16 Savory Vegan Breakfast Recipes to Fuel your Day
If you’re a sweet-for-breakfast person, savory meals might seem a bit strange. Most of us in the US are accustomed to sweet cereals, French Toast, pancakes and yogurt and granola as breakfast foods, but many people (and most of the world) choose to eat mostly savory foods for breakfast.
If you’re not convinced that savory foods are a good breakfast option, here are some reasons you might want to give them a chance:
You’ll share the habit with the rest of the world:
Around the world, savory breakfasts are much more common than sweet. Breakfast staples include miso soup with rice and fish in Japan, gallo pinto (beans and rice) in Costa Rica, pho in Vietnam, a full English breakfast, or Mexican chilaquiles.
You’ll reduce your sugar intake for the day:
It’s no secret that most of us eat too much sugar on the daily. And if your breakfast is sweet, you probably have some sugars in there that you could ditch.
You’ll stay fuller longer:
Most savory breakfasts involve some sort of protein, while many sweet breakfasts do not. The protein keeps you fuller longer, so you’re less likely to be starving at 11am. Research has shown that a higher protein breakfast can lead to less cravings and better eating choices throughout the day as it helps balance blood sugar and keep hunger hormones in balance.
You might feel less jittery:
I find that savory breakfasts help mellow the morning rush of caffeine from that first cup of coffee or tea.
Savory Vegan Breakfast Recipes
1. Miso Soup
Miso is good for a daily breakfast, but it’s especially good when you’re feeling unwell or even a bit hungover. At its most basic, miso soup is just miso and hot water, but for a more substantial meal you can stir in noodles, greens or tofu to make it heartier.
A simple, classic Indian breakfast with fluffy, rice-based crepes
A Southeast Asian and Asian rice porridge that can be cooked dozens of different ways.
Who needs eggs when tofu tastes this good? This recipe uses a mix of blended silken and sauteed regular tofu. This frittata is a great make- ahead breakfast. Make on Sunday night and enjoy all week long cold or warm, or even as lunch with a nice side salad.
Hash is basically a stir-fry with potatoes, and it’s perfect for hearty, savory breakfast meals. Also, a great make-ahead breakfast that can be eaten on the go in a burrito wrap!
6. Avocado Benedict:
I made this Avocado Benedict with some gluten-free bread, sauteed spinach and fried tomatoes, and veggie sausages from a local brand called Life Foods. You can create your own version with the ingredients you have on hand, and make a classic vegan Benedict sauce with silken tofu, or just mix a little bit of vegan mayo and mustard with a little water for a creamy, Benedict-ish sauce.
Similar to a frittata, a strata is usually an egg-based dish mixed with bread chunks. This version uses tofu and generous amounts of spinach for an easy breakfast or brunch meal.
A hearty bean stew that’s commonly eaten in Egypt for breakfast, ful muddamus,áor ful medames, is made with cumin, olive oil, fresh herbs and unique and wonderful fava beans. Fava beans are the only beans I don’t cook from scratch, since they take forever and have to be peeled after cooking. Choose a canned version, and peel the thick skins off before cooking.
Not traditionally a breakfast food, but great if you’re gluten-free and looking for something bread-like to enjoy for breakfast or snacks. Made from just chickpea flour, oil, salt and water, socca cooks up quickly and is very protein and fiber dense for a solid breakfast. Socca comes to us from Italy, where it is also named farinata.
This is THE dish that finally got my mom to enjoy tofu. Swap in your favorite vegan sausage for an even better breakfast or brunch meal. Make a big batch, so you canáenjoy all week long as burritos, tacos, or just as is.
11. Savory Oatmeal:
This is totally a thing. Instead of raisins and coconut in your oatmeal, try savory ingredients like sundried tomatoes, greens and herbs.
12. Whole Grain Porridge and Greens:
Whether you use teff, polenta or other mashy whole grains, these bowls are sure to satisfy with fiber, protein and a good dose of greenery to start your day.
Freekeh is a whole wheat grain that can be used for both savory and sweet. This one features dried fruits, but the fruits can be reduced or replaced with seeds and nuts to keep it on the savory side.
14. Breakfast Tacos:
Throw together some of last nights veggies, along with some beans or rice, and wrap into a corn tortilla like in the header picture. Here the tacos are covered with a creamy cilantro sauce.
15. Avocado Toast
Decadent, filling, super healthy and totally drool-worthy, avocado toast can be dressed up or dressed down depending on your mood. I like mine with just a pinch of salt and some nutritional yeast atop a huge pile of avocado, but one of my favorite cafes serves their homemade bread topped with a pile of avocado and generous sprinkles of za’atar, a Middle Eastern spice blend of nuts, seeds, and herbs.
16. Fried Rice:
Leftover white or brown rice, sauteed with some veggies, a little lemon, some toasted sesame oil and fresh greens is a great way to start your day.