What We Eat for Breakfast: Check Out Our Favorite Plant-Rich, Fiber-Filled, Nutritious Breakfast!
Can we talk plant-rich, fiber-filled, nutritious breakfast?
Before our family started adjusting to a plant-rich eating pattern, typical breakfasts at our house consisted of eggs 3 or 4 days a week (did you know we had chickens? There were times when our counters were overflowing with eggs) french toast, pancakes, cereal with milk, yogurt and granola and occasionally oatmeal. Making the switch to a plant-rich lifestyle, breakfasts did look a little different, but a lot stayed the same, with some healthy substitutions. Some days we make a big breakfast together and some days my kids grab their own. Here are a list of common plant rich breakfasts in our house:
Oatmeal
I think this is the start of a lot of lists for people who eat plant based! We make sure to boost it up with nuts and fruit to increase variety which adds nutrients, fiber, protein etc. You don’t need a recipe here but if you want to learn all about the different types of oats you can check out this website. The more intact the oat, the longer it takes to cook and the lower the glycemic index. So if you can choose steel cut or if you have time for oat groats and like the texture, go for it!
Overnight oats
I’m putting overnight oats in a separate category because it is made a little differently and honestly was not in our rotation pre plant-rich lifestyle change. Overnight oats do take some forethought, but they are so good and there are some great recipes out there. You can do overnight oats in several ways. I like to add peanut butter and boost protein with hemp seeds and chia seeds. A Sozo member gave the tip that instead of making individual cute mason jars like you see in all of the recipes (and to be fair they ARE cute) she just makes a big bowl and scoops out what she wants each morning. Not as cute but saves time. This recipe is one of my favorites
Avocado toast
This was occasionally on rotation before we adjusted eating patterns, but since we adjusted to a plant rich lifestyle and realized the benefits of variety, our toasts have gotten so much better! Before it was toast, avocado, salt. Now the toppings are endless. Bust out some everything bagel seasoning and a squeeze of lemon. Perfection.
Tofu Scramble
Seriously. It took a while for me to try this because I had a somewhat philosophical opposition to trying to recreate animal products with plant products. I knew it wouldn’t taste the same and didn’t want to put in the effort to create a mock meal. One day I ordered a tofu scramble that looked good at a restaurant and it was delish. Now it is in our rotation at home, usually on weekends paired with a veggie hash (see below!) Here is our favorite Tofu Scramble recipe.
Veggie hash
We used to do veggie hashes and put a fried egg on top. Now we have it with a tofu scramble or add a can of white beans to add protein. Favorite hash ingredients: potatoes, sweet potatoes, bell peppers, mushrooms, chopped up spinach or power greens, onions, frozen corn (this adds a sweet yummy pop). And whatever beans we have on hand. I like white beans best but you could do anything. Smother it with salsa and enjoy.
Smoothies
- Greens
- Fruit
- Protein (hemp seeds, peanut butter)
- Healthy fat (chia seeds, avocado, peanut butter)
- Boosters (spirulina, turmeric)
- Liquid (soy milk, water, oat milk, coconut water)
If you are a Sozo Member check out your folder for the smoothie-building guide at the back!.
Chia Seed Pudding
I happen to love chia seed pudding but not everybody does. Try it and see if you like it. I love it with nuts and berries on top. Delish. This is a good solid recipe from Eating Bird Food.
Acai Bowls
This is a kid favorite. We usually top it with homemade granola, fruit, and depending on the kid shredded coconut. (Minimalist Baker is the best for a lot of things- check out her website)
Homemade Granola
Healthy cereals are hard to find. If you look at the labels, almost all of them have a ton of added sugars, even the “healthy” ones. Homemade granola is actually pretty easy to make and you get to control what is in it. I used to use recipes, now I just take some oats and whatever tail ends of nuts and seeds I have in my cabinet and whip it up pretty quickly. Start with a recipe and then explore on your own. When you look for recipes try ones without a ton of added sugar and oils.
Homemade Oatbars
These are super easy. Oatmeal, peanut butter, bananas are usually the base but there are a lot of different variations. Simple EASY recipe here.
French Toast
I know you are all wondering how to make french toast without eggs. The key is tofu. Hear me out, I know this sounds terrible, but trust me on this one. It is kid approved and delicious and the tofu adds protein. Use a good sprouted grain bread. This one has a mixture of plain coconut yogurt mixed with a little maple syrup on top.
Pancakes/Waffles
There are so many great recipes out there. Use oat flour or whole wheat flour, flax seed “eggs” to boost them up and top with fruit and nuts.
Breakfast Breads and Muffins
This is usually a kid-led undertaking. Recipes for these can either be super unhealthy (almost like a breakfast cake) or pretty good for you with whole grains, flax or chia eggs, carrots, zucchini, bananas – good stuff. When you are looking for recipes, search for ones without a lot of added sugar – where the sweetness comes from fruit. Or you can substitute applesauce or a little maple syrup for the sugar.
As always variety is key! I would love to hear what plant-rich, fiber-filled, nutritious breakfasts you love. Please comment below with your own favorites!
Check out another blog post Where I Find My Recipes for more recipe ideas!
