5 EASY BREAKFASTS (plant-based & high-protein)
Recipes in this Video
The Vegan Breakfast Burrito draws inspiration from traditional Mexican burritos, which are often filled with hearty ingredients. In recent years, the plant-based movement has popularized vegan versions that maintain the essence of flavor while catering to dietary preferences. This dish celebrates the vibrant ingredients of Mexican cuisine and is perfect for a nutritious start to the day, enjoyed by many around the world.
Ingredients
- ●tortillas
- ●black beans
- ●avocado
- ●bell peppers
- ●onion
- ●spinach
- ●nutritional yeast
- ●cilantro
- ●lime juice
- ●cumin
- ●paprika
- ●garlic powder
- ●salt
- ●pepper
Instructions
- 1Sauté onion and bell peppers in a skillet over medium heat until softened, about 5 minutes.
- 2Add black beans, cumin, paprika, garlic powder, salt, and pepper; cook until heated through, about 3-4 minutes.
- 3Stir in spinach and cook until wilted, about 1-2 minutes.
- 4Remove from heat and mix in nutritional yeast and lime juice.
- 5Warm tortillas in a separate pan or microwave until pliable.
- 6Spread the bean mixture onto each tortilla.
- 7Top with sliced avocado and cilantro.
- 8Roll each tortilla tightly to form a burrito.
- 9Serve warm with extra lime wedges.
Ingredient Alternatives
black beans
Healthier: lentils
Cheaper: pinto beans
Lentils are lower in calories and provide a different flavor.
avocado
Healthier: mashed banana
Cheaper: cooked pumpkin
Mashed banana adds creaminess with fewer calories.
nutritional yeast
Healthier: ground flaxseed
Cheaper: brewer's yeast
Ground flaxseed offers omega-3s with a different taste.
tortillas
Healthier: collard greens
Cheaper: lettuce leaves
Collard greens are low-carb and nutrient-dense.
Techniques
Equipment
Also Known As
Ingredients
- ●1 can (15 oz) chickpeas, drained and rinsed
- ●1 tbsp olive oil
- ●1/2 onion, diced
- ●2 cloves garlic, minced
- ●1 tsp ground cumin
- ●1/2 tsp ground turmeric
- ●1/2 tsp smoked paprika
- ●1/4 tsp cayenne pepper
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●2 cups spinach, chopped
- ●1/4 cup fresh cilantro, chopped
- ●Juice of 1 lemon
Instructions
- 1Heat olive oil in a large skillet over medium heat.
- 2Add diced onion and sauté until translucent, about 5 minutes.
- 3Stir in minced garlic and cook for another minute until fragrant.
- 4Add the drained chickpeas to the skillet and mash them slightly with a fork or potato masher.
- 5Sprinkle in the cumin, turmeric, smoked paprika, cayenne pepper, salt, and black pepper. Stir well to combine.
- 6Cook for about 5-7 minutes, stirring occasionally, until the chickpeas are heated through and slightly crispy.
- 7Add the chopped spinach and cook until wilted, about 2-3 minutes.
- 8Remove from heat and stir in the fresh cilantro and lemon juice.
- 9Serve warm as a filling breakfast or brunch option.
Equipment
Ingredients
- ●1 block (14 oz) firm tofu
- ●2 tbsp olive oil
- ●1 tsp cumin seeds
- ●1 tsp coriander powder
- ●1/2 tsp turmeric powder
- ●1/2 tsp garam masala
- ●1/2 tsp chili powder
- ●1/2 tsp salt
- ●1 cup cooked quinoa
- ●1 cup steamed broccoli
- ●1/2 cup diced tomatoes
- ●1/4 cup chopped cilantro
- ●1 avocado, sliced
- ●Juice of 1 lime
Instructions
- 1Press the tofu to remove excess moisture, then cut it into cubes.
- 2In a large skillet, heat the olive oil over medium heat.
- 3Add the cumin seeds and sauté for 1 minute until fragrant.
- 4Stir in the coriander powder, turmeric powder, garam masala, chili powder, and salt, cooking for another minute.
- 5Add the tofu cubes to the skillet and cook until golden brown on all sides, about 8-10 minutes.
- 6In a bowl, layer the cooked quinoa as the base.
- 7Top with the spiced tofu, steamed broccoli, diced tomatoes, and sliced avocado.
- 8Garnish with chopped cilantro and a squeeze of lime juice before serving.
Equipment
Tofu scramble originated as a plant-based alternative to scrambled eggs, gaining popularity in the 1970s among vegetarians and vegans. It embodies the ethos of using simple, nutritious ingredients to create a satisfying meal. Today, variations abound globally, with spices and vegetables tailored to local tastes, making it a versatile dish enjoyed by many.
Ingredients
- ●tofu
- ●olive oil
- ●onion
- ●bell pepper
- ●spinach
- ●turmeric
- ●nutritional yeast
- ●garlic powder
- ●black salt
- ●pepper
- ●tomato
- ●green onion
- ●cilantro
- ●red pepper flakes
Instructions
- 1Drain tofu and crumble it into a bowl.
- 2Heat olive oil in a skillet over medium heat until shimmering.
- 3Add chopped onion and bell pepper; sauté until softened, about 3-4 minutes.
- 4Stir in crumbled tofu and cook for another 2-3 minutes.
- 5Add turmeric, garlic powder, and black salt; mix well to combine.
- 6Cook for an additional 3-4 minutes, stirring occasionally.
- 7Fold in spinach and cook until wilted, about 1-2 minutes.
- 8Remove from heat and stir in nutritional yeast and pepper to taste.
- 9Garnish with chopped tomato, green onion, and cilantro.
- 10Serve warm with toast or as a filling for wraps.
- 11Enjoy immediately for best flavor.
Ingredient Alternatives
tofu
Healthier: tempeh
Cheaper: chickpeas
Tempeh is higher in protein, while chickpeas are budget-friendly.
nutritional yeast
Healthier: miso paste
Cheaper: parmesan cheese
Miso adds umami flavor, while parmesan is often more accessible.
black salt
Healthier: sea salt
Cheaper: table salt
Sea salt is a common substitute for flavor.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil has a higher smoke point, while canola is less expensive.
Techniques
Equipment
Also Known As
Overnight oats have gained popularity as a convenient and nutritious breakfast option, particularly among health-conscious individuals. This dish allows for customization with various toppings and flavors, making it versatile for different dietary preferences. Its origins are rooted in traditional oatmeal preparations, but the no-cook method has made it a modern staple in meal prep culture.
Ingredients
- ●rolled oats
- ●milk
- ●yogurt
- ●sweetener
- ●fruits
- ●nuts
- ●seeds
Instructions
- 1Combine rolled oats and milk in a jar.
- 2Add yogurt and sweetener to the mixture.
- 3Stir well to combine all ingredients.
- 4Layer fruits, nuts, and seeds on top.
- 5Seal the jar and refrigerate overnight.
- 6In the morning, stir and enjoy cold.
Ingredient Alternatives
milk
Healthier: almond milk
Cheaper: water
Almond milk is lower in calories, while water is budget-friendly.
yogurt
Healthier: Greek yogurt
Cheaper: regular yogurt
Greek yogurt is higher in protein, while regular yogurt is often cheaper.
fruits
Healthier: berries
Cheaper: bananas
Berries are nutrient-dense, while bananas are often less expensive.
Techniques
Equipment
Also Known As
Breakfast cookies are a convenient and nutritious option for busy mornings, often made with wholesome ingredients to provide energy for the day.
Ingredients
- ●1 cup rolled oats
- ●1/2 cup almond flour
- ●1/2 cup peanut butter
- ●1/4 cup honey
- ●1/4 cup dark chocolate chips
- ●1/2 tsp vanilla extract
- ●1/2 tsp baking powder
- ●1/4 tsp salt
- ●1/2 tsp cinnamon
Instructions
- 1Preheat your oven to 350°F (175°C).
- 2In a large mixing bowl, combine the rolled oats, almond flour, baking powder, salt, and cinnamon.
- 3In another bowl, mix together the peanut butter, honey, and vanilla extract until smooth.
- 4Pour the wet ingredients into the dry ingredients and stir until well combined.
- 5Fold in the dark chocolate chips.
- 6Scoop tablespoon-sized portions of the dough onto a baking sheet lined with parchment paper, spacing them about 2 inches apart.
- 7Flatten each cookie slightly with the back of a spoon.
- 8Bake in the preheated oven for 10-12 minutes, or until the edges are golden brown.
- 9Remove from the oven and let cool on the baking sheet for 5 minutes before transferring to a wire rack to cool completely.
Equipment
Ingredients
- ●4 large lavash breads
- ●1 cup hummus
- ●1 cup cooked chicken, shredded
- ●1 cup mixed greens (spinach, arugula)
- ●1/2 cup cherry tomatoes, halved
- ●1/2 cup cucumber, sliced
- ●1/4 cup red onion, thinly sliced
- ●1/2 cup feta cheese, crumbled
- ●1/4 cup olives, sliced
- ●1/4 cup tzatziki sauce
- ●1 tbsp olive oil
- ●Salt and pepper to taste
Instructions
- 1Lay out the lavash breads on a clean surface.
- 2Spread a generous layer of hummus over each lavash bread.
- 3Evenly distribute the shredded chicken over the hummus.
- 4Add a layer of mixed greens on top of the chicken.
- 5Sprinkle the halved cherry tomatoes, sliced cucumber, and red onion over the greens.
- 6Add crumbled feta cheese and sliced olives on top of the vegetables.
- 7Drizzle olive oil and season with salt and pepper to taste.
- 8Spread a spoonful of tzatziki sauce over the toppings.
- 9Carefully roll the lavash tightly from one end to the other, creating a wrap.
- 10Slice each wrap in half diagonally and serve immediately.
Equipment
Smoothie bowls are a popular breakfast option that originated from smoothie culture, often enjoyed for their health benefits and vibrant presentation.
Ingredients
- ●1 banana, frozen
- ●1 cup spinach
- ●1/2 cup almond milk
- ●1/2 cup Greek yogurt
- ●1/4 cup granola
- ●1/4 cup mixed berries (strawberries, blueberries, raspberries)
- ●1 tbsp honey (optional)
- ●1 tbsp chia seeds
Instructions
- 1In a blender, combine the frozen banana, spinach, almond milk, Greek yogurt, and honey (if using).
- 2Blend until smooth and creamy, adding more almond milk if needed to reach desired consistency.
- 3Pour the smoothie mixture into a bowl.
- 4Top the smoothie with granola, mixed berries, and chia seeds.
- 5Serve immediately with a spoon.
Equipment
Ingredients
- ●2 cups shelled edamame
- ●1 tablespoon olive oil
- ●1 tablespoon lemon juice
- ●1/2 teaspoon garlic powder
- ●1/4 teaspoon salt
- ●1/4 teaspoon black pepper
- ●4 slices whole grain bread
- ●1/4 teaspoon red pepper flakes (optional)
- ●Fresh herbs for garnish (e.g., cilantro or parsley)
Instructions
- 1In a pot, bring water to a boil and add the shelled edamame. Cook for 3-5 minutes until tender.
- 2Drain the edamame and transfer to a mixing bowl.
- 3Add olive oil, lemon juice, garlic powder, salt, and black pepper to the edamame.
- 4Using a fork or potato masher, smash the edamame mixture until it reaches your desired consistency (smooth or chunky).
- 5Toast the whole grain bread slices until golden brown.
- 6Spread the smashed edamame mixture evenly on each slice of toast.
- 7Sprinkle red pepper flakes on top if desired for added spice.
- 8Garnish with fresh herbs before serving.
- 9Serve immediately as a snack or appetizer.
Equipment
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