If you’re looking for a tasty and nutritious breakfast that won’t spike your blood sugar levels and leave you feeling bloated, then you’ll love this collection of low carb plant-based breakfast ideas! As someone who follows a plant-based diet, it can be hard to come up with easy and delicious recipes that are also low in carbohydrates. But don’t worry, with a few simple ingredients and a bit of creativity, you can whip up a delicious breakfast in no time. Here are some of our favorite low-carb plant-based breakfast ideas:
Overnight Oats with Berry Compote
This one is a great one for meal prepping! All you need to do is combine oats, plant-based milk, chia seeds, and any other desired mix-ins in a bowl and stir. Then, cover and let it sit overnight in the refrigerator. In the morning, top with a berry compote made from fresh or frozen berries, almond butter, and a touch of maple syrup. This combination of ingredients is a great source of fiber and protein, and it’s low in carbohydrates to keep you energized all morning long. Ingredients: -1/2 cup rolled oats -1/2 cup plant-based milk (such as almond milk) -1 tablespoon chia seeds -Mix-ins of choice (such as cinnamon, shredded coconut, or chopped nuts) -1/2 cup fresh or frozen berries -1 tablespoon almond butter -1 teaspoon maple syrup Instructions: 1. In a bowl, combine oats, milk, chia seeds, and mix-ins of choice. Stir to combine. 2. Cover and place in the refrigerator for at least 6 hours or overnight. 3. In the morning, make the berry compote by combining berries, almond butter, and maple syrup in a small saucepan. 4. Simmer over medium-low heat for 5-10 minutes, stirring occasionally, until the berries have softened and the mixture has thickened slightly. 5. To serve, top the oats with the berry compote. Enjoy! Nutrition: Calories: 350 Fat: 10g Carbohydrates: 51g Protein: 11g Fiber: 11g
Tofu Scramble
This vegan-friendly scramble is a great way to start the day. All you need to do is sauté some onions and garlic, then add in crumbled tofu, your favorite mix-ins, and some seasoning. You can also add in some leafy greens or diced tomatoes for an extra nutritional boost. Serve with some toast or a side of roasted potatoes, and you’ve got a delicious, low-carb breakfast. Ingredients: -1 tablespoon olive oil -1/2 onion, diced -2 cloves garlic, minced -1 block firm tofu, crumbled -1/4 teaspoon turmeric -1/4 teaspoon cumin -Salt and pepper, to taste -Mix-ins of choice (such as diced tomatoes, spinach, or bell peppers) Instructions: 1. Heat the olive oil in a skillet over medium-high heat. 2. Add the onion and garlic and sauté for 3-4 minutes until fragrant and softened. 3. Add the crumbled tofu and seasonings. Stir to combine and cook for 5-7 minutes until the tofu is lightly browned. 4. Add in any desired mix-ins and cook for an additional 3-4 minutes until heated through. 5. Serve with some toast or roasted potatoes. Enjoy! Nutrition: Calories: 250 Fat: 14g Carbohydrates: 10g Protein: 20g Fiber: 6g
Chia Seed Pudding
This creamy chia seed pudding is a great way to start the day. All you need to do is combine chia seeds, plant-based milk, and any desired mix-ins and let it sit in the refrigerator overnight. In the morning, you’ll have a delicious, creamy pudding that’s low in carbohydrates and packed with nutrients. Top with fresh fruit, nuts, or a drizzle of honey for an extra special touch. Ingredients: -1/4 cup chia seeds -1 cup plant-based milk (such as almond milk) -1/2 teaspoon vanilla extract -Mix-ins of choice (such as chopped nuts, shredded coconut, or cocoa powder) Instructions: 1. In a bowl, combine chia seeds, milk, and vanilla extract. Stir to combine. 2. Add in any desired mix-ins and stir to combine. 3. Cover and place in the refrigerator for at least 6 hours or overnight. 4. In the morning, stir the pudding and top with fresh fruit, nuts, or a drizzle of honey. Enjoy! Nutrition: Calories: 280 Fat: 16g Carbohydrates: 18g Protein: 8g Fiber: 11g
Smoothie Bowls
Smoothie bowls are another great way to start the day. All you need to do is blend your favorite fruits, some plant-based milk, and any desired mix-ins like chia seeds or hemp seeds. For a thicker consistency, you can also add in some rolled oats or a frozen banana. Top with fresh fruit, nuts, or a drizzle of nut butter for an extra special touch. Ingredients: -1 cup frozen fruit (such as blueberries, strawberries, or mango) -1/2 cup plant-based milk (such as almond milk) -1 tablespoon chia seeds -Mix-ins of choice (such as rolled oats, hemp seeds, or nut butter) Instructions: 1. Place the frozen fruit, plant-based milk, and chia seeds in a blender and blend until smooth. 2. Add in any desired mix-ins and blend until combined. 3. Pour into a bowl and top with fresh fruit, nuts, or a drizzle of nut butter. Enjoy! Nutrition: Calories: 260 Fat: 10g Carbohydrates: 29g Protein: 9g Fiber: 8g
Savory Oats
This savory oat bowl is a great way to start the day. All you need to do is cook some oats with some plant-based milk and your favorite vegetables. Top with some roasted vegetables, avocado, and a sprinkle of nutritional yeast for an extra special touch. Ingredients: -1/2 cup rolled oats -1 cup plant-based milk (such as almond milk) -1/2 cup chopped vegetables (such as bell peppers, mushrooms, and onions) -1/4 teaspoon garlic powder -1/4 teaspoon onion powder -Salt and pepper, to taste -Roasted vegetables, for topping -Sliced avocado, for topping -Nutritional yeast, for topping Instructions: 1. In a saucepan, combine oats, milk, vegetables, garlic powder, and onion powder. Stir to combine. 2. Bring to a boil over medium-high heat, then reduce heat to low and simmer for 10-12 minutes until the oats are tender and the liquid has been absorbed. 3. Season with salt and pepper, to taste. 4. To serve, top the oatmeal with roasted vegetables, sliced avocado, and a sprinkle of nutritional yeast. Enjoy! Nutrition: Calories: 280 Fat: 10g Carbohydrates: 37g Protein: 9g Fiber: 8g
Quinoa Porridge
This quinoa porridge is a great way to start the day. All you need to do is cook some quinoa in plant-based milk and your favorite mix-ins. Top with some fresh fruit, nuts, or a drizzle of maple syrup for an extra special touch. Ingredients: -1/2 cup quinoa -1 cup plant-based milk (such as almond milk) -1/4 teaspoon ground cinnamon -1/4 teaspoon ground nutmeg -Pinch of sea salt -Mix-ins of choice (such as dried fruit, chopped nuts, or shredded coconut) Instructions: 1. In a saucepan, combine quinoa, milk, cinnamon, nutmeg, and sea salt. Stir to combine. 2. Bring to a boil over medium-high heat, then reduce heat to low and simmer for 10-12 minutes until the quinoa is tender and the liquid has been absorbed. 3. Stir in any desired mix-ins. 4. To serve, top the quinoa porridge with fresh fruit, nuts, or a drizzle of maple syrup. Enjoy! Nutrition: Calories: 250 Fat: 5g Carbohydrates: 40g Protein: 8g Fiber: 5g
Conclusion
As you can see, it’s easy to whip up a delicious and nutritious breakfast that’s also low in carbohydrates. All you need to do is get creative and think outside the box. Whether you’re looking for something savory or sweet, these low-carb plant-based breakfast ideas are sure to satisfy your taste buds. So, the next time you’re in a breakfast rut, try one of these recipes and start your day off right!