10 Easy Plant-Based Breakfasts in Under 5 Minutes

If you want an indulgent breakfast, amazing recipes like peanut butter and apple pancakes, maple sriracha tempeh bacon BLT and chai-spiced sweet potato waffles are in abundance. But what about when you’re in a huge hurry, you just want something simple but tasty, or you’re totally new to cutting down or cutting out animal products and don’t know where to start?

Since it’s still regarded as the most important meal of the day, it’s a good idea to make an effort with breakfast.

So, grab a quick bite before you leave your house, or as long as you’ve got a microwave or toaster (and an accommodating boss), you can even make most of these breakfasts in your office. Here are my top picks for healthy, quick – and EASY –  breakfasts, on the go.

1. Avocado on toast

Avocado on toast (AKA avo on toast) was already a thing in New Zealand, where I live before it became the 2016 internet sensation. Simply serve a ripe avocado sliced with cherry tomatoes on wholegrain toast. Or my favorite way: mash the avo with a squeeze of lime, salt, and pepper and spread on toast, with a drizzle of olive oil on top.

For those with a sweet tooth (or when avocados aren’t in season), banana on toast makes a great, healthy, alternative to avocado.

• Greek Avocado Toast [Vegan]
• Tofu Avocado Toast Recipe With 35 Grams of Protein [Video]
• Winter Avocado Toast With Cheezy Pumpkin Seed Sprinkle [Vegan, Gluten-Free]
• Nori and Scallion Avocado Toast [Vegan, Gluten-Free]
• Banh Mi Avocado Toast [Vegan, Gluten-Free]

2. Green smoothie

When I first heard of green smoothies, I thought they sounded vile. No one wants to chew chunks of spinach or kale first thing in the morning, right? But, if you don’t overdo it you can’t taste it, and it’s super healthy.

I usually start with a base of soy milk (for calcium – check your plant’s milk has a good amount), a banana, a couple of handfuls of fresh spinach or less of frozen, and then bung some berries or kiwifruit in. Whiz it up in a blender and you’re good to go! For extra nutrition, I usually include flaxseed oil. Check out more green smoothie recipes.

• Parsley Pear Green Smoothie [Vegan]
• Green Smoothie Parfait [Vegan]
• Hydrating Super Green Smoothie [Vegan]
• Bloody Mary Green Smoothie [Vegan]
• 12 Green Smoothie Recipes

3. Fruit

Chop up your favorite fruits, and top them with plant-based yogurts, such as soy or coconut.

Even quicker: when I’m in a hurry (most days) I often keep it simpler and have a couple of pieces of fruit whilst sat at my desk.

4. Porridge (or oatmeal)

Simple mix oats, plant milk of your choice, a little sugar, and cinnamon in a bowl and put it in the microwave for about three minutes. My favorite way to serve it is to throw in some chopped-up bananas before cooking.

• Cozy Pumpkin Porridge [Vegan, Gluten-Free]
• Savory Indian Spiced Curry Porridge [Vegan]
• Pseudo Grain Porridge with Caramelized Banana [Vegan, Gluten-Free]
• Brown Rice Porridge With Rhubarb Ginger Compote [Vegan]
• Semolina Porridge With Maple Baked Apples [Vegan]
• Perfect Pumpkin Pie Oatmeal [Vegan]
• Frosted Gingerbread Baked Oatmeal [Vegan, Gluten-Free]

5. Granola

Make your own granola and keep it in your cupboard ready to serve up with plant milk, or buy one from the store. Look for ones without too much added sugar.

• Cinnamon Crunch Granola [Vegan, Sugar-Free, Oil-Free]
• Hazelnut Granola [Vegan]
• Peanut Butter Granola Clusters [Vegan]
• Sprouted Buckwheat Granola [Vegan, Gluten-Free]
• Maple Nut Granola [Vegan]
• Peanut Butter and Chia Granola Bites [Vegan]

6. Chia pudding

Most of us now know about the amazing health benefits of consuming chia seeds. Happily, they can also make an easy, quick breakfast. Add plant milk, blueberries, or other fruit to chia seeds, with a little cinnamon and vanilla extract, and leave to soak overnight – that way it’s ready for you as soon as you wake up. Make sure you stir it well a couple of times after adding the ingredients together as these gelatinous seeds tend to clump together.

• Creamy Matcha Chia Pudding [Vegan]
• Chocolate Walnut Chia Pudding [Vegan]
• Citrus Coconut Chia Pudding [Vegan]
• Nutrient-Dense Chocolate Raspberry Chia Pudding [Vegan]
• Pink Chia Pudding [Vegan]

7. Bagel with hummus

Let’s face it, vegans are a bit keen on hummus. It also makes the perfect quick breakfast. Grill some toast, top with your favorite hummus (I like caramelized onion), and some sliced cherry tomatoes and you’re good to go!

• Sriracha Tofu Bagel Sandwich [Vegan]
• Sriracha Tofu Bagel Sandwich [Vegan]
• Sesame and Poppy Seed Bagel Loaf [Vegan]
• Roasted Carrot Hummus [Vegan]
• Creamy Traditional Lebanese Hummus [Vegan]
• Mushroom Hummus Toast [Vegan]
• Mediterranean Fava Bean Hummus [Vegan]

8. Nut bars/Bliss balls

In New Zealand bliss balls have become as much of a thing as avocado on toast, with flavors such as cacao, chocolate, strawberry and macadamia available. Or, make your own in advance.

Often not the healthiest due to added sugar, nut bars can still be a good choice if you’re pushed for time. Clif Bars do some tasty flavours and many of them are vegan.

• Dark Chocolate Blueberry Pancake Bites [Vegan]
• 15 Plant-Based Chocolate Energy Balls & Bites
• Antioxidant-Rich, High Energy Matcha Bliss Balls [Vegan, Raw]
• Crunchy Protein Bliss Balls [Vegan, Gluten-Free]
• Hemp Chocolate Tahini Coconut Bars [Vegan]

9. Baked beans on toast

Possibly something only English people and our antipodean cousins get, baked beans on toast is a breakfast favorite in the UK. Most canned baked beans are vegan by default, but watch out for ham in some brands. And when you’ve got a bit more time, try making your own.

• Sweet and Tangy Baked Beans [Vegan]
• Baked Beans [Vegan]
• Greek Taverna Baked Beans [Vegan]
• Easy, Healthy, Homemade Baked Beans [Vegan]
• Mushroom and Bell Pepper Baked Beans [Vegan, Gluten-Free]

10. Overnight oats

Making up oats, plant milk, and some fruits and leaving overnight to soak? Easy as. Check out a simple recipe.

• Lemon Poppy Seed Overnight Oats [Vegan]
• Raspberry Overnight Oats [Vegan]
• Eggnog Overnight Oats [Vegan]
• Caramel & Coconut Latte Overnight Oats [Vegan]
• Peanut Butter & Jelly Overnight Oats [Vegan]

Learn How to Cook Plant-Based Meals at Home

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental well-being, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, and prostate cancer, and has many side effects.

For those of you interested in eating more plant-based we highly recommend downloading the Food Monster App — with over 20,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals, and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

Here are some great resources to get you started:

• Weekly Vegan Meal Plans
• Plant-Based Health Resources
• Plant-Based Food & Recipes
• Plant-Based Nutrition Resources
• The Ultimate Guide to Plant-Based Nutrition
• Budget-Friendly Plant-Based Recipes
• High Protein Plant-Based Recipes
• Plant-Based Meal Prep

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