It’s really hard to find vegan breakfast recipes that aren’t full of sugar or grains and with me choosing to avoid added sugar in my diet, I wanted to create several vegan breakfast ideas that were healthy, filling, satisfying, dairy, sugar, and gluten free. And if you’re anything like me, then you will love what I have come up!
These recipes aren’t just for vegans, but anyone wanting to follow a plant-based diet or simply to just eat healthier. The best part is they are easy to make.
If your body doesn’t react well to grains or heaps of carbs, these recipes will be super gentle and easy digesting for you. However, even though the carb content may be relatively high in some recipes, the fiber content will help combat any fast-rising blood sugar levels.
Mimi’s Green Thickie Bowl
Serves 1
Calories 371/ Fat 7g/ Carbs 48g/ Fiber 18g/ Sugar 13g/ Protein 45g
Vitamin A 163%
Calcium 33%
Vitamin C 231%
Iron 37%
Ingredients:
- 1/3 continental cucumber, chopped
- 200g frozen broccoli
- 2 cups baby spinach
- 1/2 medium frozen banana (60g)
- 20g (2 tbsp.) unsweetened cocoa powder
- 40g vanilla flavored rice protein powder (Nutribiotic)
- Pinch of stevia
- 1 tsp.vanilla essence
- 130mls unsweetened soy milk (could easily be replaced with almond milk, coconut milk or water)
Directions:
- Add all ingredients into your optimum 9400 blenders and blend really well until think smooth and creamy!
Low Carb Vegan Pancakes
Serves 1
Calories 435/ Fat 27g/ Carbs 19g/ Fiber 10g/ Sugar 1g/ Protein 34g
Vitamin A 3%
Calcium 25%
Vitamin C 1%
Iron 25%
Ingredients:
- 1 Serve of Vanilla Brown Rice Protein Protein powder
- ⅓ cup unsweetened almond milk
- 2 tbsp. Chia Seeds
- ¼ cup Almond Meal (grounded almonds)
- 1 tsp coconut oil
- ½ tsp. vanilla essence
- stevia
- pinch of salt
Directions:
- Add chia seeds with 6 tbsps. water, mix well and then refrigerate for 15 minutes
- Ground almonds in your optimum 9400 blenders to make your “flour”
- Combine Protein powder, Almond meal, stevia, salt, and chia seeds in your mixing bowl
- Preheats non-stick pan with 1 tsp. coconut oil
- Add mixture to pan and cook until done
- Serve with fresh lemon juice and granulated stevia!
Avocado and Lime Thickie Bowl
Serves 1
Calories 301/ Fat 12g/ Carbs 51g/ Fiber 17g/ Sugar 15g/ Protein 12g
Vitamin A 164%
Calcium 36%
Vitamin C 305%
Iron 29%
Ingredients:
- 1/3 continental cucumber, chopped
- 200g frozen broccoli
- 2 cups baby spinach
- 1/2 large avocado (60g)
- 1/2 medium frozen banana (60g)
- 2 small limes, peeled
- pinch of stevia to taste
- 130mls unsweetened soymilk
Directions:
- Add all ingredients into your optimum 9400 blender and blend really well!
Overnight Chia Seed Pudding
Serves 1
Calories 327/ Fat 22g/ Carbs 28g/ Fiber 15g/ Sugar 8g/ Protein 8g
Vitamin A 16%
Calcium 12%
Vitamin C 53%
Iron 6%
Ingredients:
- 1/4 cup chia seeds
- 1 tbsp. almonds
- 1/2 cup blueberries
- 1 tsp. coconut oil
- 1 1/2 cups unsweetened almond milk
- 1 tsp. vanilla essence
- stevia
Directions:
- Add all ingredients into a tall mason jar or small breakfast bowl
- Combine all ingredients well
- Refrigerate overnight
- Enjoy early in the morning!
Scrambled Tofu Delight
Serves 1
Calories 354/ Fat 26g/ Carbs 12g/ Fiber 5g/ Sugar 2.7g/ Protein 26g
Ingredients:
- 170g medium tofu, crumbled
- ¼ red onion, sliced
- 1/2 tsp. dried Parsley or 2 sprigs of fresh parsley
- 1/4 tsp. Turmeric powder
- Sea Salt to taste
- 1/4 tsp. Smoked Paprika or chipotle seasoning
- 1 tsp. Coconut oil
- 1 cup fresh baby spinach
- ½ medium avocado
Directions:
- Crumble tofu into a small mixing bowl
- Pre-heat the non-stick pan with 1 tsp. coconut oil
- Add onion and saute until soft
- Add tofu and the rest of the seasoning and cook until done
- Add a bit of water to the pan if it’s becoming too dry
- Serve on plate with fresh spinach leaves and ½ a medium avocado, enjoy!
Rich Fudge Chocolate Muffin
6 Servings
Per Muffin: Calories 220/ Fat 12g/ Carbs 18g/ Fiber 8g/ Sugar 2g/ Protein 12g
Vitamin A 76%
Calcium 11%
Vitamin C 1%
Iron 11%
Ingredients:
- 1 1/2 cups black beans (pureed)
- 3/4 cup pumpkin puree
- 1 serve (30g) rice protein powder (could be replaced with almond meal or rolled oat)
- pinch of stevia
- 2 tsp. vanilla extract
- 1/2 cup almond butter (can be replaces with any nut butter you desire)
- 1/4 tsp. sea salt
- 2 tsp. ground cinnamon
- 1 tsp. baking powder
Directions:
- Preheat oven to 350f/180c and grease a small muffin tray or use cupcake liners
- Drain the black beans really well and then place in to a food processor with your canned pumpkin and blend until fully combined
- Add the black bean pumpkin mixture into a medium bowl and then include the remaining ingredients and mix well
- Fill the muffin tray with the batter and bake for 20 minutes or longer if it looks under cooked.
- Allow to cool for 30-60 minutes before enjoying so you can really love the fudge-like texture!
Coconut Yoghurt Blueberry Bowl
Serves 1
Calories 371/ Fat 16g/ Carbs 64g/ Fiber 16g/ Sugar 34g/ Protein 4g
Ingredients:
- 1 cup Unsweetened So Delicious coconut Yogurt ( can use Wallaby organic yogurt or Stonyfield Organic Yoghurt if you prefer)
- 1 cup fresh/frozen blueberries
- 1 tbsp. unsweetened desiccated or Flaked coconut
- 1 medium Fig, halved
- 1 tbsp. Walnut halves
- 1 small banana (100g), frozen/fresh
Directions:
- Blend together coconut yogurt with frozen blueberries and frozen banana (blueberries and banana doesn’t have to be frozen)
- Add mixture into your serving bowl and then sprinkle with desiccated coconut, figs, and walnuts!
- Enjoy!