If you’re new to a whole-food plant-based (WFPB) diet, breakfast can feel like a challenge, especially when you’re craving something savory. But don’t worry—I’ve got you covered! In this guide, you’ll find delicious, savory breakfast options that are easy to prepare, packed with nutrients, and perfect for those busy mornings when you need something quick and satisfying. We’ll also explore how to incorporate more fruits and veggies, boost protein, and make meal prep a breeze.
Starting your day with a savory breakfast can be incredibly satisfying, keeping you full and energized throughout the morning. Unlike sweet options, savory meals often incorporate vegetables, legumes, and whole grains, making it easier to reach your daily nutrient goals. Plus, if you’re transitioning to a WFPB diet, exploring savory breakfast options can help broaden your culinary horizons and make you feel more connected to this healthy lifestyle.
Why Choose Savory Breakfasts?
When you think of breakfast, your mind might go straight to pancakes or oatmeal. However, savory breakfast options can be just as convenient and delicious. In fact, savory meals can offer a unique opportunity to pack in veggies, plant-based proteins, and healthy fats right from the start of your day. Let’s dive into some easy, grab-and-go savory breakfast recipes that you can prepare with minimal kitchen experience.
1. Savory Breakfast Burritos
Ingredients:
- 1 cup black beans (cooked or canned, drained, and rinsed)
- 1 cup diced bell peppers (any color)
- 1/2 cup diced onions
- 1/2 cup chopped spinach
- 1/4 cup nutritional yeast
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 4 large whole-grain tortillas
- Salsa (optional, for serving)
Instructions:
- In a large skillet, sauté the onions and bell peppers over medium heat until soft, about 5 minutes.
- Add the black beans, spinach, cumin, and smoked paprika. Cook for another 3-5 minutes until the spinach is wilted.
- Stir in the nutritional yeast, which adds a cheesy flavor without any dairy.
- Spoon the mixture into tortillas and wrap them into burritos. Serve with salsa if desired.
Make-Ahead Tip:
You can prepare these burritos in advance and freeze them. Simply wrap each burrito in foil or parchment paper and store them in a freezer-safe bag. In the morning, pop one in the microwave for 1-2 minutes, and you’re good to go!
Macronutrients (per burrito):
Calories: 250
Protein: 10g
Carbs: 38g
Fat: 5g
2. Veggie-Packed Tofu Scramble
Ingredients:
- 1 block firm tofu, drained and crumbled
- 1 cup chopped kale
- 1/2 cup diced tomatoes
- 1/2 cup diced mushrooms
- 1/4 cup nutritional yeast
- 1/2 tsp turmeric
- 1/2 tsp garlic powder
- Salt and pepper to taste
Instructions:
- Heat a non-stick skillet over medium heat and add the crumbled tofu.
- Sprinkle turmeric and garlic powder over the tofu, stirring well to combine.
- Add the mushrooms and cook until they release their moisture, about 5 minutes.
- Toss in the kale and tomatoes, cooking until the kale is wilted.
- Stir in the nutritional yeast for a cheesy, savory flavor. Season with salt and pepper.
Grab-and-Go Idea:
Prepare the tofu scramble the night before and store it in individual containers. In the morning, reheat and stuff it into a whole-grain pita or wrap for a quick and easy breakfast sandwich.
Macronutrients (per serving):
Calories: 200
Protein: 15g
Carbs: 8g
Fat: 12g
3. Chickpea Flour Pancakes
Ingredients:
- 1 cup chickpea flour
- 1/2 cup water
- 1/2 cup diced tomatoes
- 1/4 cup chopped cilantro
- 1/4 tsp ground cumin
- 1/4 tsp salt
- Olive oil spray for cooking
Instructions:
- In a bowl, whisk together chickpea flour, water, cumin, and salt until you have a smooth batter.
- Stir in the diced tomatoes and cilantro.
- Heat a non-stick skillet over medium heat and lightly spray with olive oil.
- Pour a ladleful of batter into the skillet and spread it out to form a pancake.
- Cook for 3-4 minutes on each side until golden brown.
Prepping in Advance:
You can make these pancakes ahead of time and freeze them. Just reheat in a toaster or microwave when you’re ready to eat.
Macronutrients (per pancake):
Calories: 120
Protein: 6g
Carbs: 18g
Fat: 2g
4. Savory Oatmeal with Spinach and Avocado
Ingredients:
- 1 cup rolled oats
- 2 cups vegetable broth
- 1 cup fresh spinach, chopped
- 1/2 avocado, sliced
- 1 tbsp nutritional yeast
- 1 tsp soy sauce
- Black pepper to taste
Instructions:
- Cook the oats in vegetable broth according to package instructions.
- Once the oats are cooked, stir in the spinach until wilted.
- Add nutritional yeast, soy sauce, and black pepper for a savory twist.
- Top with sliced avocado and serve warm.
Make It Easier:
Prepare a batch of savory oatmeal in advance and store it in the fridge for up to three days. Simply reheat in the microwave and top with avocado when ready to serve.
Macronutrients (per serving):
Calories: 250
Protein: 7g
Carbs: 38g
Fat: 9g
5. Baked Sweet Potato with Black Beans and Salsa
Ingredients:
- 1 large sweet potato
- 1/2 cup black beans (cooked or canned, drained, and rinsed)
- 1/4 cup salsa
- 1/4 avocado, diced
- 1 tbsp chopped cilantro
Instructions:
- Preheat your oven to 400°F (200°C). Pierce the sweet potato several times with a fork and bake for 45-60 minutes, until soft.
- Slice the sweet potato open and fill it with black beans, salsa, and diced avocado.
- Sprinkle with chopped cilantro and serve.
Grab-and-Go Tip:
Bake several sweet potatoes at once and store them in the fridge. In the morning, simply reheat a potato and add your toppings.
Macronutrients (per serving):
Calories: 300
Protein: 8g
Carbs: 54g
Fat: 8g
6. Sheet Pan Breakfast Hash
Ingredients:
- 2 large russet potatoes, diced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 red onion, diced
- 1 zucchini, diced
- 1 cup cooked chickpeas
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp garlic powder
- Salt and pepper to taste
Instructions:
- Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper.
- In a large bowl, toss the diced potatoes, bell peppers, onion, zucchini, and chickpeas with olive oil, smoked paprika, garlic powder, salt, and pepper.
- Spread the mixture evenly on the prepared baking sheet.
- Bake for 25-30 minutes, stirring halfway through, until the vegetables are tender and slightly crispy.
Meal Prep Idea:
Portion out the breakfast hash into individual containers and store in the fridge for up to 4 days. Reheat in the microwave or a skillet before eating.
Macronutrients (per serving):
Calories: 350
Protein: 10g
Carbs: 55g
Fat: 12g
7. Savory Quinoa Breakfast Bowls
Ingredients:
- 1 cup quinoa, rinsed and cooked
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 cup olives, sliced
- 1/4 cup hummus
- 1 tbsp lemon juice
- 1 tsp ground cumin
- Salt and pepper to taste
Instructions:
- In a bowl, mix the cooked quinoa with lemon juice, cumin, salt, and pepper.
- Top with cherry tomatoes, cucumber, olives, and a dollop of hummus.
- Serve immediately or pack it in a container for an on-the-go breakfast.
Make-Ahead Tip:
Cook a batch of quinoa at the start of the week and store it in the fridge. Use it to build quick breakfast bowls by adding fresh veggies and toppings of your choice.
Macronutrients (per serving):
Calories: 300
Protein: 10g
Carbs: 45g
Fat: 10g
8. Spinach and Mushroom Breakfast Muffins
Ingredients:
- 1 cup chickpea flour
- 1/2 cup water
- 1/2 cup chopped spinach
- 1/2 cup diced mushrooms
- 1/4 cup nutritional yeast
- 1 tsp baking powder
- Salt and pepper to taste
Instructions:
- Preheat your oven to 350°F (175°C) and lightly grease a muffin tin.
- In a large bowl, whisk together chickpea flour, water, baking powder, salt, and pepper until smooth.
- Stir in the chopped spinach, diced mushrooms, and nutritional yeast.
- Pour the batter into the muffin tin, filling each cup about 3/4 full.
- Bake for 20-25 minutes, until the muffins are firm and golden.
Grab-and-Go Idea:
Make a batch of these muffins on Sunday and store them in the fridge or freezer. In the morning, grab one or two for a quick and easy breakfast.
Macronutrients (per muffin):
Calories: 80
Protein: 4g
Carbs: 12g
Fat: 2g
Incorporating More Fruits and Veggies
One of the great things about savory breakfast options is that they make it easy to incorporate more vegetables into your diet. From spinach in your tofu scramble to bell peppers in your breakfast hash, these recipes are packed with nutrient-dense veggies that help you meet your daily servings right from the start of your day.
For even more fruit and veggie power, consider adding a side of fresh fruit or a small salad to your breakfast. You can also blend greens like spinach or kale into your savory oatmeal or top your quinoa bowl with slices of avocado or roasted cherry tomatoes.
Boosting Protein in Your Breakfast
If you’re looking to increase the protein content of your breakfast, there are several plant-based options you can explore. Ingredients like tofu, chickpea flour, quinoa, and black beans are all excellent sources of plant-based protein. You can also add nuts, seeds, or a dollop of hummus to your meals for an extra protein boost.
Making Breakfast Easy with Meal Prep
Busy mornings can make it challenging to whip up a nutritious breakfast, but with a little bit of meal prep, you can have delicious, savory options ready to go. Most of the recipes in this guide can be made ahead of time and stored in the fridge or freezer. By spending a bit of time on the weekend to prepare your breakfasts, you’ll save time during the week and ensure you start your day on a healthy note.
Conclusion
Exploring savory breakfast options is a fantastic way to diversify your whole-food plant-based diet, especially if you’re new to this lifestyle. With these easy, grab-and-go recipes, you can enjoy a variety of flavors and nutrients without spending too much time in the kitchen. Whether you’re making a savory burrito, a protein-packed tofu scramble, or a veggie-filled breakfast hash, you’ll be well on your way to starting your day with a meal that satisfies both your taste buds and your nutritional needs.
Remember, the key to success in adopting a WFPB diet is to keep things simple and enjoyable. These savory breakfast options are not only delicious but also easy to prepare, helping you stay on track with your health goals. So, why not give them a try this week? Your mornings are about to get a whole lot tastier!
