Healthy vegetarian breakfast ideas

June 18, 2018 at 10:10 pm (breakfast, Monthly menu plan, Uncategorized)


I know a lot of people eat the same breakfast every day. Here in Germany it’s often muesli or bread with jam or fresh spreadable cheese. But we get bored of the same thing. I like to mix it up. Here are some of our regular breakfast ideas. Some are quite fast, some are moderately time consuming,  and others are either ones we make ahead of time or we reserve for the weekend.

Porridge or cereal. I usually serve these with fruit (fresh or from the freezer) and flax seeds or sometimes nuts. If they’re too hot for Alma I’ll cool them off with a splash of soymilk or almond milk.

  1. Oatmeal. I often make steel cut oats, either using the overnight method or in my instant pot. Derek prefers oatmeal from rolled oats though, so sometimes we use them instead. We have tried the uncooked overnight oats recipes, but no one likes them.
  2. Amaranth porridge. Derek isn’t a big fan but Alma and I like it.
  3. Creamy millet porridge. I usually make this on the weekend and freeze the leftovers, but next time I want to try to make it in my instant pot.
  4. Muesli. I buy it, rather than mixing my own. I try to buy ones with grains and nuts and dried fruit, but not wheat. German meusli often has wheat in it, not sure why. We eat enough wheat. So I prefer the ones made from oats, rye, barley, puffed amaranth or quinoa, etc. I try to serve it with yogurt but Alma vastly prefers it with soymilk. So I do a mix, or serve the yogurt plain on the side. Often we add some granola for a little crunch. Derek isn’t a big meusli fan, so often he turns his into “oatmeal” by cooking it in the microwave for a few minutes.
  5. Granola. I make it myself, so I can use good-quality oils and keep the sugar content lower. I’m still working on the recipe. Stay tuned for an update.
  6. I’d like to try other porridges. When I visited China I really enjoyed having congee for breakfast. Maybe I should try congee with bok choy and scallion oil again? Or instant pot green congee? I used to make a barley quinoa porridge that I liked, but I haven’t made it since Alma showed up. Other ideas? Maybe broccoli polenta for breakfast? Or maybe some kind of a dal would be a nice change? Not sure if Alma would go for it though. Maybe kichadi?

Bread-based breakfasts. I try to buy good-quality hearty whole-wheat or rye bread for breakfasts. Toppings vary. Whatever I serve, we usually have fresh or frozen fruit on the side.

  1. Bread with nut butter, and sometimes jam or honey or date syrup, or just mashed berries. If we’re in a big hurry I’ll make sandwiches that we can eat on the run. But normally we have them open-faced at home. We prefer these with whole-wheat bread, but we’ll use rye if that’s all we have.
  2. Avocado toast. Usually on 100% rye bread. Sometimes we just eat just avocado toast with fruit or a smoothie, but if we have more time I will serve the toast with pan-fried tofu slices or what Alma calls “yolky eggs.” I usually top mine with sauerkraut as well. Alma eats her sauerkraut plain and Derek usually skips it entirely. In the summer, if we have good tomatoes I will use those instead of sauerkraut. If we have sprouts on hand, I might add those as well. Sometimes we don’t have avocado and then we have our toast with tofu or eggs and sauerkraut.

Time-intensive breakfasts. We either have these on the weekend or make them on the weekend and store the leftovers in the fridge or freezer for a midweek breakfast.

  1. Pancakes. I try to make healthier pancakes, but I still consider them more cake than truly healthy breakfast. But Derek and Alma love them, so we have a Sunday pancake breakfast about once a month. I make a double or triple batch and freeze extras for a midweek breakfast. We usually make banana oat pancakes with eggs and ground oats rather than wheat flour, or some variant of the “two-ingredient” banana egg toddler pancakes. Sometimes Derek makes these vegan banana nut pancakes. My mother says she prefers waffles to pancakes, but I don’t have a waffle iron. And no, Mom, I DO NOT WANT ONE. Sorry for yelling, y’all.
  2. Broccoli feta lime frittata. This is another Sunday brunch item. We usually have enough leftovers for one more weekday breakfast. I’ve never tried freezing it. I wonder if I could freeze a whole frittata?
  3. Other vegetable-containing breakfasts we occasionally make are quinoa spinach croquettes and cauli-tots. Both freeze and reheat well in the oven. Both contain some veggies and a little egg but also lots of cheese. I’ve tried reducing the cheese content but then nobody is so excited about them. I’ve also tried some of those egg vegetable breakfast muffin recipes or tofu vegetable muffin recipes, but so far I haven’t found any we’ve liked.
  4. Stuffed hashbrowns with steamed veggies, avocado, and/or cheese. This was one of my favorite breakfasts when I was a kid. Everyone loves it, but it’s a lot of work and doesn’t scale well. We only make it about once every six weeks as a Sunday brunch.
  5. Sweet potatoes. Sometimes I have leftover roast sweet potatoes that I serve for breakfast. I also found an interesting recipe for sweet potato peanut butter toast, but our first try wasn’t a success. You’re just supposed to slice the sweet potato and put it in the toaster and spread it with peanut butter like you would regular toast. But the texture wasn’t right. Next time I’m going to try to cook the sweet potatoes about halfway before slicing and toasting them.
  6. I’d love more veggie-heavy, but still quick and easy breakfast ideas. For a weekend breakfast I really want to figure out some sort of egg in tomato sauce recipe. I’ve tried this shakshuka recipe a few times, but Alma mostly ends up eating white bread, and Derek is never excited. I’ve also tried Italian baked eggs in tomato sauce, but I have trouble cooking them to the right degree, and the ramekins are a pain to clean.
  7. Another idea I’d like to explore is veggie fried rice or cauliflower fried rice. Any other ideas? I know we can just eat standard lunch and dinner foods (or leftovers) for breakfast, but right now this is still a hard sell. Plus we usually barely have enough leftovers for lunch, never mind breakfast too. I use to do miso soup for breakfast, but I stopped, not sure why.

Other ideas, to mix and match, sometimes with some of the above items, sometimes with each other:

  • Chia pudding. I usually make my mom’s super easy recipe with just almond milk and a tad bit of date syrup, but sometimes I make my pumpkin chia pudding recipe instead. With fruit this makes a quite light breakfast. I usually serve it with something else as well. I always make the chia pudding the night before.
  • Roasted chestnuts. I buy bags of pre-roasted chestnuts for quick breakfasts. Alma loves them, and they’re a nice unprocessed starch source to fuel her for the day. This year I plan to learn to roast them myself, but I’m not sure how much work it will be to peel them.
  • Pan-fried tempeh strips. I get a nice gyro-flavored tempeh at my local organic store. Alma doesn’t love it, but she will eat a few of the crispier pieces. Goes well with sauerkraut.
  • Scrambled eggs. Derek loves scrambled eggs but Alma prefers “yolky” eggs. We mix it up.
  • Scrambled tofu. When I was growing up my Mom made sliced pan-fried tofu or scrambled tofu just about every morning. We don’t eat it that often for breakfast, but it is another idea to throw into the mix.
  • Smoothies. I don’t have any recipes that I use regularly. I just throw in whatever I have on hand. I generally prefer to chew my food, but smoothies do have some nice pluses. They’re a good way to use up fruit that otherwise wouldn’t get eaten (e.g., that peach that won’t quite ripen before going bad, the pear that somehow got a bit overripe, the banana that’s starting to turn brown…). I often throw this fruit in the freezer and save it for my next smoothie. Also, lately Alma hasn’t been very big on yogurt or flax seed, but she doesn’t mind them in a smoothie. I also make extra smoothies whenever I get the blender dirty and freeze them in regular drinking glasses or small glass juice bottles (with lids). When we’re really in a rush I put one glass in the fridge the night before and Alma drinks it in the car on the way to daycare. If the smoothie is all we’re having for breakfast, then I like to make it a bit more substantial by adding hemp seeds or hemp protein powder or flax seeds, as well as whatever nut/seed butter I have on hand. Or a bit of leftover porridge.
  • Dried fruit and nut bars. When we’re really in a rush I pull out the Lara bars. But they’re expensive. I want to try my hand at making them myself again. I’ve done it before (homemade Lara bars), but have gotten out of the habit. Clearly, real food is preferable, but if we’re really in a rush than a Lara bar is better than eating total junk.

 

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