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9 Healthy Breakfasts That Are So Good, You Won’t Know They’re Vegan

Finding vegan breakfast options can be a hassle—with eggs off-limits, it can be a serious PITA to squeeze in protein. But going hungry (or—gasp!—spending on a green juice to-go) just isn’t a stellar solution.

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What these seriously unique breakfast ideas lack in animal byproducts they make up for in essential nutrients and taste. Get cracking! (But not eggs, duh).

1. Dairy-Free Blueberry Pancakes

blueberry pancakes vegan
COURTESY OF DAIYA
A tall stack of pancakes is never complete without antioxidant-packed blueberries and calcium-rich oat milk.
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Ingredients:

  • 1 cup dairy-free yogurt (such as Daiya)
  • 1 cup gluten-free all purpose flour
  • 1 1/2 tsp baking powder
  • 1/4 tsp salt
  • 1 Tbsp extra virgin olive oil
  • 3/4 cup dairy-free milk (such as almond or oat)
  • 1 tsp agave
  • 1 cup fresh blueberries

Directions:

  1. Mix all dry ingredients in a large bowl.
  2. Combine all wet ingredients in a seperate bowl.
  3. Add wet ingredients into dry and mix until combined. Let sit for 5 minutes.
  4. For each pancake, scoop 1/4 cup of batter on to a hot griddle or nonstick skillet. Turn pancakes when bubbles appear and edges are cooked, after about 2 minutes. Cook for 1 1/2 minutes on second side.

Per serving: 503 cal, 18 g fat (7 g sat), 78 g carbs, 18 g sugar, 447 mg sodium, 3 g fiber, 12 g protein.

2. Banana 'Sushi'

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Courtesy of Sunbutter
Nothing beats a bite-sized breakfast that’s as delicious as it is nutritious. And how could you go wrong with bananas and nut butter?

Ingredients:

  • 2 Tbsp nut butter (such as SunButter)
  • 1 large banana, about 8 inches
  • 1/4 cup crisp rice cereal

Directions:

  1. Peel banana and trim off small ends.
  2. Spread nut butter over outside of remaining banana and roll in cereal until coated. (If necessary, microwave nut butter for 15 seconds for easier spreading.)
  3. Cut banana into 10 slices.

Per 5-slice serving: 270 cal, 9 g fat (1 g sat), 44 g carbs, 12 g sugar, 320 mg sodium, 4 g fiber, 6 g protein

3. Watermelon "Pizza"

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Courtesy of Manitoba Harvest
Ever wanted to be an Instagram influencer in your own kitchen? Now’s your chance with this super-easy watermelon pizza that uses coconut milk-based yogurt, mint leaves, and fresh berries for a hefty dose of essential nutrients.
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Ingredients:

  • 2 large round watermelon slices, about 1-inch thick
  • 1 cup coconut milk yogurt
  • 2/3 cup strawberries, thinly sliced
  • 2/3 cup whole raspberries
  • 4 Tbsp hemp hearts (such as Manitoba Harvest)
  • 1 Tbsp fresh mint leaves, thinly sliced
  • 1 Tbsp honey, to drizzle (optional)

Directions:

  1. Cover watermelon slices with 1/2 cup each of coconut milk yogurt and spread out evenly.
  2. Top with strawberries, raspberries, hemp hearts, and mint leaves.
  3. Drizzle with honey if desired.
  4. Slice and serve!

Per serving: 294 cal, 12 g fat (4 g sat), 43 g carbs, 35 g sugar, 6 mg sodium, 6 g fiber, 8 g protein.

4. Sweet and Savory Breakfast Bagel

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Courtesy of Lantana
You morning bagel just got a seriously sweet upgrade with fruity hummus, filling nuts, and chopped fresh basil. Make sure the bagel you use is free of animal byproducts like milk or eggs—or opt for your favorite multigrain toast.

Ingredients:

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Directions:

  1. Slice and toast bagel.
  2. When bagel is toasted and cool enough to handle, spread hummus on each half.
  3. Top with strawberry slices, fresh basil, and chopped pecans.

Per serving: 596 cal, 27 g fat (2.5 g sat), 78 g carbs, 20 g sugar, 532 mg sodium, 10 g fiber, 15 g protein

5. Chocolate Peanut Butter Protein Overnight Oats

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Courtesy of RSP Nutrition
Why sip on protein powder when you can whip it up into a dessert-like concoction? With 30 grams of protein, it’s a great way to get your energy minus the crash.

Ingredients:

  • 1 scoop vegan chocolate protein powder (such as RSP)
  • 1 Tbsp natural peanut butter
  • 1/2 cup old fashioned oats
  • 3/4 cup unsweetened vanilla almond milk
  • 1/2 banana
  • 1/2 tsp chia seeds
  • 1/2 Tbsp sugar-free dark chocolate chips

Directions:

  1. In a container with a lid add the vegan protein powder, almond milk, oats and peanut butter.
  2. Close lid and shake to mix.
  3. Place in refrigerator over night.
  4. In the morning top with chia seeds, banana and chocolate chips. Grab a spoon and enjoy!

Per serving: 465 cal, 17 g fat (2 g sat), 48 g carbs, 8 g sugar, 450 mg sodium, 10 g fiber, 30 g protein.

6. Sweet Potato Date Tahini Smoothie

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Courtesy of soom
Skip the refined sugars and instead sip the sweetness of ripe dates and pureed sweet potato. Tahini offers the drink a nutty vibe for extra heart-healthy fats and Middle Eastern flair.
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Ingredients:

  • 1 cup unsweetened almond milk
  • 1 frozen banana
  • 1 cup sweet potato puree
  • 2-3 Medjool dates, pitted
  • 2 Tbsp tahini (such as Soom)
  • 1 tsp pure vanilla extract
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg

Directions:

  1. Combine ingredients in a blender. Blend until smooth.
  2. Taste test and adjust flavors if necessary.

Per serving: 373 cal, 11 g fat (2 g sat), 67 g carbs, 31 g sugar, 143 mg sodium, 6 g fiber, 7 g protein.

7. Avocado Smoothie Bowl

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COURTESY OF WHOLLY GUACAMOLE
Guac might be extra, but few things in life are more worth the splurge. Great for your ticker and even better for your tastebuds, this fruity take on guac will make you all 😍 😍. (Just be mindful of the calories and sugar here—you could go for a smaller portion size and still be satisfied.)

Ingredients:

  • 2 cups fresh spinach leaves
  • 8 ounces prepared avocado puree (such as Wholly Guacamole)
  • 1/2 cup fresh pineapple, cubed
  • 1 mango, peeled and pitted
  • 1/4 cup coconut water
  • 1 kiwi, peeled and sliced
  • 1/2 cup toasted coconut
  • 1/2 cup fresh blueberries
  • 1 banana, sliced

Directions:

  1. In blender, process spinach and next four ingredients until smooth.
  2. Divide mixture evenly among two bowls. Top evenly with kiwi, coconut, blueberries, and banana slices.
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Per serving: 747 cal, 37 g fat (42 g sat), 95 g carbs, 87 g sugar, 166 mg sodium, 14 g fiber, 7 g protein.

8. Mini Pancake Skewers

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COURTESY OF PRANA
What's better than bite-sized finger foods? Honestly, nothing. Since they’re so tiny, you can eat approximately a bajillion of them without the guilt.

Ingredients:

  • 1 cup all-purpose flour
  • 2 Tbsp cane sugar
  • 1 Tbsp baking powder
  • 1/2 tsp sea salt
  • 1 cup almond milk
  • 1 tbsp apple cider vinegar
  • 1/2 tsp vanilla extract
  • Nut or hazelnut butter (such as Prana), to spread
  • Fresh fruit

Directions:

  1. In a medium bowl, mix the dry ingredients together.
  2. In another bowl, mix the wet ingredients together.
  3. Combine the wet and dry ingredients together with a wooden spoon. The batter should be smooth and slightly thick.
  4. Heat up a lightly oiled non-stick frying pan.
  5. Pour the batter into the pan one spoonful at a time, leaving space between the pools of batter. They should form uniform little circles.
  6. Cook for 2 minutes, until bubbles start to form on the surface, and flip. Cook for another 2 minutes.
  7. Remove the mini pancakes from the frying pan and keep warm on a plate under a clean tea towel. Repeat the process until you are out of pancake batter, adding oil to the pan from time to time.
  8. To assemble the brunch skewers: Spread the pancakes with the nut butter of your choice (almond or hazelnut) then spear with a skewer. String fresh fruits of your choice (strawberry slices, banana rounds, blueberries, raspberries...) between pancakes.
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Per serving (serves 15): 90 cal, 4.5 g fat (0 g sat), 9 g carbs, 2 g sugar, 180 mg sodium, 1 g fiber, 2 g protein.

9. Chocolate-Covered Almond Butter Energy Bites

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Courtesy of Barney's Butter
For those days when you can’t be bothered to sit down and have a proper meal, grab a couple of these dessert-esque energy bites that’ll get you through everything from a morning of meetings to a steep hike up a mountain.

Ingredients:

For the balls:

  • 1/2 cup raw sunflower seeds
  • 1/4 cup raw pumpkin seeds
  • 1/4 cup organic raisins
  • 1/2 cup raw walnuts
  • 1 Tbsp organic coconut oil
  • 2 1/2 Tbsp brown rice syrup
  • 3 Tbsp almond butter (such as Barney Butter)
  • 1/4 tsp cinnamon
  • 1/8 tsp vanilla extract or use raw vanilla bean seeds
  • dash of nutmeg

For the drizzle:

  • 1 Tbsp organic coconut oil
  • 1/4 cup dark chocolate chips
  • 1 tsp maca powder

Directions:

1. Add your seeds and nuts to a food processor and blend until smooth.
2. Add the raisins to the mixture and blend for a few more seconds so that the raisins are roughly chopped.
3. Add the nut mixture to a medium mixing bowl. Warm the almond butter, brown rice syrup, and coconut oil in the microwave until liquid.
4. Fold the almond/coconut mixture into the nut mixture. Add the spices and vanilla. Fold until well combined.
5. Place the mixture in the freezer for a few minutes to firm.
6. Melt your chocolate in the microwave, then combine with coconut oil and maca powder.
7. Start rolling balls by hand. Dip them in chocolate and lay them on a lightly greased piece or parchment or wax paper. Drizzle chocolate over top as desired.
8. Place in the freezer until firm. Store in your fridge or freezer.






Video: What Will Happen If You Start Eating Oats Every Day

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Date: 01.12.2018, 20:25 / Views: 65333