20 Nourishing Vegetarian Breakfast Ideas to Fuel Your Day
Simple plant-based breakfasts to start your day right!
When you wake up in the morning, are you hungry first thing? Or does it take you a while to build an appetite? During my years of working with clients, I’ve noticed that most of us fall into one of these categories. For some however, schedule or the clock may dictate when they eat, as some of us need to head out the door to drive to work or catch the bus.
If you’ve ever heard that “Breakfast is the most important meal of the day,” you might be surprised to learn that the quote was first written in a 1917 magazine by Dr. Harvey Kellogg, pioneer of the breakfast cereal industry. Although it’s not imperative to eat first thing in the morning, there are some benefits to fueling up earlier on in the day.
Benefits To Eating in the Morning
- It can provide an opportunity to take in some of those nutrients that can help you to feel your best all throughout the day.
- It can help with mental performance, such as ability to concentrate and memory.
- You may be less likely to experience intense hunger in the later hours of the evening as your body is trying to make up for gaps experienced earlier in the day.
What Should I Eat?
When your hunger starts to kick in and you’re ready for your first meal of the day, it can be helpful to ensure there’s a source of protein present. Not only will that help to keep your blood sugars stable and support a longer lasting feeling of fullness, it can also help you to feel focused and energized for a longer time. Next, you can select some carbohydrate, fat, and/or vitamin and mineral containing foods to help satisfy your tastebuds and check off some of your ‘daily nutrient need’ boxes while you’re at it.
Why Include Vegetarian Breakfast Options?
Not only can vegetarian breakfast options add variety to your meal rotation and flavour profile, they can also help to increase your total fibre intake, provide you with heart protective nutrients, and improve gut health and immunity.
Here are some of my favourite nutritious vegetarian breakfast ideas:
These cottage cheese raspberry pancakes are a personal favourite.
2. Smoothie bowl
Try out this delicious blueberry protein smoothie bowl!
3. Wholegrain toast with ricotta, avocado and lemon zest
This flavour-packed breakfast is sure to start your day off on the right note.
4. Baked oatmeal
For a protein-packed breakfast, try this high-protein baked oatmeal recipe.
5. Vegetable and cheese omelette with whole grain toast
You can add whatever vegetables you like. Try adding peppers, tomatoes, and mushrooms!
6. Cottage cheese
Try topping with sliced apple, cinnamon and honey.
7. Yogurt Parfaits
Blend your favourite fruit with some plain Greek yogurt- top with nuts, seeds, coconut or hemp hearts.
8. French toast
Try topping it with strawberry Greek yogurt and sliced bananas.
9. Make-ahead breakfast sandwiches
For a quick and delicious breakfast that you can grab and go, try these make-ahead breakfast sandwiches.
10. Wholegrain toast with peanut butter, banana and cinnamon
A quick, easy, and delicious breakfast. For a protein boost, try having a bowl of Greek yogurt on the side.
11. Tofu breakfast burritos
Try these scrambled tofu breakfast burritos, a quick and easy vegetarian alternative!
12. Protein Muffins with fruit salad
These banana and oat protein muffins pair deliciously with a fruit salad.
13. Oat and nut butter energy balls
Try these nutty chocoholic balls, with some yogurt and fresh fruit on the side.
14. Fruit salad
Try this fabulous almond fruit salad topped with Greek yogurt, pumpkin seeds and hemp hearts.
15. Wholegrain English muffin pizza
You can put whatever toppings you’d like such as cheese, peppers, and tomatoes. The possibilities are endless!
16. Breakfast chickpeas and tofu with peppers
Try this delicious recipe for breakfast peppers and chickpeas with tofu for a protein-packed meal to start your day.
17. Chewy breakfast power cookies
These nutritious breakfast cookies are sure to fuel you up in the morning.
18. Muffin tin eggs
Simply whisk eggs, chopped veggies and cheese together. Pour into a greased muffin tin and bake at 350 degrees for 15-20 mins.
19. Peanut butter and oat date pots
Try these delicious peanut butter and oat date pots!
20. Quinoa breakfast cereal
Cook quinoa according to package instructions. Swap water for milk, sprinkle in some cinnamon. Top with peanut butter and sliced strawberries.
Whether you prefer sweet or savoury, crunchy or creamy, we hope the above ideas provided some inspiration to add more nutritious vegetarian breakfast options to your routine! By starting your day with a protein and fibre packed breakfast, you’ll be sure to be fueled for your morning of work or play.
Looking for vegetarian meal planning support? Want to ensure you’re consuming a balanced diet with all the essential nutrients you need? We can help!
If you are seeking support to help to make meal planning simple if you are cooking for one, don’t want to spend oodles of time in the kitchen, or find yourself eating out often, we can help! If you’re vegetarian, check out our vegetarian dietitian services.
We specialize in health without guilt or complexity. Our Registered Dietitian team can work with you in person at our Calgary office or online through our virtual private and secure video conferencing services.
Learn more about personal nutrition counselling or simply click the button below to contact us to learn more:
Looking for more vegetarian breakfast ideas or vegetarian nutrition advice? Check our these blog posts:
Christine Devaney Towsley B.A.Sc., RD
Registered Dietitian & Online Nutritionist
Specialty: weight concerns, intuitive eating, heart
health, family nutrition, IBS (irritable bowel disease)
A nurturer at heart, Christine will always greet you with a smile and
attentive ear. Kind hearted, empathetic and sensitive to others,
Christine takes the time to connect, build trust and truly understand
each client and tailors her sessions to each person's specific needs.