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Easy Vegan Breakfast Options -
Quick and SASSY!
These easy vegan breakfast options are quick and SASSY - Super Affordable, Simple, Satisfying and Yummy! Sometimes people need a little inspiration, as it's easy to get into a rut. The last thing you want is to feel uninspired by your food!
Many folks have also become 'concerned' (to put it mildly) about consuming 'too many carbs / fruit / sugar / grains' etc., believing these foods cause weight gain, diabetes, or other health problems. Rest assured, these claims are false. Your body and brain thrive on starches - complex carbohydrates. As Dr. McDougall points out in The Healthiest Diet on the Planet, evidence shows humans have been consuming cooked starches for thousands of years.
Whole grains are especially beneficial for helping curb appetite and preventing weight gain. Dr. Neal Barnard shares research in The Power Foods Diet, The Breakthrough Plan That Traps, Tames, and Burns Calories for Easy and Permanent Weight Loss, showing that whole grains traps calories, which are removed with your waste. Plus, consumption of whole grains can also boost metabolism. The net effect is extra calories burned for more effortless weight loss if that is one of your health goals.
I'll be writing separate articles about the health benefits of whole grains, and potatoes. In this article, I share ideas for easy vegan breakfast options that fit our SASSY bill - for those mornings when you need something fast, yet still healthy, or when you want to take breakfast to-go. Start your day right with the right breakfast for your needs.
Even if you are short on time, make an effort to have some type of healthy nourishing whole grains, cleansing fruit, or a more savory protein-rich breakfast! You'll feel more balanced and energized throughout the day. Try any of these easy vegan breakfast options, or create your own.
First I want to share why I have not included one of the easiest vegan breakfast options...smoothies.
Why Smoothies are NOT On My List of Easy Vegan Breakfast Options
While I know many people like having a smoothie when they want an easy vegan / plant-based breakfast to-go, I personally think chewing your meal is best. Unless you are working out a lot, or trying to bulk up on calories, smoothies should only be an occasional meal replacement or refreshing treat when weight loss is a goal, or you want to cool off from the summer heat.
Another problem with smoothies is that they tend to be very cold, which according to Chinese food therapy and Ayurvedic medicine, puts out your digestive fire. Hence, smoothies are best consumed during the summer. Plus it's too easy to consume smoothies too quickly, which means you aren't working your jaw muscles, and you may miss your normal cues letting you know you've consumed enough food volume and essential nutrients to satisfy the hormones in the brain that shut down your appetite.
That said, when I make smoothies, I prefer adding some warmed soy milk or other liquid, unless it's hot outside. I do have several smoothie recipes in Make Every Bite Count, Elevate Your Choices, Lose Weight & Feel Great ~ The SASSY ~ Super Affordable, Simple, Satisfying & Yummy Produce-Rich, Plant-Based Way To Health, which will be re-released as an ebook by the end of 2024, early 2025. For the purpose of this article, I will not be including smoothie recipes as part of my easy vegan breakfast options, although if having smoothies works well for your needs or schedule, enjoy them!
Cleansing, juicy Fruit Salad w/ Papaya, Plum & Banana
Colorful fruit are high in antioxidants and phytonutrients!
A for real 'Fruit Salad' on romaine lettuce with a squeeze of lime juice and drizzle of balsamic vinegar glazeEasy Vegan Breakfast Options #1 - Fruit
First on my list for easy vegan breakfast options is fruit. Not a fruit smoothie, but a bunch of fruit. Possibly with salad greens, like crisp romaine lettuce, and/or celery and cucumber. The Summer Diet includes much more fruit and more raw foods.
Fruit is cleansing, rehydrating and refreshing. Fruit is the ultimate fast and easy vegan breakfast option. Some people do not have a huge appetite in the morning, or may exercise first thing. In these cases, having a bowl of fruit may satisfy until you are ready for a heartier meal of whole grains or other starchy foods. Or, have fruit with whole wheat / whole or sprouted grain bread or homemade muffin, like these super moist and delicious Low-Fat Vegan Carrot Apple & Carrot Pineapple Bran Muffins (shown below).
I really like Trader Joe's Whole Wheat English muffins. They are definitely SASSY - super affordable, simple, satisfying, light - and yummy! More of our favorite bread options, next.
Fruit Salad on Romaine with Melon, Grapes, Cucumber, Celery, Lime & Balsamic Glaze
Easy Vegan Breakfast Options #2 - Bread + Spreads
 Food-4-Life Sprouted Grain English Muffins, with Sunflower Butter, Almond Butter, or Peanut Butter & Banana is an easy vegan breakfast option your kids will also love! |
 This Cedar Point low-fat, low-sodium Chocolate Hummus is great on whole-grain breads! We like to make our own sourdough bread, or occasionally I make bread using a bread machine |
Spend a little time on your weekend, and bake a batch of my Low-Fat Vegan Bran Muffins, Breakfast Oat Bars, or your favorite, healthy low-fat and low-sodium vegan muffins. I like making muffins with Bob's Red Mill Oat Bran or Wheat Bran because if you eat a couple, the fiber (+ whole grain flour and possible addition of shredded carrots, zucchini, apples, raisins or pumpkin) will help you maintain blood sugar balance, even energy and satisfaction until lunch time, without feeling like a 'gut bomb' as most high-fat muffins can do. (And, they are SASSY of course!)
These Mighty Manna 100% Sprouted Grain bread loaves come in several flavors, and have been a favorite of ours for a long time. At $4.79 per loaf, less for a case, they are delicious, easy-to-digest, and quite worth it. Order at MannaOrganicBakery.com. (I'm not an affiliate, I just LOVE these bread loaves!)Sprouted grain breads, whole grain sourdough breads, whole wheat or sprouted grain English muffins, or your own homemade muffins are quick, especially good paired with fruit, or Tofu Scramble.
For a more savory to-go option, spread your favorite hummus along with thin sliced cucumber, tomato, red onion and/or arugula on a whole or sprouted wheat English muffin. Prepare and wrap it up the evening before if that helps.
i discovered the Cedar Crest Chocolate Hummus (shown above, right) during a recent sale. I was skeptical, yet very pleasantly surprised. I think it's especially great for an easy vegan breakfast option on your favorite whole grain bread.
Easy Vegan Breakfast Options #3 - Cold & Hot Cereals
Cold Cereals
Cold cereals can be fortified with berries or other fresh fruit, and a tablespoon of hemp seeds, ground chia or flax seeds, pumpkin or sunflower seeds or a few chopped walnut halves. Top with soy milk, which provides a greater value than oat milk and store bought almond milks. Otherwise use your favorite, or use part apple cider part nondairy milk.
Our Preferred Soy Milk Brands
I order Eden Unsweetened Organic Edensoy Soy Milk, made with soybeans and water, online at Vitacost.com. Pacific or Westsoy brands are also good choices, otherwise Aldi, Whole 365 organic soy milk from Whole Foods, or Simple Truth Plain or Vanilla Soy Milk from commercial grocers are all good, affordable options. Silk is ok, but it's more expensive and contains a lot of extra ingredients.
Our Preferred Cold Cereals
- Shredded Wheat - original large biscuits or mini biscuits, unsweetened (we buy Mother's or Kroger brands)
- Post Grape Nuts
- Puffed Grain cereals (rice, kamut, millet, corn)
- Uncle Sam's or other bran cereals
- Nature's Path whole grain flake cereals
- Any whole grain with as few ingredients as possible. Look for low-sodium, and free of excess sugars, artificial and natural flavors, or other unnecessary ingredients.
Overnight Oats
Overnight Oats is SUPER simple! Set this up the night before in a to-go container, if needed. In the morning, just add soy milk or other nondairy milk and fresh berries, and good to go!
- 2/3 cup rolled oats &/or rolled oats + rolled kamut flakes (Don makes his with 1 cup)
- 2 Tbsp. raisins + 1 Tbsp. goji berries, 1 pitted chopped date or torn up dehydrated banana
- 1 Tbsp. hemp seeds or ground chia seeds
- Cinnamon
- Boiling water
- 1 cup fresh berries &/or fresh banana
- Drizzle of maple syrup (this really makes it awesome!)
- Soy milk or other ND milk
To Make Overnight Oats
Place ingredients up to boiling water in a heat-proof bowl or to-go container. Stir, add boiling water, then cover with a plate. Let sit out on the counter overnight.
Top with milk, berries, and maple syrup in the morning. Enjoy or take it to-go.
If you prefer it a little warm, heat milk first. If taking to work, you can heat it up in a microwave.
You can also make the Overnight Oats with half water, half soy or other ND milk. Cover, and place in the refrigerator overnight.
Don't want to bother making this yourself? There are many new varieties of oatmeal in to-go cups you can purchase at the store, or local coffee houses. Add hot water, let sit for a couple minutes, stir and enjoy. Just be sure to read the ingredients! Some contain a lot of sugars, sodium and artificial flavors.
Overnight Oats is a Super easy vegan breakfast option! Add dried fruit, cinnamon or other spices, and top with heated water &/or ND milk. Sweeten it up with a drizzle of syrup, and you'll be set for the morning!
I made some to enjoy with my mom at a local coffee house recently. She loved it!
Hot Cereals
There are many hot cereals that are a bit more refined than the whole grain, yet are a viable option for a quick, hearty breakfast, especially when it's colder outside. They typically take 15 minutes or less to cook.
You can also use a good quality Quick Rolled Oats, and prepare in the microwave if really in a hurry or making your oats during a work break.
The Fall & Winter Diet centers around more warming foods and spices, like cinnamon and chai spices. Hot cereal provides a nice warmth and great fuel to begin your day.
My Favorite Hot Cereals
I love Bob's Red Mill (BRM) hot cereals. They have a LOT to choose from and are a good quality.
One of my favorites is the Creamy Kamut, however, I've been having a harder time finding it lately. I also like BRM 10-Grain, 7-Grain, the Gluten-Free blend, and the Creamy Brown Rice, Wheat, Buckwheat Corn Grits and Polenta.
There are plenty of other good brands, including Pocono Creamy Buckwheat, and others.
When I know I have enough items to order for free shipping, I order all BRM items for a better price at Vitacost.com.
Mix & Match
Blend more than one type of Hot Cereal together for variety. Find your favorite combo.
I love Creamy Kamut + Brown Rice, or I'll use 1/2 cup of the 10-Grain with 1/2 cup of a blend of Polenta or Corn Grits + Creamy Wheat for the two of us.
Boil about 3 x the amount of water, or half water and half soy milk, as grain, and pour in hot cereal slowly, while stirring to minimize lumps.
Add cinnamon, vanilla powder, raisins, goji berries, or whatever you like. Top with Baked or Stewed Fruit, or Apple Raisin Goji Berry Sauce.
Bob's Red Mill has several quicker hot cereals to choose from, or mix and match one or more at a time
Shredded Wheat Cereal Bowl with a couple types of cereal, 1 Tbsp. hemp seeds, some walnuts & soy milk
Other Quick and Easy Vegan Breakfast Options
There are many easy vegan breakfast options that may take a little bit more preparation. As mentioned above, healthy, low-fat whole grain muffins are one example that can be prepared on the weekend for a quick, light breakfast or grab-and-go option. Serve with baked or stewed fruit, which can also be made ahead of time, and reheated, or pulled out of the refrigerator once you get up to take the chill off.
Any leftovers can be enjoyed at breakfast time. Just reheat and serve.
Tofu Scrambles are also quick. Tofu Scramble can be prepared then placed in a baking dish to bake in the oven while you get ready, exercise, or go out for a walk.
To bake, simply make 1 or 2 batches at a time, then place in a relatively shallow baking dish, cover, and bake at 375º for about 30 minutes. Remove cover, and let bake another 10 minutes. Make extra, and wrap leftovers in a tortilla with salsa for a quick breakfast burrito.
