Best Plant Based Breakfast Ideas - Chef Abbie Gellman MS, RD, CDN

Best Plant Based Breakfast Ideas

Chef Abbie Gellman RD

Best Plant Based Breakfast Ideas

Tired of the usual eggs, yogurt or cold cereal for breakfast? Wondering about the benefits of eating more plant foods? I want to share some of my favorite plant based breakfast ideas to help you out with these questions. Keep reading for health benefits, recipes and more!

Understanding What “Plant Based” Means

Plant based eating is a hot topic right now, but you might be wondering “what does this mean exactly?”. Good news, it doesn’t require switching your diet to strictly vegetarian or vegan foods! Eating a plant based diet just means eating more foods that come from the ground – so, you know, plants! – as opposed to animal-based products like meat and dairy. Basically, a plant based diet emphasizes foods like fruits, vegetables, whole grains, legumes and healthy oils.

Benefits of a Plant Based Diet 

There are some definite benefits to increasing your plant food intake. Studies have shown that this dietary pattern is associated with a lower risk of cardiovascular disease and cardiovascular risk factors.1 For those that enjoy eating meat, dairy, and other animal-based foods, you still can! Even replacing a gradual amount of animal protein with plant based foods has been shown to have heart health benefits.1 The key is making sure the plant foods you choose are high quality, like whole grains as opposed to refined grains, and whole fruits and vegetables. This ensures you reap benefits from the entire plant food, like fiber and a wide variety of vitamins and minerals.

Incorporating more plant based foods into your diet isn’t just good for your body, it’s also good for the environment. Researchers have found that reducing our meat consumption by 25% and replacing it with plant foods could have a positive impact on carbon dioxide emissions and biodiversity.2

Tips for Incorporating More Plant Foods

If eating less animal products and more plant foods is a new concept for you, don’t try to do it all at once! Start small and make little changes that you can maintain. Instead of drastically limiting animal products all at once, try starting with one or two meals a week and increase as you get the hang of it! Changing our eating habits can take some time, but it will become second nature if you stick with it.

Have fun experimenting with new foods, flavors and textures. Products like lentils, beans and tofu can be prepared in so many different ways—it can be an exciting adventure finding out which is your favorite!

Plant Based Breakfast Staples

  • Oatmeal – Oatmeal is an original when it comes to plant based breakfast ideas. It’s affordable, versatile, filling and nutritious. We recommend making it a pantry staple!
  • Whole grain products – Whole grain bread for toast, granola bars with nuts and seeds, or muffins made with whole wheat flour are all great plant forward breakfast options.
  • Nut butter – Your favorite nut butter can go a long way. Not only is it delicious, it provides lots of healthy mono and polyunsaturated fats, which have been shown to reduce the risk of heart disease and type 2 diabetes.3 Put it on oatmeal, toast, in a smoothie, mixed into yogurt…the options are endless.
  • Fruit and veggies – Fruits are an obvious breakfast essential but don’t forget about veggies. Mix roasted veggies into scrambled eggs or savory oatmeal for some added plant power to start your day.

Plant Based Breakfast Ideas and Recipes

Peach Overnight Oats – This 5-minute recipe is super easy and a perfect on-the-go option for busy mornings. Feel free to swap out the peaches for whatever fruit you prefer or have on hand.

Savory Oatmeal with Fried Egg – Savory oatmeal might be a new concept for you, but trust us, it’s tasty! It’s also a great way to sneak in some veggies before noon and can really help shake up your breakfast routine.

Pink Pancakes—These pancakes are made with whole wheat flour and pureed beets for a fun color and extra beneficial nutrients. Try them for a weekend treat!

Almond Date Power Bites—These power bites are packed full of plant based protein and fiber, which will keep you full and satisfied all morning long.

References:

  1. Satija A, Hu FB. Plant-based diets and cardiovascular health. Trends in Cardiovascular Medicine. 2018;28(7):437-441. doi:10.1016/j.tcm.2018.02.004.
  2. Lynch H, Johnston C, Wharton C. Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients. 2018;10(12):1841. doi:10.3390/nu10121841.
  3. Dickinson G. Going Nuts — For Nut and Seed Butters, That Is. Today’s Dietitian. 2013;15(9):64. https://www.todaysdietitian.com/newarchives/090313p64.shtml.

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