The Ultimate Guide to a Whole Food Plant-Based Breakfast
Breakfast is indispensable to getting on with a brand new day. If it’s a Whole Food Plant-Based breakfast, you are certainly off to a good start.
Many health experts consider breakfast to be the most important meal of the day. A nutritious breakfast is vital to refuel your body. It helps you get the necessary energy to begin your day and improves mental alertness and other body functions. Moreover, skipping breakfast appears to increase health risks.
A Whole Food Plant-Based breakfast gives you the most nutritious start to the day. Look no further if you wish to eat a healthy, delicious, and quick-to-prepare breakfast every day.
Here’s your ultimate guide to a WFPB breakfast covering all you need to know – convenient ingredients, handy tips, and some effortless recipes.
9 Common ingredients for a hearty Whole Food Plant-Based breakfast
The essence of a Whole Food Plant-based breakfast comes down to its ingredients. The ingredients dictate the nutrients you’ll get and how long it will take to prepare your breakfast.
Experts suggest a well-balanced breakfast should be filling and nutrient-packed. It should include servings of:
- Whole grains as the primary energy source. They provide calories and other vital nutrients to kickstart your day and keep you full until lunch.
- Fruits and vegetables for vitamins, minerals, and antioxidants.
- Seeds and nuts for proteins, omega 3 fatty acids, and other essential nutrients.
- Beans for proteins, fiber, vitamins, etc.
And, the best part is all these items are already in your kitchen. If not, finding these is only a plant-based grocery shopping trip away.
Here’s the list of some common ingredients that will help you prepare a nutrient-packed breakfast effortlessly.
Oats are one of the most popular breakfast ingredients among vegans. Don’t be surprised if it becomes your favorite too. This humble whole grain is loaded with health benefits owing to its rich nutrient profile.
Oats are packed with carbs that fulfill your body’s calorie requirement to give you the necessary energy to kickstart your day. They are also laden with proteins, fiber, vitamins, antioxidants, and minerals.
Aside from its impressive health benefits, oats are a highly versatile ingredient. You can use it in various dishes, be it savory or sweet. It also combines well with other ingredients like fruits or nuts as it has a mild taste.
2. Whole grain bread
If you don’t want to rely only on oats, whole-grain bread is another great option for your Whole Food Plant-Based breakfast. The bread can simply be a whole wheat bread. Try to look for bread with only the basic ingredients, without unnecessary additives.
Like oatmeal, whole grain bread also supplies carbs, fiber, and other essential nutrients. Bread also makes an excellent base for different types of sandwich and toast dishes.
3. Fresh fruits
Fresh fruits are an essential component of a plant-based diet. Starting your day with fruits gives your body natural glucose along with a variety of vitamins, minerals, and antioxidants.
Not only are fruits nutritious, but they are also a delicious addition to your breakfast. You can eat them whole, blend them into smoothies, or add them to other dishes.
Not to forget, you are going to be spoiled for options every season. Bananas, apples, oranges, melons, berries – the list only gets longer and tastier.
4. Frozen berries
While you’ll always find many types of fruit in the market, it is a good idea to have a few frozen options nearby, especially berries. You can purchase fresh or frozen berries from supermarkets.
Strawberry, blueberry, blackberry – these fruits are incredible sources of powerful antioxidants. Plus, they make delicious additions to smoothies, oatmeal, and baked items.
5. Nuts and seeds
Nuts and seeds are another excellent Whole Food Plant-Based breakfast food. Being rich in protein, fiber, vitamins, omega 3 fatty acids, antioxidants and more, they instantly increase the nutrient profile of your breakfast.
Regular consumption of seeds and nuts means you have to shell out extra money, right? Not quite. There are many budget-friendly and healthier options available besides the regular ones (almonds, walnuts, cashews, etc.). You can go for flaxseeds, chia seeds, pumpkin seeds, sesame, and many more varieties.
6. Vegetables that need little to no cooking
Vegetables, generally, are less preferred options in breakfast mainly due to their need for cooking. However, there are plenty of vegetables that require little to no cooking. Cucumber, tomatoes, spinach, lettuce, carrots – to name a few.
You can easily include them in your breakfast as salads, sides, or toppings. You get to enjoy an increase in nutritional value and variety.
7. Boiled and sprouted beans
Beans take a long time to cook and therefore are not a popular breakfast ingredient. However, boiled and sprouted beans can be a fantastic option for your Whole Food Plant-Based breakfast.
You can boil and refrigerate chickpeas or kidney beans to use them as toppings or blend them into spreads. Mung beans, alfalfa, and black grams are great for sprouting. The sprouts make excellent salad ingredients.
8. Sweet potatoes
Another power-packed and filling addition to your breakfast is the mighty sweet potatoe. It is an excellent source of carbohydrates, antioxidants, and many other nutrients.
There are many varieties of sweet potatoes and many more possibilities with this ingredient. You can eat it baked or use it in sweet or savory dishes in different ways.
9. Plant-based milk or yogurt
If you’re into smoothies or shakes, plant-based milk or yogurt are good to have in your kitchen pantry. You can choose from almond milk, coconut milk, soymilk, oat milk, rice milk and others.
The only catch with the alternative dairy options is that they can be expensive if used daily. If you’d like it to be more budget-friendly, you might consider making plant-based milk at home instead of buying packaged ones.
Tips to make a WFPB breakfast more filling
Eating a filling meal is integral to an energizing breakfast. A plant-based breakfast low in carbs, fiber and proteins tends to leave you hungry sooner.
With seemingly limited options available, you may find it tough to make a breakfast that fills you up for longer hours. But, making your WFPB breakfast filling is not a tough job. It’s just a matter of including the right mix of ingredients that contribute to satiety.
Here are some tips to make your Whole Food Plant-Based breakfast more filling.
Load up smoothies with some whole grains. Some great options you can consider are:
- Ground oats
- Cooked barley
- Cooked millet flour
- Roasted amaranth
Sprinkle some nuts and seeds. Whether it is oatmeal, smoothie, or a salad, you can add in some cheaper and healthier seeds and nuts like:
- Crushed peanuts
- Sesame seeds
- Pumpkin or melon seeds
- Sunflower seeds
- Ground flaxseeds
- Chia seeds
Use beans and lentils in your breakfast recipes.
Add natural fats like avocado, peanut butter, or almond butter to your dishes.
Mix all that makes sense together. For example, you can blend in oats, avocado, some fruits into a smoothie and top it off with a seeds mix.
Tips to sweeten Whole Food Plant-Based breakfasts
Sweet breakfast is a popular choice for many, especially in western countries. Whether you prefer sweet or savory, sweet recipes tend to find their way to our stomachs from time to time. Recipes like oatmeal, smoothies, cakes, and cookies taste better when they’re sweet.
Sweetening a Whole Food Plant-Based breakfast dish is a bit of a challenge since it is best not to use refined sugar. Does that mean you have to make do with bland meals? No, you don’t.
There are plenty of ways to sweeten your Whole Food Plant-Based breakfast recipes with healthier ingredients.
Here are some easy ways to add sweetness to your breakfasts.
- Add sweet dried fruits like raisins and dates to the dish.
- Use plant-based syrups, such as maple syrup, agave syrup, or date syrup.
- Add shredded coconut to your recipes.
- Add sweet fresh fruits like bananas, apples, grapes, mangoes, figs, watermelons, etc.
- Use fruit purees such as mashed bananas and applesauce.
10 Super-quick and easy Whole Food Plant-Based breakfast recipesWith so much information around WFPB breakfasts, it only makes sense to culminate them into some live-action. Whether you prefer a sweet or savory breakfast, we’ve got you covered. Presenting our 10 favorite Whole Food Plant-Based breakfast recipes that won’t make your breakfast boring ever again. These recipes are quick to assemble, fill you up for longer, and are drenched in Whole Food Plant-Based goodness. Let’s dive in!
1. Wholesome oatmeal bowlYou need
- Coconut milk (optional)
- Fruits – Banana, strawberries, cherries
- Seeds and nuts – Melon seeds, pumpkin seeds, crushed peanuts
- Date syrup (optional)
- Boil the oats in water till it’s soft.
- Add some coconut milk before turning off the stove to add some creaminess to the oats.
- Place the oatmeal in a bowl. Add cut fruits, seeds, and crushed peanuts to the bowl.
- Drizzle some date syrup if you want it sweeter.
2. Whole Grain Garden SandwichYou need
- Whole grain bread slices
- Sun-dried tomato
- Cucumber slices
- Grated carrot
- Vegan pesto (Basil leaves, garlic clove, sunflower seeds, lime juice blended into a fine paste)
- Spread vegan pesto on the bread slices.
- Place lettuce, tomatoes, carrots, and cucumber on one of the slices.
- Place the other bread slice over. You’re good to go!
3. Beans and Greens ToastYou need
- Whole wheat bread
- Boiled kidney beans
- Steamed spinach
- Boiled sweet corn
- Avocado slices (optional)
- Sesame seeds
- Seasoning – pepper, and salt (optional)
- Toast the bread lightly on a pan.
- Put the beans, spinach, sweet corn, and avocado on the toast.
- Sprinkle sesame seeds, salt, and pepper. Get ready to relish this tasty breakfast!
4. Sweet Potatoe DelightYou need
- Baked sweet potato
- Cinnamon powder
- Chopped dates
- Chopped apple
- Shredded coconut
- Crushed almonds, peanuts, and pumpkin seeds
- Mash the baked sweet potato in a bowl.
- Add chopped dates, apple, coconut, seeds, and nuts to the bowl.
- Mix them all and sprinkle shredded coconut and cinnamon powder.
5. Sprouts bowlYou need
- Mung bean sprouts
- Chopped tomatoes
- Diced cucumber
- Chopped green onion
- Cilantro leaves
- Black olives (optional)
- Ground flaxseed
- Lime juice
- Salt and pepper (optional)
- Throw in all the ingredients in a bowl. Mix them well, and you’re all set!
6. Tofu-Veggie Scramble Wrap
- Heat a pan over the stove. Throw in all the chopped vegetables.
- Saute the veggies until soft. Sprinkle some water to prevent the veggies from sticking to the pan.
- Scramble tofu and add it to the pan.
- Add the seasoning, mix everything well, and cover the pan for a few minutes.
- Once the scramble is done, heat tortillas on the pan.
- Wrap a generous amount of the scramble in tortillas.
7. Green SmoothieYou need
- Spinach leaves
- Collard greens
- Ground oats
- Lime juice
- A small slice of ginger
- Ground flaxseeds
- Toss in all the ingredients in a blender. Blend until smooth, and it’s ready to boost your morning!
8. Berrie-Licious SmoothieYou need
- Frozen or fresh berries of your choice
- Plant-based milk
- Chia seeds
- Mint leaves
- Ground oats
- Blend all the ingredients together until smooth. Your delicious berry-licious smoothie is all set to make your morning splendid!
9. Indian Savory PancakeYou need
- Soaked mung beans
- Small piece of ginger
- Green chili (optional)
- Chopped onion, tomato, and cilantro
- Turmeric powder
- Cumin powder
- Salt to taste
- Grind the soaked mung beans, ginger, and chili into a fine paste.
- Add salt, turmeric powder, cumin powder, and the chopped vegetables to the paste.
- Heat a non-stick pan. Spread a ladle-full of the paste in a thick circle. Cover the pan to let the steam cook the pancake.
- Flip the pancake once the side turns golden brown. Let the other side cook.
10. Oat-Some CookiesYou need
- Banana puree
- Peanut butter
- Cinnamon powder
- Unsweetened chocolate chips (optional)
- Preheat the oven to 350°F (175°C).
- Combine all the ingredients into a thick mixture.
- Scoop large spoonfuls of the mixture on a baking tray covered with parchment paper.
- With the back of the spoon, press them into a cookie shape.
- Bake for 20-25 minutes. Let them cool once they’re baked well.
- Store the cookies in an airtight jar for a quick and nutritious breakfast in lazy mornings.
A Whole Food Plant-Based breakfast has all it takes to make your morning healthier and happier. The key to a power-packed breakfast lies in ingredients rich in proteins, carbs, and fiber.
These ingredients come with endless possibilities to quickly turn your breakfast into a nutritious delicacy each day. Sky’s the limit for your breakfast creativity. Are you ready to unleash it?
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When you transition to a Whole Food Plant Based lifestyle, all sorts of challenges appear on the path. If you are serious about this, you may need to give up some of your favorite foods and flavors and try to replace them for new ones. You may feel limited at first, but you'll be surprised by the variety of new foods and flavors. To help you get started, we've put together a list of 5 simple food tips.