Easy Vegan Breakfast Options -
 Quick and SASSY!

These easy vegan breakfast options are quick and SASSY - Super Affordable, Simple, Satisfying and Yummy!  Sometimes people need a little inspiration, as it's easy to get into a rut.  The last thing you want is to feel uninspired by your food!  

Many folks have also become 'concerned' (to put it mildly) about consuming 'too many carbs / fruit / sugar / grains' etc., believing these foods cause weight gain, diabetes, or other health problems.  Rest assured, these claims are false.  Your body and brain thrive on starches - complex carbohydrates.  As Dr. McDougall points out in The Healthiest Diet on the Planet, evidence shows humans have been consuming cooked starches for thousands of years.  


Vegan Breakfast Fruit Salad + Hot Cereal


Whole grains are especially beneficial for helping curb appetite and preventing weight gain.  Dr. Neal Barnard shares research in The Power Foods Diet, The Breakthrough Plan That Traps, Tames, and Burns Calories for Easy and Permanent Weight Loss,  showing that whole grains traps calories, which are removed with your waste.  Plus, consumption of whole grains can also boost metabolism.  The net effect is extra calories burned for more effortless weight loss if that is one of your health goals.

I'll be writing separate articles about the health benefits of whole grains, and potatoes.  In this article, I share ideas for easy vegan breakfast options that fit our SASSY bill - for those mornings when you need something fast, yet still healthy, or when you want to take breakfast to-go.  Start your day right with the right breakfast for your needs.  

Even if you are short on time, make an effort to have some type of healthy nourishing whole grains, cleansing fruit, or a more savory protein-rich breakfast!  You'll feel more balanced and energized throughout the day.  Try any of these easy vegan breakfast options, or create your own.  


Easy Vegan Breakfast Options #1 - Fruit

Fruit Salad Papaya, Mango & Red GrapesCleansing, juicy Fruit Salad w/ Papaya, Plum & Banana
Fruit Salad in 2 Colorful Bowls Colorful fruit are high in antioxidants and phytonutrients!
Breakfast Fruit Salad of Papaya, Mango, Grapes and Romaine LettuceA for real 'Fruit Salad' on romaine lettuce with a squeeze of lime juice and drizzle of balsamic vinegar glaze


First on my list for easy vegan breakfast options is fruit.  Possibly with salad greens, like crisp romaine lettuce, and/or celery and cucumber.  The Summer Diet includes much more fruit and more raw foods.

Fruit is cleansing, rehydrating and refreshing.  Fruit is the ultimate fast and easy vegan breakfast option.  Some people do not have a huge appetite in the morning, or may exercise first thing.  In these cases, having a bowl of fruit may satisfy until you are ready for a heartier meal of whole grains or other starchy foods.  

Or, have fruit with whole wheat / whole or sprouted grain bread or homemade muffin, like these super moist and delicious Low-Fat Vegan Carrot Apple & Carrot Pineapple Bran Muffins (shown below).  

I really like Trader Joe's Whole Wheat English muffins.  They are definitely SASSY - super affordable, simple, satisfying, light - and yummy!  More of our favorite bread options, next.


When & when not to choose smoothies as an easy vegan breakfast option

Smoothies are one of the easiest vegan breakfast options.  Here are my caveats about smoothies.  Generally speaking, I recommend consuming fruit fresh as opposed to blended, however, there's a time and place for both.  Here are a couple reasons I tend to prefer whole fresh fruit as opposed to smoothies, followed by when smoothies may be a great choice as your go-to easy vegan breakfast option.  

  1. Chewing your meal uses your jaw muscles, which is better for facial structure.  Plus it's too easy to consume smoothies too quickly, which means you may miss your normal cues letting you know you've consumed enough food volume and essential nutrients to satisfy the hormones in the brain that shut down your appetite.
  2. Another problem with smoothies is that they tend to be very cold, which according to Chinese food therapy and Ayurvedic medicine, puts out your digestive fire.  Hence, smoothies are best consumed during the summer. 

Smoothies may be ideal for those on The Sugar Diet, who are focused on consuming a very low-fat, low-protein, high-carbohydrate diet for extended periods to help kick start weight loss, and reset metabolism after following restrictive diets for extended periods.  

If it is easier for you to blend a bunch of fruit and juice, and weight loss is your primary goal, enjoy smoothies as long as you aren't feeling super cold.

Smoothies are also helpful for those who are trying to bulk up on calories, as a pre- or post-workout meal, and as a refreshing treat during the summer heat.

I do have several smoothie recipes in Make Every Bite Count, Elevate Your Choices, Lose Weight & Feel Great ~ The SASSY ~ Super Affordable, Simple, Satisfying & Yummy Produce-Rich, Plant-Based Way To Health, which will be re-released as an ebook, ideally by the end of  2025.


Plate of deep purple grapesPhytonutrient-rich purple grapes
Fresh local Michigan strawberriesLocal Michigan strawberries


Easy Vegan Breakfast Options #2 - Bread + Spreads

Easy Vegan Breakfast Options with Sprouted Bread, Nut or Seed Butter, Banana & CinnamonFood-4-Life Sprouted Grain English Muffins, with Sunflower Butter, Almond Butter, or Peanut Butter & Banana is an easy vegan breakfast option your kids will also love!
Easy Vegan Breakfast Options with whole grain bread and Cedar Point Chocolate HummusCedar Point low-fat, low-sodium Chocolate Hummus on whole-grain or homemade whole wheat sourdough


Spend a little time on your weekend, and bake a batch of my Low-Fat Vegan Bran Muffins, Breakfast Oat Bars, or your favorite, healthy low-fat and low-sodium vegan muffins.  

The fiber in oat or wheat bran + whole grain flour and possible addition of shredded carrots, zucchini, apples, raisins or canned pumpkin will help you maintain blood sugar balance, keeping you satisfied until lunch time, without feeling like a 'gut bomb' as most high-fat muffins can do.  And, they are SASSY - Super Affordable, Simple, Satisfying & Yummy! - of course!


Mighty Manna Sprouted Grain Bread - 3 loavesMighty Manna 100% Sprouted Grain Bread loaves come in several flavors, and are super delicious!

Having sprouted grain breads, whole grain sourdough breads, whole wheat or sprouted grain English muffins, or your own homemade muffins are a favorite easy breakfast option for many.  Have bread with a healthy spread and your favorite morning hot beverage.  (I love Teeccino!)

Spread with nut or seed butter (almond or peanut butter, sprouted sunflower butter, or tahini along with fruit spread, or sliced bananas and cinnamon. 

For a more savory option, try Miso Tahini Spread on bread ~ a favorite spread of ours.  Great on English muffins, homemade sourdough, or rice cakes.

Or add your favorite hummus along with thin sliced cucumber, tomato, red onion and/or arugula on sprouted bread, or a whole wheat English muffin.  (Trader Joe's whole wheat English muffins are soft and delicious, and very affordable!)  

Prepare and wrap it up the night before if needing something to grab to-go.


Easy Vegan Breakfast Options #3 - Cold & Hot Cereals

BF Cereal Shredded Wheat + Oat Bran Flakes, Berries & Hemp Seeds
Breakfast Hot Cereal with Broccoli
Vegan Breakfast Fruit Salad + Hot Cereal

Cold Cereals

Cold cereals can be fortified with berries or other fresh fruit, and a tablespoon of hemp seeds, ground chia or flax seeds, pumpkin or sunflower seeds or a few chopped walnut halves.  Top with soy milk, oat milk, or your favorite.  

I sometimes use part apple cider part nondairy milk.


Our Preferred Soy Milk Brands

We mostly make our own soy milk using a SoyaJoy.  

Our favorite store booth soy milk is Edensoy Soy Milk. 

Other good brands includes:

  • Pacific
  • Westsoy 
  • Aldi brand
  • Whole 365 organic soy milk from Whole Foods
  • Simple Truth Plain or Vanilla Soy Milk from commercial grocers.
  • Silk is another option, however, it's pricier.  

Our Preferred Cold Cereals

  • Shredded Wheat - original large biscuits or mini biscuits, unsweetened (we buy Mother's or Kroger brands)
  • Post Grape Nuts
  • Puffed Grain cereals (rice, kamut, millet, corn)
  • Uncle Sam's or other bran cereals
  • Nature's Path whole grain flake cereals, including Mesa Sunrise.
  • Any whole grain with as few ingredients as possible.  Look for cereals free of dyes,  artificial and natural flavors, or other unnecessary ingredients.


Breakfast Overnight Oats topped with soy milk and blueberries in a to-go bowlOvernight Oats is a Super easy vegan breakfast option!
BF Overnight Oats taken to-go to enjoy at a local coffee house outdoors with a decaf soy latté


Overnight Oats

Overnight Oats is SUPER simple!  Set this up the night before in a to-go container, if needed.  In the morning, just add soy milk or other nondairy milk, fresh berries, and optional sweetener, and good to go!

  • 2/3 cup rolled oats &/or rolled oats + rolled kamut flakes (Don makes his with 1 cup)
  • 2 Tbsp. raisins + 1 Tbsp. goji berries, 1 pitted chopped date or torn up dehydrated banana
  • 1 Tbsp. hemp seeds or ground chia seeds 
  • Cinnamon
  • Boiling water
  • 1 cup fresh berries &/or fresh banana
  • Drizzle of maple syrup (this really makes it awesome!)
  • Soy milk or other ND milk


To Make Overnight Oats

Place ingredients up to boiling water in a heat-proof bowl or to-go container.  Stir, add boiling water, then cover with a plate.  Let sit out on the counter overnight.

Top with milk, berries, and maple syrup in the morning.  Enjoy or take it to-go.

If you prefer it a little warm, heat milk first.  If taking to work, you can heat it up in a microwave.

You can also make the Overnight Oats with half water, half soy or other ND milk.  Cover, and place in the refrigerator overnight.

Don't want to bother making this yourself?  There are many new varieties of oatmeal in to-go cups you can purchase at the store, or local coffee houses.  Add hot water, let sit for a couple minutes, stir and enjoy.  Just be sure to read the ingredients!  Some contain a lot of sugars, sodium and artificial flavors.


Hot Cereals

There are many hot cereals that are a bit more refined than the whole grain, yet are a viable option for a quick, hearty breakfast, especially when it's colder outside.  They typically take 15 minutes or less to cook.

You can also use a good quality Quick Rolled Oats, and prepare in the microwave if really in a hurry or making your oats during a work break.

The Fall & Winter Diet centers around more warming foods and spices, like cinnamon and chai spices.  Hot cereal provides a nice warmth and great fuel to begin your day.


My Favorite Hot Cereals

I love Bob's Red Mill (BRM) hot cereals.  They have a LOT to choose from and are a good quality.

One of my favorites is the Creamy Kamut, however, I've been having a harder time finding it lately.  I also like BRM 10-Grain, 7-Grain, the Gluten-Free blend, and the Creamy Brown Rice, Wheat, Buckwheat Corn Grits and Polenta.

There are plenty of other good brands, including Pocono Creamy Buckwheat, and others.

When I know I have enough items to order for free shipping, I order all BRM items for a better price at Vitacost.com.

Mix & Match

Blend more than one type of Hot Cereal together for variety.  Find your favorite combo.

I love Creamy Kamut + Brown Rice, or I'll use 1/2 cup of the 10-Grain with 1/2 cup of a blend of Polenta or Corn Grits + Creamy Wheat for the two of us.

Boil about 3 x the amount of water, or half water and half soy milk, as grain, and pour in hot cereal slowly, while stirring to minimize lumps.

Add cinnamon, vanilla powder, raisins, goji berries, or whatever you like.  Top with Baked or Stewed Fruit, or Apple Raisin Goji Berry Sauce.

Breakfast Porridge with StrawberriesProtein Oats + Barley, or any whole grain porridge may take a wee bit longer to prepare, but worth it for that satisfying whole grain goodness!
Variety of Bob's Red Mill Hot Cereals for an easy, quick plant-based / vegan breakfastBob's Red Mill has several quicker hot cereals to choose from, or mix and match one or more at a time
Easy Vegan Breakfast Hot Cereal with TeeccinoShredded Wheat Cereal Bowl with a couple types of cereal, 1 Tbsp. hemp seeds, some walnuts & soy milk


Other Quick and Easy Vegan Breakfast Options

There are many easy vegan breakfast options that may take a little bit more preparation.  As mentioned above, healthy, low-fat whole grain muffins are one example that can be prepared on the weekend for a quick, light breakfast or grab-and-go option.  Serve with baked or stewed fruit, which can also be made ahead of time, and reheated, or pulled out of the refrigerator once you get up to take the chill off.

Any leftovers can be enjoyed at breakfast time.  Just reheat and serve.



Tofu Scrambles are also quick.  

Try my Baked Tofu Scramble with Soy Chorizo.  Place ingredients in a baking dish to bake in the oven while you get ready, exercise, or go out for a walk.  

Love potatoes?  Here's my Easy Baked Hash Browns recipe you may also like.



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