or achieving your health and fitness goals, I can help you! I offer one-to-one coaching with personalised meal plans (with delicious recipes!) and personal support. If you are interested, feel free to contact me below, I would be very happy to help you on your journey!