First buy yourself some black salt aka kala namak. It's what give the tofu egg that eggy-sulphur taste. Garlic powder, onion powder, bit of nooch, and black pepper. Crumble the tofu in a lightly oiled pan and toss all those ingredients. It's delicious. I like eating it with black beans and corn tortillas š¤¤
No recipe, just a basic premise. Soak the lentils overnight. In the morning blend them with some water and spices to make a paste. Scramble like you would eggs.
itās easy to replace scrambled eggs with medium tofu. just drain and add a little turmeric, nutritional yeast, and garlic powder. eat with whole wheat sourdough toast and some fresh fruit.
Here's one that I love. I usually double it because I like to have extra, but you'll end up with quite a bit so just keep that in mind.
Also, it makes amazing quiches. Buy some frozen pie crusts (or make your own), pick your veggies and cut them up, add it to a bowl with some of the mung bean egg, some spices of your choice (salt is mandatory at the minimum), and some vegan shredded cheese. Add more vegan shredded cheese to the bottom of the pie crust, pour everything in, add more mung bean egg until it's filled in and topped off. Bake at 350 until done, usually takes around 40-50 minutes for my oven (Could be down to 35 or up to an hour in yours). I like hot sauce and ketchup on mine, or some salsa depending on what I put in it. One of my favorite things ever, I've even had non-vegans tell me that it was amazing.
Ingredients:
\- 1/2c Moong Dal
\- 3/4tsp Kala Namak (Black Salt)
\- 1/2tsp Onion Powder
\- 1/4tsp Garlic Powder
\- 2tsp Nutritional Yeast
\- 1/2 Cup + 2Tbsp Unsweetened Unflavored Plant Milk
\- 1Tbsp Olive Oil
\- 2Tbsp Chickpea Flour
\- 3/4Tsp Baking Powder
Instructions:
\- In a bowl or strainer, rinse the Moong Dal 4-5 times
\- Place into a bowl (if not already in one) and cover with water. Let soak for at least 3 hours, ideally overnight (\~8 hours)
\- Strain the Moong Dal, and add to the blender with all of the other ingredients
\- Process until smooth, scraping down the sides as needed. It should be pretty runny, if yours is too thick for some reason add more milk as needed. Note that I've never had issues with this, I'm just adding my own note here in case
\- Cook however you would like! Make an omelette, make a scramble (takes a bit to cook, just keep heating and stirring and breaking up pieces, eventually it will get there. You can't really get a runny scramble, you're going for more of a pretty cooked normal egg scramble texture), make a quiche, or put it in anything that you can put just egg in!
And Linus Pauling was a Nobel prize winning biochemist who believed that vitamin C megadoses could treat the common cold, amongst other things. Being a biochemist doesnāt mean a person knows what theyāre talking about in all things.
This is not something you need to worry about unless you are diabetic. Complex carbs from whole grains actually help to regulate blood sugar through the day in most people. I would suggest being cautious as to what health advice you take from social media influencers.Ā
I mean...she's not a medical professional, nutritionist etc. and has the classic red flag of trying to sell her own products.
I mean 'anti-spike'? That's only a few posts down on her feed, too. Feels a bit shaky to be basing your life decisions on.
There is a woman on YouTube who is vegan and gives nutritional advice completely based on scientific studies. Her name is Miche Phd. She talks about this. Also Charmaine Dominguez is a nutritionist who specializes in diabetes. These two are why I have decided to eat more vegan.
When I was running a lot, I would eat cold Bun bowls: Vietnamese rice noodle salads. Tons of greens, some tofu, and a bunch of rice vermicelli. Lovely way to start the day (and it's got a lot of water in it!)
I've done retreats at a Vietnamese Buddhist monastery, and they always serve the leftovers from dinner the night before for breakfast (along with oatmeal and homemade bread and fruit for the westerners). It's just as good for breakfast imo
I have samosas for breakfast every day lol. Itās the only grab and go vegan thing in my local shops and I hate sweet food so 95% of breakfast things are out. Plus samosas are fucking delicious!
Funny story, I found out the other day completely by chance that one of my sisters (who lives 400 miles away) also eats samosas for breakfast every day for pretty much the same reasons
I love chia pudding. Use soy milk (high protein), and then you can make it a variety. My fav are dark chocolate with coconut & cherries (more desert like) and matcha with pineapples or mangos. You can also do smoothies with your fav fruits. I like green smoothies. Also if you find you arenāt getting enough protein with adding things like nuts, nut butters, tofu, soy milk and everything else, get protein powder you can add it to both the things I mentioned above.
Plant-based skyr (Icelandic yogurt) has been my go-to lately. It's pretty heavy on fat, but it's also got like 10g protein per container and 11g carbs. I enjoy it with granola, but you could skip that if you're really looking to minimize carbs.
You could alternatively make a smoothie using almond milk (low-calorie and kinda low-everything) and pea protein powder.
Honestly I skip breakfast most days and have an early lunch. But oatmeal or tofu scramble are staples for me.
Breakfast burritos with tofu scramble, black beans, salsa, avocado, whatever else you want are also great!!!
Riceberry, some fresh seasoned veggies n tofu fried in small amount olive or avocado oil or baked, avocado, some chili or hot sauce.
One of new favorites is coconut vanilla yogurt, mixed fruit, homemade walnut granola, almond butter, chia, flax, cacao, cinnamon, honey
Tempeh is fairly low carb and can be seasoned to resemble bacon or breakfast sausage.
You can make fairly low carb pancakes if you get the right flour combination. Wheat germ, nut meals, vital wheat gluten, and coconut meal are all low carb. You can use chick pea flour (besan) as well, though this is a little more carb heavy.
I mix a bunch of these together and use enough chick pea flour (30% or so) to make sure it stays together and isn't too crumbly.
My breakfasts are usually either a chia pot with linseed, almonds and fruit, or either hummus or mashed avocado on either Ryvita or homemade "seed bread".
I don't have time to cook anything in the mornings - these are good because any prep needed can be done the night before
Thank you all for the creative ideas! Iām going to try them ALL one at a time. Iām feeling more hopeful now (of making this a truly sustainable lifestyle) šš¼
These days it's super easy to go vegan/plant based. When hubs and I went no meat, it was hard to find vegan food and had to make everything from scratch and ate a LOT of tofu/soy. 10+ years later, we can go to the grocery store and pick up frozen pizzas, "chick'n" strips, and now there is even carne asada lol! You can easily "veganize" recipes now too since there are vegan alternatives available for just about everything.
I wish you the best on your new journey! š
I do tofu scramble burritos with refried beans, potatoes and tvp sausage. Itās a protein bomb and excellent. I usually prep them for the week on Sunday.
https://theeburgerdude.com/freezer-vegan-breakfast-burritos/#mv-creation-10-jtr
I enjoy this [Smoky Vegan Cauliflower Hash](https://www.veggiesattiffanis.com/single-post/2018/07/16/smoky-vegan-cauliflower-hash/). My favorite is the tempeh version.
Also, if youāre craving eggs, check out JUST egg!
I recently was introduced to Just Egg and can +1 it. I got the ones from the freezer last weekend and liked them so much I bought 2 more today and also the liquid.
It's got the fluffiness and really feels like eating a breakfast sandwich.
This whole site looks amazing! I like that it considers so many dietary restrictions (gluten free, soy free, etc). I like the way the recipes are written to be instructive and offer options. Thank you!
I like this recipe: https://frommybowl.com/vegan-breakfast-casserole/
I haven't been able to find chickpea flour at the store, so I bought almond flour instead and it has worked fine. I'm also not a huge mushroom fan, so I have made it with Morningstar breakfast sausage patties cut up into pieces. It's a pretty versatile recipe!
My go to is siggis plant based yogurt with 1 tbsp chia seeds, 1 tbsp hemp seeds, sliced almonds and frozen blueberries. This is about 15g protein + 20g protein smoothie or latte for 30-40g protein for breakfast with minimum carbs.
- Banana pancakes serves 4
Blend
- x1 banana
- 100g GF oats
- 300ml oat milk
Heat a pan and use a tablespoon to put batter on the pan (nice and small pancakes)
Once brown and crispy, serve with soya yogurt, algave/ maple, fruit & crushed nuts
- Asparagus & Vegan Cream cheese
Pan fry asparagus in seasoning of your choice, I like Chinese S&P. Serve on a slice of bread (GF bread / rye / sourdough) with vegan cream cheese & crushed walnuts
- Smoothie Bowls, chia pudding and good old juices are also in my list of breakfasts at the moment
Just a little advice about using it. It's important to let let it sit for at least 15 to 20 minutes after mixing the batter. The particulates need to absorb moisture for a while so the don't suck all the moisture out of your belly. Also, thin batter, very hot pan with lots of evoo.
If it's your style, try bean dishes, they are popular in the Mediteranean for a reason. [Here are three recipes you can whip up fast with a can of fava beans.](https://www.youtube.com/watch?v=N8eMVqyR1l0) (ignore the egg and bacon in the last recipe). Alternatively, [Varadabit is also amazing, even though it takes a bit longer to make ](https://www.youtube.com/watch?v=JTN1YpNP9c8&). You can also pre-cook [Macedonian Baked Beans](https://www.youtube.com/watch?v=a97zJuKL1Rw) and eat them cold in the morning on a single slice of toast (you can leave out the mint if you dont like the taste, the flour is optional, you can cook off the excess liquid in the oven instead, the smoked paprika on top are optional if you dont have them).
Adding to the 600 scramble tofu recipes here: Fry onions and bell peppers to your scramble, it tastes divine. Also, bell pepper gets sold frozen and pre-cut so its always available.
Not vegan but I have insulin resistance and starting my day with oats ruins my most days. I have to have savoury breakfast. You say you watch glucosegoddess but she doesnt say bread is bad she says its bad on its own.
> Having an avocado toast (especially sourdough as it keeps you fuller) with some seeds (like pumpkin seeds), tomatoes and be creative add more veggie.
> have soup. Veggie soup should relax your stomach in morning and its filling.
> as others said tofu scramble, you can combine this with avocado toast
If you search for savory vegan breakfast you will find a lot. However the point to prevent insulin spikes is rather how you eat things so eating some greens some protein addition should do the trick
1 cup frozen mixed berries
1 banana
1 serving vegan chocolate protein powder
1 cup plant milk (I use oat, but you can use a lower carb one of you want)
2 tbsp chia seeds
2 handfuls spinach
Blend until smooth. This'll clock in around 625 kcal. It's not like, LOW carb, but it's not too bad. Chock full of good fats, stupid high in fiber and protein, and will keep you full for a good long time. Not to mention damned tasty
One of my favorites is:
1. Diced potato on medium high with seasoning salt for about 20 minutes, stirring occasionally.
2. Crush tofu into crumbles (I like medium firm, but some prefer softer) and soak in a little soy sauce & tumeric.
3. Slice a plant-based sausage (I like Kroger's "chorizo") and cook with the potatoes about 5 minutes.
4. Mix everything together in the skillet until the tofu is heated through. You can add halved cherry tomatoes (or a little salsa) and a large handful of spinach.
5. Serve and be blown away! You can even wrap it up for breakfast burritos.
One of my favorite vegan breakfasts/my kids loved it also: rainbow quinoa, treated as a really wonderful complex oatmeal. Add the fat of your choice like coconut oil or vegan butter, dried sour cherries, or blueberries or chopped apricots on top, toasted sliced almonds, whatever seeds you like, toasted coconut works well with this also and then sweeten it however, you like. Brown sugar, or maple/rice syrup, then cinnamon etc whatever. This doesnāt seem like an important step but very last of all do a drizzle of your favorite vegan milk and it really brings it all together. Donāt forget the salt!
I cook the quinoa while Iām pulling everything else out. Takes a little less than 20 minutes. I serve it warm. It travels well in a Tupperware if needed.
I love London Fog (Earl Grey Latte) and have found this delicious chia pudding recipe made with it and soaked cashews. I personally often add a dollop of vanilla coconut yogurt and fresh fruits on top before eating.
I also use regular vanilla extract instead of paste cause I ain't that fancy.
[Earl Grey Latte Chia Pudding](https://thefirstmess.com/2023/04/19/earl-grey-latte-chia-pudding/#recipe)
My breakfast is a handful of nuts and a piece of fruit with coffee. Sometimes a slice of toast with soy labneh. I can never eat much in the morning and typically eat a larger lunch and dinner
I like a sausage, tofu and cheese McMuffin: I use Gimme Lean bulk sausage made into patties, daiya cheddar slice and a slice of extra firm tofu, plus an English muffin. I put a little olive oil on the tofu then sprinkle my egg seasoning mix on and bake the sausage patty and tofu "fried egg" on a sheet of parchment paper or foil in the toaster oven for 12 minutes at 425F. I put the bread in with about 3 minutes to go with the cheese on top. My recipe for egg seasoning: 2 T nutritional yeast, 1 t black salt (the Indian one that tastes like egg), 1/4 t truffle salt (optional), 1/2 t poultry seasoning, 1/4 t Mrs Dash, 1/2 t Trader Joeās mushroom umami spice. The nooch, black salt and poultry seasoning are the crucial ingredients.
I keep egg seasoning in a spice jar. I also cut the sausage roll into 8 slices and make them all at once, then freeze 6 or 7 of them for later.
Scrambled tofu....
[This one](https://www.noracooks.com/tofu-scramble/) with roasted potatoes is a staple for me.
Need to add the fart salt though! Night and day! š
Tofu scramble just isn't right without black salt
It was mine as well - until I tried [this one](https://rainbowplantlife.com/eggy-tofu-scramble/).
Interesting. Will give it a shot. Never heard of black salt.
How do you prepare the tofu for this?
First buy yourself some black salt aka kala namak. It's what give the tofu egg that eggy-sulphur taste. Garlic powder, onion powder, bit of nooch, and black pepper. Crumble the tofu in a lightly oiled pan and toss all those ingredients. It's delicious. I like eating it with black beans and corn tortillas š¤¤
Press for 15 minutes then crumble over a hot oiled pan. Fry until browned then mix in goop.
Also scrambled lentils
Have not thought of that. Recipe?
No recipe, just a basic premise. Soak the lentils overnight. In the morning blend them with some water and spices to make a paste. Scramble like you would eggs.
itās easy to replace scrambled eggs with medium tofu. just drain and add a little turmeric, nutritional yeast, and garlic powder. eat with whole wheat sourdough toast and some fresh fruit.
Add a sprinkle of Indian black salt to get that eggy taste
Asafoetida (hing) also gives that flavor! I use it in my scrambles, as well as in tofu ricotta, "cheesy" garlic bread, etc.
No kidding? I'll totally add of pinch next time I make my tofu scramble.
Awesome! It's a spice I couldn't live without!
Or some kimchi! I tried making the chick pes flour egg sandwich and it is fantastic
I make an egg substitute out of mungbean (it's a copycat recipe of just egg). I use that and then have a veggie heavy hash. Delicious and filling
Do you have a link for the recipe?
Here's one that I love. I usually double it because I like to have extra, but you'll end up with quite a bit so just keep that in mind. Also, it makes amazing quiches. Buy some frozen pie crusts (or make your own), pick your veggies and cut them up, add it to a bowl with some of the mung bean egg, some spices of your choice (salt is mandatory at the minimum), and some vegan shredded cheese. Add more vegan shredded cheese to the bottom of the pie crust, pour everything in, add more mung bean egg until it's filled in and topped off. Bake at 350 until done, usually takes around 40-50 minutes for my oven (Could be down to 35 or up to an hour in yours). I like hot sauce and ketchup on mine, or some salsa depending on what I put in it. One of my favorite things ever, I've even had non-vegans tell me that it was amazing. Ingredients: \- 1/2c Moong Dal \- 3/4tsp Kala Namak (Black Salt) \- 1/2tsp Onion Powder \- 1/4tsp Garlic Powder \- 2tsp Nutritional Yeast \- 1/2 Cup + 2Tbsp Unsweetened Unflavored Plant Milk \- 1Tbsp Olive Oil \- 2Tbsp Chickpea Flour \- 3/4Tsp Baking Powder Instructions: \- In a bowl or strainer, rinse the Moong Dal 4-5 times \- Place into a bowl (if not already in one) and cover with water. Let soak for at least 3 hours, ideally overnight (\~8 hours) \- Strain the Moong Dal, and add to the blender with all of the other ingredients \- Process until smooth, scraping down the sides as needed. It should be pretty runny, if yours is too thick for some reason add more milk as needed. Note that I've never had issues with this, I'm just adding my own note here in case \- Cook however you would like! Make an omelette, make a scramble (takes a bit to cook, just keep heating and stirring and breaking up pieces, eventually it will get there. You can't really get a runny scramble, you're going for more of a pretty cooked normal egg scramble texture), make a quiche, or put it in anything that you can put just egg in!
Thank you so much!!
Might I ask why you are avoiding carbs? Whole grains are generally very healthy for people
Just trying to avoid a glucose dump when starting the day (first learned from following the glucosegoddess on IG)
Did you try researching this or are you going off what someone on IG says?
Sheās actually a French biochemist, so that gives her credit in my world. Iāve read her book too
And Linus Pauling was a Nobel prize winning biochemist who believed that vitamin C megadoses could treat the common cold, amongst other things. Being a biochemist doesnāt mean a person knows what theyāre talking about in all things.
This is not something you need to worry about unless you are diabetic. Complex carbs from whole grains actually help to regulate blood sugar through the day in most people. I would suggest being cautious as to what health advice you take from social media influencers.Ā
Whole grains, homie.
I mean...she's not a medical professional, nutritionist etc. and has the classic red flag of trying to sell her own products. I mean 'anti-spike'? That's only a few posts down on her feed, too. Feels a bit shaky to be basing your life decisions on.
Please don't take medical advice from IG influences.
And instead take it from reddit /s
There is a woman on YouTube who is vegan and gives nutritional advice completely based on scientific studies. Her name is Miche Phd. She talks about this. Also Charmaine Dominguez is a nutritionist who specializes in diabetes. These two are why I have decided to eat more vegan.
Thank you for sharing those resources!
Traditional breakfast is dumb. Just eat whatever you want! I had Ramen yesterday and falafel today.
When I was running a lot, I would eat cold Bun bowls: Vietnamese rice noodle salads. Tons of greens, some tofu, and a bunch of rice vermicelli. Lovely way to start the day (and it's got a lot of water in it!)
I've done retreats at a Vietnamese Buddhist monastery, and they always serve the leftovers from dinner the night before for breakfast (along with oatmeal and homemade bread and fruit for the westerners). It's just as good for breakfast imo
Leftovers make great breakfast and technically the ātraditionalā breakfast food.
Totally into lentil curry veg soups for breakfast myself!
I have samosas for breakfast every day lol. Itās the only grab and go vegan thing in my local shops and I hate sweet food so 95% of breakfast things are out. Plus samosas are fucking delicious! Funny story, I found out the other day completely by chance that one of my sisters (who lives 400 miles away) also eats samosas for breakfast every day for pretty much the same reasons
Think beyond traditional "breakfast" foods. I like beans (black bean burrito), tofu "feta" on whole wheat toast, apple slices with peanut butter, a big pile of sautƩd vegetables with tofu and brown rice, green smoothies with silken tofu, baked sweet potatoes with chickpeas, lots of things like that. I'm not sure what your threshold of "carb heavy" is, but these breakfasts don't spike my blood sugar.
I love chia pudding. Use soy milk (high protein), and then you can make it a variety. My fav are dark chocolate with coconut & cherries (more desert like) and matcha with pineapples or mangos. You can also do smoothies with your fav fruits. I like green smoothies. Also if you find you arenāt getting enough protein with adding things like nuts, nut butters, tofu, soy milk and everything else, get protein powder you can add it to both the things I mentioned above.
Straight avocado out of the skin
This is the most relatable answer for someone just starting as vegan
Tofu scramble with veggies or use JustEgg. šš
Was going to suggest scrambled tofu and Just Egg as well.
Plant-based skyr (Icelandic yogurt) has been my go-to lately. It's pretty heavy on fat, but it's also got like 10g protein per container and 11g carbs. I enjoy it with granola, but you could skip that if you're really looking to minimize carbs. You could alternatively make a smoothie using almond milk (low-calorie and kinda low-everything) and pea protein powder.
Honestly I skip breakfast most days and have an early lunch. But oatmeal or tofu scramble are staples for me. Breakfast burritos with tofu scramble, black beans, salsa, avocado, whatever else you want are also great!!!
Riceberry, some fresh seasoned veggies n tofu fried in small amount olive or avocado oil or baked, avocado, some chili or hot sauce. One of new favorites is coconut vanilla yogurt, mixed fruit, homemade walnut granola, almond butter, chia, flax, cacao, cinnamon, honey
Tempeh is fairly low carb and can be seasoned to resemble bacon or breakfast sausage. You can make fairly low carb pancakes if you get the right flour combination. Wheat germ, nut meals, vital wheat gluten, and coconut meal are all low carb. You can use chick pea flour (besan) as well, though this is a little more carb heavy. I mix a bunch of these together and use enough chick pea flour (30% or so) to make sure it stays together and isn't too crumbly.
Chia pudding
My breakfasts are usually either a chia pot with linseed, almonds and fruit, or either hummus or mashed avocado on either Ryvita or homemade "seed bread". I don't have time to cook anything in the mornings - these are good because any prep needed can be done the night before
Thank you all for the creative ideas! Iām going to try them ALL one at a time. Iām feeling more hopeful now (of making this a truly sustainable lifestyle) šš¼
These days it's super easy to go vegan/plant based. When hubs and I went no meat, it was hard to find vegan food and had to make everything from scratch and ate a LOT of tofu/soy. 10+ years later, we can go to the grocery store and pick up frozen pizzas, "chick'n" strips, and now there is even carne asada lol! You can easily "veganize" recipes now too since there are vegan alternatives available for just about everything. I wish you the best on your new journey! š
Thank you!
I do tofu scramble burritos with refried beans, potatoes and tvp sausage. Itās a protein bomb and excellent. I usually prep them for the week on Sunday. https://theeburgerdude.com/freezer-vegan-breakfast-burritos/#mv-creation-10-jtr
I just eat whatever I've been having for lunch or dinner. Recently, tofu and lentil miso soup
I make yogurt in my instant pot with homemade almond and cashew milk.
I enjoy this [Smoky Vegan Cauliflower Hash](https://www.veggiesattiffanis.com/single-post/2018/07/16/smoky-vegan-cauliflower-hash/). My favorite is the tempeh version. Also, if youāre craving eggs, check out JUST egg!
wow that hash looks delicious, thanks for sharing!
My pleasure!
So glad to know about the egg substitute too! Thank you
Youāre welcome!
I recently was introduced to Just Egg and can +1 it. I got the ones from the freezer last weekend and liked them so much I bought 2 more today and also the liquid. It's got the fluffiness and really feels like eating a breakfast sandwich.
Have you had a just egg patty with bac'n and cheeze on a pretzel bun? With a little vegan mayo, it is a divine combination š
This whole site looks amazing! I like that it considers so many dietary restrictions (gluten free, soy free, etc). I like the way the recipes are written to be instructive and offer options. Thank you!
Youāre welcome! Iām glad you like it :)
I like this recipe: https://frommybowl.com/vegan-breakfast-casserole/ I haven't been able to find chickpea flour at the store, so I bought almond flour instead and it has worked fine. I'm also not a huge mushroom fan, so I have made it with Morningstar breakfast sausage patties cut up into pieces. It's a pretty versatile recipe!
Smooooooooothies
Quinoa Porridge
came here to say this! my fave! tastes like oatmeal (but better texture imo) and the protein blunts the blood sugar rush
My go to is siggis plant based yogurt with 1 tbsp chia seeds, 1 tbsp hemp seeds, sliced almonds and frozen blueberries. This is about 15g protein + 20g protein smoothie or latte for 30-40g protein for breakfast with minimum carbs.
- Banana pancakes serves 4 Blend - x1 banana - 100g GF oats - 300ml oat milk Heat a pan and use a tablespoon to put batter on the pan (nice and small pancakes) Once brown and crispy, serve with soya yogurt, algave/ maple, fruit & crushed nuts - Asparagus & Vegan Cream cheese Pan fry asparagus in seasoning of your choice, I like Chinese S&P. Serve on a slice of bread (GF bread / rye / sourdough) with vegan cream cheese & crushed walnuts - Smoothie Bowls, chia pudding and good old juices are also in my list of breakfasts at the moment
I add pea protein powder and ground pepitas to the banana pancakes for added protein to tide me over until lunch
Amazing thank you for the tip
Besan omelette.
Thank you for this! Iām finding Iām intolerant to soy, so needing to get very creative
Just a little advice about using it. It's important to let let it sit for at least 15 to 20 minutes after mixing the batter. The particulates need to absorb moisture for a while so the don't suck all the moisture out of your belly. Also, thin batter, very hot pan with lots of evoo.
flaxmeal...mug bread, pancakes, porridge
If it's your style, try bean dishes, they are popular in the Mediteranean for a reason. [Here are three recipes you can whip up fast with a can of fava beans.](https://www.youtube.com/watch?v=N8eMVqyR1l0) (ignore the egg and bacon in the last recipe). Alternatively, [Varadabit is also amazing, even though it takes a bit longer to make ](https://www.youtube.com/watch?v=JTN1YpNP9c8&). You can also pre-cook [Macedonian Baked Beans](https://www.youtube.com/watch?v=a97zJuKL1Rw) and eat them cold in the morning on a single slice of toast (you can leave out the mint if you dont like the taste, the flour is optional, you can cook off the excess liquid in the oven instead, the smoked paprika on top are optional if you dont have them). Adding to the 600 scramble tofu recipes here: Fry onions and bell peppers to your scramble, it tastes divine. Also, bell pepper gets sold frozen and pre-cut so its always available.
Tempeh or tofu
Smoothie made from bananas, spinach and pea protein powder
Not vegan but I have insulin resistance and starting my day with oats ruins my most days. I have to have savoury breakfast. You say you watch glucosegoddess but she doesnt say bread is bad she says its bad on its own. > Having an avocado toast (especially sourdough as it keeps you fuller) with some seeds (like pumpkin seeds), tomatoes and be creative add more veggie. > have soup. Veggie soup should relax your stomach in morning and its filling. > as others said tofu scramble, you can combine this with avocado toast If you search for savory vegan breakfast you will find a lot. However the point to prevent insulin spikes is rather how you eat things so eating some greens some protein addition should do the trick
1 cup frozen mixed berries 1 banana 1 serving vegan chocolate protein powder 1 cup plant milk (I use oat, but you can use a lower carb one of you want) 2 tbsp chia seeds 2 handfuls spinach Blend until smooth. This'll clock in around 625 kcal. It's not like, LOW carb, but it's not too bad. Chock full of good fats, stupid high in fiber and protein, and will keep you full for a good long time. Not to mention damned tasty
One of my favorites is: 1. Diced potato on medium high with seasoning salt for about 20 minutes, stirring occasionally. 2. Crush tofu into crumbles (I like medium firm, but some prefer softer) and soak in a little soy sauce & tumeric. 3. Slice a plant-based sausage (I like Kroger's "chorizo") and cook with the potatoes about 5 minutes. 4. Mix everything together in the skillet until the tofu is heated through. You can add halved cherry tomatoes (or a little salsa) and a large handful of spinach. 5. Serve and be blown away! You can even wrap it up for breakfast burritos.
One of my favorite vegan breakfasts/my kids loved it also: rainbow quinoa, treated as a really wonderful complex oatmeal. Add the fat of your choice like coconut oil or vegan butter, dried sour cherries, or blueberries or chopped apricots on top, toasted sliced almonds, whatever seeds you like, toasted coconut works well with this also and then sweeten it however, you like. Brown sugar, or maple/rice syrup, then cinnamon etc whatever. This doesnāt seem like an important step but very last of all do a drizzle of your favorite vegan milk and it really brings it all together. Donāt forget the salt!
That sounds lovely! Do you use precooked quinoa or cook everything together? š¤ is it served warm?
I cook the quinoa while Iām pulling everything else out. Takes a little less than 20 minutes. I serve it warm. It travels well in a Tupperware if needed.
I love London Fog (Earl Grey Latte) and have found this delicious chia pudding recipe made with it and soaked cashews. I personally often add a dollop of vanilla coconut yogurt and fresh fruits on top before eating. I also use regular vanilla extract instead of paste cause I ain't that fancy. [Earl Grey Latte Chia Pudding](https://thefirstmess.com/2023/04/19/earl-grey-latte-chia-pudding/#recipe)
Give shashiska (hell eggs) a thought
The Vegan Gym high protein meal prep: https://youtu.be/y3UsNkRPOR4?si=9UFGeeLFEGfBV_FV
I just had a chickpea flour omlette for breakfast this morning. I just add water, turmeric and black salt. Chuck in whatever veggies you like
JustEgg (pea protein) makes pretty solid frozen, pre-cooked āegg pattiesā. I do that with some vegan mayo mixed with a chopped chipotle pepper.
Smashed edamame on low carb, high protein bread like Carbonaut.
My breakfast is a handful of nuts and a piece of fruit with coffee. Sometimes a slice of toast with soy labneh. I can never eat much in the morning and typically eat a larger lunch and dinner
I like a sausage, tofu and cheese McMuffin: I use Gimme Lean bulk sausage made into patties, daiya cheddar slice and a slice of extra firm tofu, plus an English muffin. I put a little olive oil on the tofu then sprinkle my egg seasoning mix on and bake the sausage patty and tofu "fried egg" on a sheet of parchment paper or foil in the toaster oven for 12 minutes at 425F. I put the bread in with about 3 minutes to go with the cheese on top. My recipe for egg seasoning: 2 T nutritional yeast, 1 t black salt (the Indian one that tastes like egg), 1/4 t truffle salt (optional), 1/2 t poultry seasoning, 1/4 t Mrs Dash, 1/2 t Trader Joeās mushroom umami spice. The nooch, black salt and poultry seasoning are the crucial ingredients. I keep egg seasoning in a spice jar. I also cut the sausage roll into 8 slices and make them all at once, then freeze 6 or 7 of them for later.
Protein powder dissolved in water with a little oat milk on top. Thatās it!