Embarking on a vegan keto diet can feel restrictive, especially when it comes to breakfast. Many standard breakfast options are off-limits due to their high carbohydrate content. However, with a little creativity, you can enjoy a variety of delicious and satisfying vegan keto breakfasts that will keep you energized and on track with your goals. The keto diet is a very strict low carbohydrate diet and high fat diet. There are a few versions of the keto diet but the standard being 70-80% fat 10-20% protein 5-10% carb. The purpose of this diet is for your body to burn fat more efficiently by producing ketones instead of glucose. This is achieved when your body doesn’t have enough carbohydrates to turn into glucose. It is said this diet may help certain medical conditions and help with weight loss. A vegan diet is a plant based diet. When following the vegan diet it is important to be aware of your nutrition intake. It can be harder to get certain vitamins and minerals into your diet like calcium, iron, zinc and vitamin b12. As these are heavily found in animal products. Yes, it is possible to follow a keto vegan diet. There are certainly a lot of limitations to this diet!
The Challenges of Vegan Keto Breakfasts
Let’s be real - the hardest meal of the day to put together is breakfast. Not only have you likely not had coffee yet, but you’ve also got some time constraints. For those of you on a vegan keto diet, options are limited. The majority of these recipes are from when I went on a vegan keto diet. Breakfast can be one of the hardest meals to plan when you are following a keto diet as a vegan.
Quick and Easy Recipes to Kickstart Your Day
Here are several vegan keto breakfast ideas, ranging from quick and easy to slightly more involved, to help you start your day right.
Overnight Superfood Breakfast Bowl
Jump-start your morning with this quick and easy overnight low carb Superfood Breakfast Bowl made with chia seeds, hemp seeds, unsweetened coconut, and berries! This recipe is perfect for busy mornings.
Ingredients:
- Chia seeds
- Hemp seeds
- Unsweetened coconut
- Berries (fresh or frozen)
- Non-dairy milk
- Protein powder (optional, but recommended)
Instructions:
- Add the non-dairy milk, protein powder, chia seeds, hemp seeds, and unsweetened coconut into a jar or container.
- Mix/shake well so that the protein powder is fully incorporated with the rest of the ingredients.
- Place in the fridge overnight.
- Next morning, add in fresh or frozen mixed berries and chopped nuts!
For a thicker consistency, start with 3/4 cup non-dairy milk. If omitting protein powder, reduce the non-dairy milk to 1/2 cup and slightly increase the dry ingredients.
Read also: Vegan Diet for Diabetes Management
Vegan Keto Smoothie
This Vegan Keto Smoothie is perfect for your vegan keto meal plan. It takes just 2 minutes to make, contains only 8 grams of net carbs, and is super tasty and healthy!
Berry Smoothie Bowl
You can have low carb smoothie bowls! I usually start by adding a healthy scoop of protein powder.
Ingredients:
- 1/4 cup of beets
- 1 tbsp hemp seeds
- 1/4 cup raspberries (I put half in the smoothie, and half on top)
- 1 cup of coconut milk (add more to get your desired consistencey)
Instructions:
- Blend beets, protein powder, half the raspberries with 1 cup of coconut milk (add more to get your desired consistencey).
- Stir completely.
Keto Granola with Yogurt and Berries
Keto Granola is just perfect with a little almond milk when you’re craving crunchy cereal. Try this coconut sugar-free granola for breakfast with a couple of spoonfuls of coconut yoghurt and some fruits.
Chocolate Flax Porridge
This comforting keto Chocolate Flax Porridge is sugar-free and full of fiber.
Neapolitan Chia Pudding
This healthy Neapolitan Chia Pudding can be eaten for breakfast or dessert.
Read also: Vegan Diet for Bodybuilding
Keto Vegan Overnight Oats
Keto vegan overnight oats, made without oats at all, in a matter of minutes! This creamy, 4-ingredient breakfast is grain-free, gluten-free, and so delicious.
Keto Peanut Butter Smoothie
Start your day with this easy low carb and Keto peanut butter smoothie recipe.
Hemp Seed No-Oatmeal
Ingredients:
- 2 tbsp hemp hearts
- 2 tbsp dessicated coconut
- 1 tbsp ground flax or chia seeds
- cinnamon, stevia and frozen berries to taste
Instructions:
- Add about a half cup of boiling water to this mixture, and let thicken.
- When it reaches eating temperature, it will be thick enough.
Cashew Yogurt "Sundae"
Ingredients:
- 2/3 cup of Low Carb Vegan Cashew Yogurt
- 1 tbsp hemp seeds
- 1 tbsp flax and chia blend
- 1/4 cup frozen berries
Instructions:
- This is pretty free form, in that you can add whatever toppings you’d like.
Tofu Scramble
A savory option that mimics scrambled eggs. The base of this recipe uses firm tofu seasoned with nutritional yeast for a “cheese-like” flavor and a bit of turmeric to add not only flavor but a beautiful yellow color.
Ingredients:
- 1 block of extra firm (or firm) tofu
- 1/2 cup of frozen spinach
- 1/2 cup of cherry tomatoes (or peppers)
- Onion powder, garlic powder, salt and pepper to taste (pinch of turmeric, for color, optional)
- 1 tbsp olive oil
Instructions:
- Wrap your block of tofu in a few layers of paper towel, or a clean cloth towel, and gently squeeze some of the water out.
- Sautee everthing together, and eat!
Smashed Avocado
This smashed avocado recipe is quick and easy. Its fresh, creamy and has great texture.
Low Carb Avocado Toast
Ingredients:
- 1-2 servings of Low Carb Crispbread
- 1/2 avocado
- 1-2 grape tomatoes
- salt and pepper to taste
Instructions:
- Smush avocado on crispbread
- Slice tomatoes on and season to your liking!
Simple Vegetarian Keto Breakfast
This simple vegetarian keto breakfast serves as a delicious and nutritious breakfast option, but can easily be consumed instead of the traditional lunch or even at dinner. Fuel your day with a breakfast that is easy to digest and rich in beneficial nutrients!
Read also: Lose Weight with Veganism
Ingredients:
- 2 medium eggs (free-range, organic)
- 6 cherry tomatoes
- 1/2 avocado (skinless and seedless)
- 4 slices cucumber
- pinch of salt (sprinkle over eggs, optional)
Instructions:
- Cook boiled eggs according to your preference (medium or hard).
- Peel and cut eggs in half.
- Wash vegetables and prep as needed.
- Remove the skin from avocado, remove seed and scoop the avocado flesh using a tablespoon.
- Arrange everything on the plate and optionally sprinkle a bit of salt on top.
Vegan Keto Cinnamon Peanut Butter Porridge
Vegan keto cinnamon peanut butter porridge is so delicious! Keto vegan protein porridge bowl can be served warm or cold. Vegan keto porridge with coconut flour, vanilla protein powder, chia seeds and peanut butter is so tasty!
Ingredients:
- Coconut flour
- Chia seeds
- Vanilla protein powder
- Low carb sweetener
- Water
- Cinnamon
- Peanut butter
Instructions:
- In a small saucepan combine coconut flour, chia seeds, vanilla protein powder and low carb sweetener.
- Add water and cook on a medium high heat until it start boiling.
- Reduce the heat and simmer on a lower heat for 2 minutes.
- Remove from the stove, add cinnamon and peanut butter.
- Add your favorite toppings and enjoy warm or cold.
Tips for Staying on Track
- Plan Ahead: Like any dietary change, planning is key. Take some time each week to plan your breakfasts and prep ingredients in advance.
- Listen to Your Body: Pay attention to how different foods make you feel. Adjust your recipes and meal timings as needed.
- Don't Be Afraid to Experiment: The vegan keto world is full of culinary possibilities. Try new recipes and ingredients to keep things interesting.
Other Vegan Keto Breakfast Ideas
- Hearty, vegan and gluten-free seed bread that’s sugar-free, nut-free and high in fiber and protein.
- Discover this twist to classic scrambled eggs!
- Healthy pancakes that actually taste good! Soft, fluffy and amazingly grain/gluten-free, sugar-free, low-carb, Paleo & Vegan.
- Learn how to make protein pancakes!
- Classic Scones made Keto, Paleo, and Vegan. Buttery scones with a crisp sugar coating.
- These Homemade Protein Bars are no-bake, easy to make, and so good!
Upgrading Your Vegetarian Keto Breakfast
When it comes to my meals, I like to be creative with the ingredients that I choose, based on my mood or what I have in my fridge.
- Add more vegetables - You can certainly include other vegetables as well in this breakfast recipe.
- A slice of sourdough bread - Even if this is a keto breakfast recipe, one slice of bread won’t kill anyone.
- Include you favorite dressing - My only advice here is to keep things healthy and, when it comes to dressings in general, this means to stay away from additives, preservatives and fillers of any kind.
- Sprinkle extra virgin olive oil - Should you want to go the extra mile with your keto breakfast, feel free to sprinkle a bit of extra virgin olive oil all over those veggies.
- Olives at breakfast? - In case you like olives, feel free to include 5-6 olives of different kinds. This is one idea that you can use to add more healthy fats and maybe spice things up a bit in a creative way.
- How about using some nuts? - I absolutely love to pair this kind of breakfast plate with a handful of raw walnuts or pecans.
- Add your favorite cheese - From Feta cheese to Brie, Comté or Cheddar, using a few slices of quality cheese can actually add a complementary flavor to your breakfast plate.
- Do you like coffee? - Serve this keto breakfast with a cup of your favorite black coffee on the side. You’ll thank me later!