Welcome to the 2nd installment of The Vegan Atlas on Substack. Thank you for the warm reception of last week’s inaugural post in this format. New subscribers, here’s your promised perk: Setting Up Your Plant-Based Kitchen.
It’s almost a cliché that a wholesome breakfast is the best way to start the day. But if you’ve moved to a plant-based diet, breakfast can be a challenge.
It is for me. I’m not that hungry in the morning, and I don’t like sweet breakfasts. I’m not against them, as long they’re not just empty and sugary. If that’s your jam (literally and figuratively) you’ll find a lot of ideas here. So even though I’m not usually excited about breakfast, my brain needs something to kick-start the day.
If you find yourself scrambling for ideas (pardon the pun, especially for those of us who have given up eggs), I hope you’ll find this roundup useful. As for me, I hope to take more of my own advice instead of raiding leftovers for the morning meal.
Basic plant-based breakfast foods
Good-quality cold breakfast cereals: Choose organic whole-grain varieties. These can be embellished with dried fruits, nuts, or mixed with granola. Serve with your favorite plant-based milk (oat, almond, cashew, etc.).
Granolas: These are good on their own or mixed with other cold cereals. Purchase in packages or in bulk or make your own crunchy granola when you have time.
Hot cereals and cooked whole grains: Even leftover brown rice, millet, or quinoa can serve the same purpose as grains like steel-cut oats as a breakfast bowl. See a multitude of possibilities in the section just following this one.
Fresh fruits for smoothies and such: Bananas are welcome all year around; berries are good for summer and oranges and mangoes are delicious in winter. For serving as is or used for making juices, smoothies, or topping cereals. Avocado is also a fruit; see avocado toast ahead.
Whole grain pancakes and waffle mixes: If making pancakes or waffles is a possibility for anything other than weekend brunches, keep a whole-grain pancake and waffle mix in the pantry.
Fresh whole-grain breads, rolls, bagels, and English muffins: Mix and match for variety; keep some in the freezer.
Spreads for breads: All-fruit preserves, vegan buttery spread, vegan cream cheese, and nut butters are good to have on hand. Some people enjoy hummus in the morning, too.
Plant-based milk: Almond, rice, hemp, soy, or other plant-based milks in aseptic cartons are useful to have on hand, both in regular cartons in the refrigerator, or in aseptic containers in the pantry (refrigerate once opened).
Silken tofu: Tofu scrambles don’t have to be complicated, especially first thing in the morning. Keep a few aseptic packages of silken tofu in the pantry. This kind of tofu doesn’t have to be drained, blotted, etc. … just mash, heat up with a little vegan butter, and season. Add scallions and/or baby spinach — or not. serve with toast and fruit for a quick, hearty breakfast.
Vegan breakfast sausage: Good-quality vegan breakfast sausages start the day off with protein, either on their own or as part of a breakfast sandwich. If you’re a DIY kind of person, you may enjoy making Tempeh Vegan Breakfast Sausage Patties and popping a few in the freezer for later use.
Plant-based yogurts: Vegan yogurts have gotten so much better in the past few years! Cashew, oat, and even soy yogurts are just as tangy and thick as their dairy counterparts. Enjoy them on their own or make a delicious yogurt parfait, which takes minutes and is a festive way to start the day; see just below.
Whole Grain Hot Cereals
Though cream of wheat or oatmeal are fine choices as hot cereals, there’s a myriad of grains to explore for breakfast, from tiny whole grains to cracked, rolled, and ground grains. Explore the hot cereal and bulk sections of natural foods stores for lots of possibilities. Here are a few to explore:
Rolled grains: These are made from whole grains that have been steamed, then flattened with steel rollers. Rolled grains you’ll find at your natural foods store include barley, kamut®, rye, and spelt.
Whole grains: Nourishing whole grains that can don’t take long to cook include quinoa, amaranth, and teff. You’re more likely to find these in packages or in bulk than in the hot cereal aisle.
Cornmeal and grits: Grits (aka hominy grits), are a traditional breakfast staple of the American south. You’ll find quick grits in most any supermarket, but whole-grain stoneground grits (available in natural foods stores) are tastier and have more going for them. See more in How to Cook Grits and 5 Easy Ways to Serve Them.
“Cream of” Cereals: In this category are cream of wheat (farina) and cream of rice. These are generally made from refined grains, with vitamins and sometimes iron added back in. Stir in a little wheat germ or hemp seeds for extra flavor, fiber, and vitamins, and gradually mix with a portion of heartier hot cereals.
Oats: Many forms of cooked oats have traditionally graced the breakfast table. Rolled oats and oatmeal are the most common. Steel cut oats, sometimes called Scottish or Irish oatmeal, are simply sliced whole oat groats, and make for a hearty cereal.
You can also use oats to make delicious breakfast treats other than cooked cereal, like Blueberry Baked Oatmeal or Fruit and Oat Breakfast Cake. (just below). See lots more ideas in Oatmeal Desserts and Breakfast Treats.
Ways to Embellish Hot Cereals
Start with any of the cooked grains listed above, then add a bit of sweetening, spice, fresh fruit, and nuts or seeds for a breakfast that will sustain you all through the morning. (leftover, unseasoned quinoa is ideal for this — less to do in the morning) Embellishments:
Dried fruits: Dark or golden raisins, cranberries, cherries, currants, or chopped apricots, dates, or Turkish figs, or diced dried tropical fruits.
Fresh fruits: Banana, strawberries, and blueberries are naturals with hot or cold cereals. In the winter, lightly cooked apples and pears are wonderful with hot cereals as well.
Nuts and seeds: Toasted slivered or sliced almonds, chopped walnuts or pecans, and sesame and sunflower seeds are all good for sprinkling on hot cereals.
Wheat germ, ground flaxseeds, hemp seeds, and chia seeds: All of these provide concentrated nutrition; wheat germ is an excellent source of Vitamin E and the B vitamins; the seeds do as well, and are good plant sources of valuable Omega fatty acids.
Spices: Ground cinnamon gives a lively flavor boost to sweetened hot cereals; ground nutmeg works, too, in small doses.
Natural sweetener: If you like your hot cereal a little sweeter, add a judicious amount of maple syrup, agave nectar, or any natural granulated sugar — coconut sugar is a good choice.
Vegan buttery spreads and/or vegan cheeses: Some people like their hot cereals with a sweet theme; others prefer vegan cheese and vegan butter. If you’re going for the sweeter effect, you can, of course, also melt a bit of vegan butter into the hot cereal for added richness.
A quick humor break courtesy of my friend Bob Eckstein. We’re producing a book together (I’m the writer and he’s the illustrator) on the role that cats have played in the lives of writers, to be published in September, 2025. Meanwhile, you can subscribe to his Substack, The Bob, for humor, wisdom about the writing life, and lots more.
Hot Cereal Breakfast Bowls
Breakfast Quinoa Bowl with Fresh Fruit
Apple Pie Oatmeal (contributed by Dianne’s Vegan Kitchen)
Peanut Butter and Jam Whole Grain Breakfast Bowls
My cookbooks: As some of you know, I’ve written many cookbooks. The early ones were vegetarian, then they went vegan when I did (more than 20 years ago). Explore some of them here.
Avocado Toast
There are lots of ways to make avocado toast, but a basic spread is most welcome in the morning. Simply mash 1/2 to 1 ripe avocado, add a splash of lemon juice, and season with salt and pepper. A spoonful of vegan mayo, though optional, adds a bit of creaminess. Spread on a fresh whole grain bread — especially good on sourdough.
If you have the time and inclination, explore some deliciously offbeat ways to embellish avocado toast. Most are savory, though there’s one with a sweet twist — a cocoa and banana variation that’s an entirely different take on avocado toast.
Savory vegan breakfast recipes
If you have extra time and a good appetite in the morning, you might enjoy the following vegan breakfast recipes (great for weekend brunches, too). Consider making them the evening before, or at least doing some of the prep, since time is often at a premium in the morning. Or, you can make any of these dishes as part of your lunch or dinner and plan on leftovers for breakfast.
Vegetable Tofu Scramble with Lots of Variations
Easy Hash Brown Potatoes (try the tofu or tempeh variations)
Vegan Breakfast Muffins with Plant-Based Bacon or Sausage
What have I missed? What do you like for your plant-based breakfast? Leave your comments below; they might just help other readers — and me!