Morning routines in motherhood are another level of craziness, am I right? Easy breakfast for vegetarians can help reduce the added stress of cooking for yourself.
You are exhausted from waking the kids, dressing them, feeding them, making breakfast and lunch, and getting their backpacks ready.
But wait! Did you eat?
So many times, I have found myself just scarfing down what my kids have left over, and within the next hour, I am hungry again.
The good thing is I am a dietitian, and I know what to do, but I can even fall into the craziness.
I love to eat healthily, and although I am not a strict vegetarian, I often find myself googling for easy breakfasts for vegetarians. I just want a simple vegetarian breakfast that is easy to make but won’t be too heavy on my stomach.
Of course, scrambled eggs can be a quick meal, but that can also get monotonous and boring.
Read on for some easy vegetarian breakfast ideas created by other Registered Dietitians. Because I don’t know it all, I truly enjoy other Dietitians’ creativity.
Overnight oats
A classic, overnight oats is a simple recipe that you can put together before you go to bed or meal prep for the week. It’s easy enough to create and diversify with ingredients.
You can eat it cold or warm it up; it’s still quite tasty. Moushumi Mukherjee MS, RDN from Dietitian Moushumi, has come up with a simple recipe.
It contains eight ingredients, and it’s as simple as layering the ingredients in a mason jar, covering them, and letting them sit overnight.
You can choose quick, old-fashioned, or steel-cut oats, whichever is your favorite. Oats are naturally gluten-free and a good option for people with gluten intolerance.
You can choose the milk you use. Cow’s milk is good, but if you have a lactose intolerance, you can probably manage goat milk or plant-based beverages that have similar nutrient profiles to milk, like almond or soy.
My favorite ingredients in this recipe are the sweetener choices. Moushumi suggests either honey, maple syrup, stevia, dates, or figs.
The addition of nutmeg and cinnamon gives it a sweet and earthy flavor.
Check out the overnight oats recipe.
Easy Greek Yogurt and Peanut Butter Bowl
Photo Credit: Christina Iaboni, RDN
I am a big fan of yogurt and peanut butter; this combination is one of the coolest vegetarian breakfast ideas.
Created by food and recipe writer Christina Iaboni, a Registered Dietitian, this quirky combination makes a great quick breakfast with just three ingredients.
If you want to change it up, she provides additional ideas of foods to add.
Peanut butter isn’t everyone’s favorite choice, but those of us who love it can add it to just about anything.
My first thought was if the combination of textures could affect its enjoyment. But guess what, it’s really good.
It ends up being a creamy yogurt with that grainy taste that peanut butter adds to foods.
This unique recipe contains a good balance of carbohydrates, protein, and fats.
However, the combination of animal-based protein in Greek yogurt and plant-based protein in peanut butter can help you feel full longer, manage blood sugar levels, and help with muscle recovery after a workout.
Check out the Easy Greek Yogurt and Peanut Butter Bowl recipe.
Easiest 3-Ingredient Chia Flax Seed Pudding (Vegan)
Photo Credit: Tori Vasko, RDN
Eating vegan is surprisingly tasty and can inspire creativity. It beckons some thought and googling, but sometimes you just want something different to eat, and this chia flax seed pudding is quite out there.
The chia flax seed pudding was created by Tori Vasko, Registered Dietitian at Easy Chickpeasy. She is passionate about plant-based recipes and has a cool blog. Did you know that mixing chia seeds with fluids like water can form a gel-like consistency that looks like pudding?
You need about 500-600 calories per meal with a balance of carbs, protein, and fat. This recipe has 156 calories, so a bit short but that just means that you can have this tasty pudding alongside something else.
It can be part of your dessert. I mean, who says you can’t enjoy a dessert at breakfasttime? especially if it’s this healthy and tasty.
Are you open to trying something new and interesting? This 3-ingredient recipe can open your mind. It is one of the easiest vegan recipes and can easily fit into your diet.
Check out the Easiest 3-ingredient Chia Flax Seed Pudding recipe.
3-Easy breakfast snack plates
Photo Credit: Rachel Hartley, RDN
If you always think of making nutritious food boards for your kids, you can also do it for yourself.
Of course, you can have a fun plate to enjoy with your kids with more sophisticated ingredients.
This is an idea from Rachel Hartley, Registered Dietitian. She has come up with three cool adult snack plates.
According to Hartley, there isn’t a rule on having to eat only breakfast foods, which is so refreshing to hear.
Eating foods that make you happy and healthy can be enjoyed anytime. I often prefer warm foods for breakfast, and if there is some leftover lasagna, bring it on.
In her blog, she lists out a few ingredients to pair as long as you make sure to include some with carbohydrates, protein, and fat.
Some of those ingredients include cheese, avocado, fruit leather, smoked salmon, raw vegetables, and even a mini quiche.
A good tip is to always set aside a few items to make plates for yourself when making your meal plans for the week.
Check out the 3-Easy Breakfast Snack Plates recipe.
Quick High Protein Vegan Oatmeal (+Best Protein Powder)
Photo Credit: Blair Persyn, RDN
Oatmeal is a whole-grain food that has been shown to help manage diabetes and decrease the risk of cardiovascular disease.
So not only is this a tasty option, but a healthy option.
There are infinite ways to make oatmeal even healthier than the oatmeal, milk, and sugar combination, and Blair Persyn, Registered Dietitian, from Bites with Blair has done just that with this recipe.
Persyn focuses on vegan/plant-based nutrition, and when she makes this quick breakfast item, she actually gives it a leg up with plant-based protein powder (peanut butter flavor).
The ingredients also include old-fashioned oats, ground flax seeds, bananas, and raspberries.
It’s a simple recipe that you can whip up even in a hurry, and its ingredients will keep you full and satisfied until the next meal.
Check out her recipe; she even has a step-by-step photo array to help you put it together.
Check out the Quick High-Protein Vegann Oatmeal recipe.
Blueberry Basil & Tahini Dream Smoothie
Photo Credit: Malina Makali, RDN
You can’t talk about easy breakfasts without adding a smoothie option. Yes, you can drink your breakfast, too—I’ve done it several times.
This is a tough recommendation, though, because you have to choose your ingredients correctly for a balanced breakfast. If you make a smoothie only with vegetables, you will most likely be missing out on protein, carbs, and fat. Not only that, but you will be hungry within an hour.
Malina Makali, Registered Dietitian, has added ingredients that create this balance. This smoothie also has enough calories to support your needs. The average meal should be about 500-600 calories, and this smoothie is 596 calories.
My favorite part about smoothie recipes is that some mornings, I just don’t want to chew, and drinking my breakfast is just as good.
The only ingredient that you may not have at home is the tahini, which is typically used in cuisines from India, China, and Japan.
Tahini is ground sesame seeds, a common ingredient in hummus. It’s not difficult to find. It’s cream-colored and usually sits with other ethnic sauces and pastes.
Check out the Blueberry Basil and Tahini Dream Smoothie recipe.
Conclusion
Choosing a healthy breakfast can be harder if you are a busy mom. If the recipe is not one that you can quickly make or eat, you may run out of ideas quickly.
A great way to change it up a bit is by trying some vegetarian breakfast recipes or even a vegan breakfast.
The vegetarian breakfasts mentioned are a good way to start a new routine that includes eating, too.
The most important thing for any human being to function is to be well nourished, don’t forget dear mom that you are also human and you need to eat well to help your family be in tip-top shape.
Questions
#1 What do vegetarians eat for protein in breakfast?
You can get protein through plant-based protein foods like nuts, seeds, peanut butter, hazelnut chocolate paste, plant-based beverages like almond and soy milk, eggs, cheese, and yogurt.
#2 How do I make a high-protein vegetarian breakfast?
You can combine several plant-based proteins like the yogurt and peanut butter recipe, or you can add plant-based protein powder to oatmeal.
#3 Can I eat vegan and still get all the nutrients I need?
Yes you can, you can lead a healthy life obtaining protein from plant-based sources.
#4 What if I feel hungry in an hour after eating breakfast?
You are probably not getting enough food, so make sure you add carbs, protein, and some fat to help you feel satisfied and full longer.
#5 Do I need to eat breakfast?
Most people can do perfectly fine without breakfast, however, it can create an imbalance of nutrients or increase hunger that can lead to overeating.
#6 What if I am not hungry when I first wake up?
Not everyone is made the same, if you don’t feel full on hunger when you wak up you can start with something small like toast and peanut butter, or yogurt and fruit. Over time your body will start to give hunger cues and you may be able to increase quantities.
#7 Can’t I just eat my kid’s leftovers at breakfast?
Of course you can, however there is a possibility that you may still be hungry. If you eat your children’s leftovers, make sure that the meal you make is smaller to prevent overeating.
#8 Why can’t I just have a green juice for breakfast?
Although green juices are great for health and keep those bowels in tip top shape, they may be lower in calories and not giving you the most varied nutrient profile. My advice is to add green juices in conjunction with a meal.
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