Scrambled Tofu Is A Thing—And You Should Totally Try It

In a world in which eggs and bacon pretty much dominate the breakfast scene, finding a satisfying (and nourishing) morning meal that also happens to be vegan if often no easy task. Are you stuck with peanut butter toast or oatmeal every day? Answer: Heck no, you’re not.

You can eat a different, deliciously vegan breakfast every day of the week—as long as you have a little creativity (and a smart protein strategy).

When building a killer vegan breakfast, “aim for at least 15 to 20 grams of plant-based protein, five grams of fiber, and less than 10 grams of sugar,” says dietitian Maggie Michalczyk, MS, RD. “Getting in this much protein and fiber will help fuel your day and prevent you from snacking until lunch.”

To get there, start by combining a couple of different sources of plant-based protein, like quinoa, hemp seeds, pumpkin seeds, chia seeds, tofu, and chickpeas. (Don’t worry, the protein and fiber add up fast.) From there, you can add whatever fruits, veggies, and healthy fats speak to you.

A savory example Michalczyk loves: “a quinoa veggie breakfast bowl with quinoa, greens, veggies (like cauliflower, tomatoes, and peppers), pumpkin seeds, hemp seeds, and sliced avocado on top.”

Prefer your morning meal sweet? Another option: “Dairy-free chia seed pudding with fruit and nut butter on top,” Michalczyk suggests. (She especially loves chia seeds because they provide two grams of protein and four grams of fiber per tablespoon.)

Or, you can just pick one of the following uber-good vegan breakfast recipes for guaranteed deliciousness.

1. Banana Bread Oat-less Oatmeal

The Toasted Pine Nut

Easy to make ahead of time, this warm breakfast bowl is just as flavorful (and, thanks to lots of protein and healthy fats, even more satisfying) than your favorite banana bread.

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Per serving: 621 calories, 41.2 g fat (3.3 g sat), 48.8 g carbs, 23.3 g sugar, 192 mg sodium, 20.5 g fiber, 26.4 g protein

2. Pumpkin Chia Pudding

The Toasted Pine Nut

Get that pumpkin spice ready. Another easy-to-prep option, this fall-flavored chia pudding provides plant-based omega-3s and loads of fiber.

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Per serving: 486 calories, 37.7 g fat (25.4 g sat), 38.3 g carbs, 19.7 g sugar, 78 mg sodium, 16.2 g fiber, 8.9 g protein

3. Creamy, Crunchy Peanut Butter Bars

The Toasted Pine Nut

Peanut butter, dark chocolate, coconut. Need I say more about these salty, crunchy, and creamy bake-free breakfast bars? I think not.

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Per serving: 361 calories, 27.7 g fat (9.5 g sat), 19.5 g carbs, 12.4 g sugar, 39 mg sodium, 3.9 g fiber, 12.5 g protein


4. Garlic Fingerling Potatoes

Ambitious Kitchen

Made with a rich, creamy sauce and tons of herbs, these breakfast potatoes are next level (and surprisingly high in fiber).

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Per serving: 265 calories, 3.5 g fat (0.6 g sat), 53.7 g carbs, 2.8 g sugar, 8.2 g fiber, 5.8 g protein

5. Outrageously Fluffy Vegan Pancakes

Ambitious Kitchen

No eggs needed for these light, fluffy, blueberry-filled pancakes. Top ’em with nut butter for extra protein and healthy fats.

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Per serving: 267 calories, 11 g fat (8.8 g sat), 36.1 g carbs, 4.5 g sugar, 2.3 g fiber, 4.9 g protein

6. Baked Sweet Potato with Almond Butter, Banana & Chia Seeds

Ambitious Kitchen

This decked-out sweet potato will forever change your breakfast game. Loaded with creamy nut butter, sweet bananas, and crunchy chia, it’s sweet, gooey heaven.

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Per serving: 273 calories, 9.4 g fat (1 g sat), 44.7 g carbs, 19.1 g sugar, 9.4 g fiber, 7.7 g protein

7. Chocolate Smoothie

One Lovely Life

Milk-less milkshake for breakfast? Don’t mind if I do. (This chocolatey blend perfectly masks any greens you want to throw in the blender, btw.)

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Per serving: 292 calories, 8.3 g fat, 38.3 g carbs, 22.6 g sugar, 278 mg sodium, 7 g fiber, 15.3 g protein

8. Blender Apple Oatmeal Pancakes

One Lovely Life

These tasty apple oatmeal pancakes are perfect for any fall morning or Sunday brunch. Sub an additional 1/4 cup of applesauce for the eggs to make ’em vegan.

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Per serving: 232 calories, 5.8 g fat, 34.3 g carbs, 9.1 g sugar, 446.8 mg sodium, 4 g fiber, 6.5 g protein

9. Pineapple Julius Smoothie

One Lovely Life

Made with bananas, veggies, pineapple, and protein powder, this green-filled smoothie is a flavorful and nutrient-packed way to start the day.

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Per serving: 126 calories, 0.4 g fat, 25.7 g carbs, 19.6 g sugar, 43.9 mg sodium, 1.1 g fiber, 6 g protein

10. Maple Pecan Banana Breakfast Bake

Paleo Running Momma

When you have the time to bake something nourishing but indulgent, this is your breakfast. Top the pie-like goodness with nut butter, fruit, or vegan yogurt.

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Per serving: 221 calories, 16 g fat (1g sat), 16 g carbs, 8 g sugar, 123 mg sodium, 4 g fiber, 5 g protein

11. Cherry Chocolate Chip Paleo Granola

Paleo Running Momma

Pair this sweet, nutty, chocolatey granola with your favorite nut milk, mix it into dairy-free yogurt, or eat it straight—you truly cannot go wrong.

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Per serving: 260 calories, 20 g fat (7 g sat), 17 g carbs, 9 g sugar, 42 mg sodium, 4 g fiber, 5 g protein


12. Almond Butter and Jelly N’Oatmeal Bake

Paleo Running Momma

Enjoy the classic AB&J combo bright and early with this gooey vegan (and paleo) n’oatmeal bake.

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Per serving: 330 calories, 25 g fat (8 g sat), 22 g carbs, 9 g sugar, 76 mg sodium, 5 g fiber, 8 g protein

13. Sweet Potatoes Breakfast Cookies

A Saucy Kitchen

Made with sweet, satiating coconut, these sweet potato cookies are done in less than 30 minutes and loaded with antioxidants. (Plus, they taste like dessert.)

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Per serving: 158 calories, 10 g fat, 12 g carbs, 6 g sugar, 24 mg sodium, 2 g fiber, 1 g protein

14. Spicy Kale Potato Breakfast Hash

A Saucy Kitchen

Egg-free, meat-free, and Whole30-friendly, this vegan hash recipe is packed with bright, colorful veggies. (Add hot sauce for a little kick.)

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Per serving: 226 calories, 1 g fat, 29 g carbs, 3 g sugar, 21 mg sodium, 2 g fiber, 4 g protein

15. Vegan, Gluten-Free Blueberry Muffins

A Saucy Kitchen

Rich coconut milk and coconut oil give these scones healthy fats and nutty flavor, while a drizzle of maple glaze makes them perfectly sweet.

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Per serving: 326 calories, 16 g fat, 38 g carbs, 9 g sugar, 136 mg sodium, 5 g fiber, 4 g protein

16. Chocolate Golden Milk Breakfast Jars

Keto Diet App

Totally vegan and keto-friendly, these breakfast jars also provide the nourishing benefits of inflammation-fighting chia seeds and turmeric.

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Per serving: 417 calories, 38.8 g fat (28.8 g sat), 17.8 g carbs, 0.8 g sugar, 79 mg sodium, 10.3 g fiber, 8.3 g protein

17. Keto Vegan Zoodle Bowl

Keto Diet App

Made with creamy avocado, olives, and sun-dried tomatoes, this savory zoodle bowl comes together quick when you need a nutritious morning meal (that also happens to be vegan and low-carb).

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Per serving: 452 calories, 41.6 g fat (10.9 g sat), 19.8 g carbs, 6.1 g sugar, 689 mg sodium, 11.4 g fiber, 6.3 g protein

18. Tofu Scramble

Nora Cooks

You won’t miss eggs one bit with this warm tofu scramble. Ready in just 10 minutes, it has tons of flavor from garlic, turmeric, and cheesy nutritional yeast.

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Per serving: 288 calories, 18 g fat (2 g sat), 9 g carbs, 1 g sugar, 600 mg sodium, 4 g fiber, 24 g protein

19. Vegan Pumpkin Waffles

Nora Cooks

Crispy on the outside but fluffy on the inside, these vegan waffles are loaded with your favorite wintertime spices, like cinnamon, nutmeg, and ginger.

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Per serving: 258 calories, 9 g fat (6 g sat), 40 g carbs, 10 g sugar, 248 mg sodium, 4 g fiber, 6 g protein

20. Vegan French Toast Casserole

Nora Cooks

Get the warm maple syrup ready: This casserole offers the sweet, crunchy flavor and texture of French toast, vegan-style.

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Per serving: 346 calories, 6 g fat (1 g sat), 65 g carbs, 28 g sugar, 404 mg sodium, 2 g fiber, 9 g protein

21. Smashed Pea and Avocado Toast

Cupful of Kale

Avocado toast is a great vegan breakfast option, and this recipe steps it up a notch by adding peas and crunchy seeds for protein.

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Per serving: 324 calories, 16 g fat (5 g sat), 31 g carbs, 6 g sugar, 766 mg sodium, 5 g fiber, 15 g protein

22. Vegan Blueberry Coconut Muffins

Cupful of Kale

Having a treat yo’self moment? Bake up these sweet-as-can-be blueberry muffins.

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Per serving: 384 calories, 14 g fat (8 g sat), 58 g carbs, 31 g sugar, 610 mg sodium, 3 g fiber, 6 g protein

23. Roasted Sweet Potato and Lentil Quesadillas

Amuse Your Bouche

Go savory with these sweet potato and lentil quesadillas. Warm and comforting, they provide tons of antioxidants, fiber, and protein.

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Per serving: 770 calories, 24 g fat (10 g sat), 113 g carbs, 8 g sugar, 1133 mg sodium, 11 g fiber, 26 g protein

24. Raspberry Breakfast Bars

Jessica Gavin

Make a big batch of these jam-filled oat bars and portion them out for easy, portable breakfasts throughout the week.

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Per serving: 155 calories, 7 g fat (5 g sat), 21 g carbs, 12 g sugar, 43 mg sodium, 1 g fiber, 2 g protein

25. Blueberry Banana Bread with Oat Crumble

Jessica Gavin

Have yourself a slice of this quick-baking bread with a cup of coffee for a guaranteed good start to any morning.

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Per serving: 372 calories, 17 g fat (11 g sat), 53 g carbs, 18 g sugar, 192 mg sodium, 6 g fiber, 7 g protein

26. Cold Brew Chia Pudding

The Castaway Kitchen

Combine your breakfast and coffee with this creative chia pudding recipe. It’ll wake you up (and fill you up) for a productive morning.

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Per serving: 491 calories, 37 g fat (14.4 g sat), 18.6 g carbs, 2.9 g sugar, 161.8 mg sodium, 12.1 g fiber, 21.6 g protein

27. Tofu Scramble Breakfast Burritos

Mindful Avocado

No fork and knife required for these quick, protein-packed breakfast burritos. Stick with pico de gallo to keep them mild, or turn up the heat with spicy salsa.

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Per serving: 268 calories, 15.2 g fat (4.7 g sat), 26.2 g carbs, 1.2 g sugar, 579mg sodium, 2 g fiber, 7.1 g protein

28. Pumpkin Cinnamon Rolls

Mindful Avocado

Cozy up with these better-for-you pumpkin cinnamon rolls when you’re craving something gooey and decadent.

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Per serving: 223 calories, 8.2 g fat (4.9 g sat), 33.6 g carbs, 8.9 g sugar, 344mg sodium, 1.3 g fiber, 3.7 g protein

29. Next-Level Breakfast Sandwiches

Mindful Avocado

Who needs bacon, eggs, and cheese? Upgrade your usual bagel with silky tofu scramble, vegan cream cheese, avocado, and tomato.

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Per serving: 437 calories, 14.4 g fat (4 g sat), 33.6 g carbs, 7.4 g sugar, 597mg sodium, 6.6 g fiber, 16.3 g protein

30. Vegan Cheddar Bay Biscuits

Mindful Avocado

This recipes makes Red Lobster’s famous biscuits better for you—and completely vegan. Vegan cheddar cheese, garlic, and Old Bay Seasoning add lots of crave-able, savory flavor.

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Per serving: 201 calories, 13.2 g fat, 18.6 g carbs, 1.4 g sugar, 359mg sodium, 1.1 g fiber, 2.8 g protein

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