Jump Start Your Day with these 3 Plant-Based Breakfast Meals



Photo by Peter Valcarcel/Plantiful: Over 75 Vibrant Vegan Comfort Foods

There’s no doubt breakfast is the most important meal of the day––it gives you an energizing start to the morning and fills you up for whatever activities may lay ahead. Whether you share this morning meal with your family at the table or take it on-the-go, there’s no better way to start the day than a hearty and satisfying fare. Luckily, the comforting classics can be prepared healthy and good for the planet (but still packed with flavor) for the epic win!

Yes, we’re talking plant-powered goodness. We spoke to Francesca Bonadonna, a vegan food blogger and author of Plantiful: Over 75 Vibrant Vegan Comfort Foods. She takes an easy approach to transform plant-based foods into hearty and nourishing meals. Her recipes will inspire you to indulge in a power-packed “Breakfast of Champions” that’s better for you. Here are three vegan breakfast meals you’ll want to wake up to.

1. Vegan Omelette (1 serving)

https://img.particlenews.com/image.php?url=3MmTbw_0YDG5Hln00 Photo by Francesca Bonadonna/Plantiful

This plant-based omelette is the perfect hot breakfast to whip up on a chilly, winter morning. It can be eaten as is or paired with your favorite side dishes, like home fries and vegan sausages!



  • 1 teaspoon olive oil
  • 1/4 onion (about 2 ounces/55g), chopped
  • 1 cup (85g) frozen broccoli
  • Pinch of fine salt
  • Pinch of ground black pepper
  • 1/4 cup (28g) vegan cheese shreds of choice


  • 1/4 cup (30g) chickpea flour
  • 2 tablespoons plain nondairy yogurt
  • 1/2 cup (120ml) canned coconut milk
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1 and 1/2 teaspoons nutritional yeast
  • Pinch of ground black pepper
  • Pinch of fine salt
  • Pinch of turmeric powder

For Garnish

  • 2 tablespoons microgreens
  • 2 to 3 fresh chives, sliced
  • 1 green onion, sliced
  • Coarse sea salt

1. Prepare the filling: Pour the oil into a medium-sized nonstick frying pan over medium heat. Add the onion and sauté for 3 minutes, or until turning translucent. Add the broccoli along with 1 tablespoon of water and the salt and pepper. Continue to cook for 3 to 4 minutes, until the broccoli is thawed. Remove from the pan and place in a bowl.

2. Prepare the omelette batter: Put all of the ingredients in a separate medium-sized bowl and whisk until a smooth batter has formed.

3. Lightly grease the same pan that you used to cook the filling with cooking spray and pour in the omelette batter. Cover and cook over medium heat for 8 minutes, then remove the lid and cook for 2 minutes more. When the omelette looks dry on top, the edges are slightly golden, and you can easily get the omelette to move, use a metal spatula to flip it over. Cook the other side for 5 minutes, uncovered.

4. Meanwhile, chop the broccoli into bite-sized pieces.

5. Top one half of the omelette with the broccoli filling and vegan cheese. Fold the other half over the filling to form the classic half-moon omelette shape.

6. Turn off the heat and cover the pan with a lid for 2 minutes to melt the vegan cheese.

7. Serve topped with the microgreens, chives, green onion, coarse salt, and some extra pepper.

2. Vegan Buttermilk Pancakes (4 servings)

https://img.particlenews.com/image.php?url=2d3b2D_0YDG5Hln00 Photo by Francesca Bonadonna/Plantiful

No breakfast sparks more nostalgia than buttermilk pancakes. This delicacy is best served with coconut whip and slathered in maple syrup. Even your most picky eaters will love this one!


  • 2 and 1/2 cups (600ml) nondairy milk
  • 1 and 1/2 teaspoons apple cider vinegar
  • 3 cups (360g) all-purpose flour
  • 1/4 cup (48g) organic granulated sugar
  • 2 tablespoons baking powder
  • Pinch of salt
  • 2 tablespoons vanilla extract

1. In a medium-sized bowl, mix together the nondairy milk and vinegar. Set aside to curdle for 3 to 5 minutes.

2. Sift the flour, sugar, baking powder, and salt into a large bowl.

3. Pour the curdled nondairy milk and the vanilla extract into the bowl with the dry ingredients. Mix together to form a slightly lumpy batter; leaving a few lumps makes better pancakes.

4. Lightly grease a large nonstick frying pan with cooking spray and set over medium heat. When the pan is hot, pour in 1/2 cup (120ml) of the batter. (If you prefer small pancakes, you can use 1/4 cup/60ml of batter.) If your pan is big enough, you can cook 2 pancakes at a time. Cook the pancake(s) for 3 to 4 minutes, until bubbles have formed on the top.

5. Flip the pancake(s) with a metal spatula and cook for another 2 to 3 minutes, until golden on the second side. Repeat with the remaining batter, adding more cooking spray to the pan as needed, making a total of 8 large or 16 small pancakes.

6. Serve warm, topped as desired.

3. Quick Breakfast Sandwich (1 serving)

https://img.particlenews.com/image.php?url=3sgNnZ_0YDG5Hln00. Photo by Francesca Bonadonna/Plantiful

Feel like you’re missing on meat? This cheesy breakfast sandwich is sure to please every palate, vegans and non-vegans alike. It’s also great to make ahead of time and can easily be reheated when it’s time to eat!


  • 1 vegan English muffin
  • 2 slices vegan turkey
  • 1 slice vegan cheddar cheese

Chickpea Patties

  • 1/4 cup (30g) chickpea flour
  • 1 and 1/2 teaspoons nutritional yeast
  • Pinch of turmeric powder
  • Pinch of salt
  • Pinch of ground black pepper

1. Prepare the chickpea patties: In a medium-sized bowl, whisk together all of the ingredients. Pour in 1/4 cup (60ml) of water and whisk again until smooth.

2. Lightly coat a medium-sized nonstick frying pan with cooking spray. Pour in the batter in 2 equal-sized circles. Cook over medium-low heat for 5 minutes, or until the edges and tops of the patties start to look dry. Use a spatula to flip and cook for 5 minutes on the other side. If you cannot easily move the chickpea patties with the spatula to flip them, they need more time to cook.

3. Cut the English muffin in half and place both halves cut side down in the pan for 1 minute to warm them. Remove from the pan.

4. Assemble the sandwich: Place the vegan turkey slices on the bottom half of the English muffin, then the chickpea patties. Place the vegan cheese and the top bun on top of the patties. Place the sandwich in the pan and pour in 1 tablespoon of water. Cover with a lid and cook for 30 seconds to 1 minute, until the vegan cheese is melted. Enjoy warm.

Comments / 0

Published by

Evidence-based news focused on health and wellness.


More from AN

Comments / 0