Vegan and struggling with ways to keep up your calcium levels? As a nutritionist, I am here to help with my most used calcium rich vegan breakfast ideas.
These breakfast options are not only plant based but they also offer several other nutrients including protein, vitamins, minerals, fiber, etc.
16 Hearty Calcium Rich Vegan Breakfast Ideas
Let’s delve straight into plant based vegan breakfast recipes that are rich in calcium:
1.
Buckwheat Pancakes
Buckwheat is not only a good source of calcium but also provides essential minerals such as magnesium and phosphorus. These pancakes offer a nutrient-dense alternative for those seeking to boost their calcium intake.
Quick Recipe:
- Combine buckwheat flour with soy milk, a flaxseed egg substitute, and baking powder.
- Cook the batter on a griddle until golden brown.
- Serve the pancakes with toppings like sliced almonds, fresh fruit, or maple syrup.
2.
Almond Butter Banana Wrap
This quick and easy vegan breakfast is delightful. It literally takes under 2 minutes to make and is rich in calcium along with many other essential nutrients.
Quick Recipe:
- Spread almond butter generously on a whole grain wrap or tortilla.
- Place sliced bananas along the center of the wrap.
- Sprinkle some chia seeds and honey.
- Fold and enjoy
3.
Sweet Potato Toast with Tahini & Arugula
Sweet potatoes are a superb source of calcium, supporting bone health, while tahini adds a creamy texture and additional calcium to the mix. Paired with nutrient-dense arugula, this breakfast not only delights your palate but also ensures a robust intake of essential minerals.
Quick Recipe:
- Slice sweet potatoes into toast-like thickness.
- Roast these slices until tender, then spread a generous layer of tahini.
- Top it off with a vibrant handful of fresh arugula.
4.
Arugula, Nut & Fig Salad
This is a delightful combination of peppery arugula, crunchy nuts, and sweet figs, creating a balanced and flavorful vegan salad. This dish not only tantalizes the taste buds but also offers a variety of textures and nutritional benefits.
Quick Recipe:
- Begin with a bed of fresh arugula leaves for the salad base.
- Scatter chopped figs and a mix of preferred nuts like walnuts or almonds.
- Add vegan feta for a creamy element.
- Drizzle a light vinaigrette made with balsamic vinegar, olive oil, and Dijon mustard.
- Gently toss the ingredients until well coated.
- Sprinkle in some toasted sesame seeds.
5.
Edamame Green Smoothie Bowl
This is a vibrant and nutrient-packed breakfast option which is pretty easy to make. It combines the goodness of protein rich edamame with other green ingredients to create a refreshing and wholesome plant based breakfast bowl.
Quick Recipe:
- Blend frozen edamame, spinach or kale, a banana, and your milk – almond or coconut.
- You can add a scoop of plant-based protein powder and blend until smooth.
- Pour into a bowl and top it with sliced kiwi, chia seeds, and a generous handful of granola.
6.
Tofu & Kale Breakfast Burrito
This calcium-rich breakfast option is perfect for vegans. It includes ingredients that contribute not only to the dish’s rich flavor but also to its nutritional profile.
Quick Recipe:
- Sauté crumbled tofu with kale, enhancing with turmeric and cumin.
- Fill a whole grain tortilla with the tofu and kale mixture.
- Add diced tomatoes, avocado slices, and a dollop of dairy-free yogurt.
- Roll up and enjoy
7.
Sweet Potatoes & Broccoli Bowl
This bowl not only offers a satisfying and wholesome meal but also provides a diverse array of vitamins, minerals, and dietary fiber. The best part- its super easy and customisable.
Quick Recipe:
- Roast or steam sweet potato cubes until they are tender and caramelized.
- Alongside lightly steam or sauté broccoli florets.
- Combine them s in a bowl
- Add a drizzle of olive oil and your favorite herbs and spices. I add homemade tahini.
- Mix well and enjoy.
8.
Almond Butter & Fig Toast
This delightful vegan toast pairs the rich, nutty flavor of almond butter with the sweetness of fresh or dried figs. Along with providing a good amount of calcium, this toast provides a good balance of healthy fats, protein, and natural sugars.
Quick Recipe:
- Spread a generous layer of almond butter on whole grain toast.
- Top it with thinly sliced figs.
- Add in some toasted sunflower seeds for added calcium and texture
9.
Quinoa Buddha Bowl
This a nutrient-packed, calcium-rich breakfast idea caters to the vegan diet. Quinoa, the main ingredient, is not only a complete protein source but also an excellent plant-based reservoir of calcium. To this I add in calcium rich foods.
Quick Recipe:
- Cook quinoa according to package instructions.
- Assemble the bowl with sautéed kale, roasted sweet potatoes, and sliced avocado.
- Add a sprinkle of sesame seeds for added calcium.
- Drizzle with a tahini dressing for a creamy touch.
- Garnish with fresh herbs like cilantro or parsley.
10.
Chia & Oat Pudding
This hassle-free recipe stands out as a calcium-rich breakfast option for vegans, boasting a nutritious blend of plant-based ingredients. The combination of chia seeds and oats provides an excellent source of calcium, essential for vegan diets that may lack dairy products.
Quick Recipe:
- Mix 1/4 cup of chia seeds with 1/2 cup of oats in a bowl.
- Add 1 cup of fortified plant-based milk like almond or soy.
- Sweeten with a natural sweetener such as maple or agave.
- Stir well and refrigerate.
- Top with fresh berries or sliced fruits the next morning.
11.
Kale & Lentil Soup
This breakfast option, delivering a hearty dose of nutrients essential for bone health. This soup combines the calcium content from kale with the protein and fiber provided by lentils, making it a nourishing and plant-based morning option.
Quick Recipe:
- Sauté onions and garlic in olive oil until softened.
- Add diced carrots, celery, and kale to the pot and cook until vegetables begin to soften.
- Pour in vegetable broth and add dried lentils.
- Season with herbs like thyme and rosemary, and let the soup simmer until lentils are tender.
- Finish with a squeeze of lemon juice for brightness.
12.
Soy Yogurt Parfait
This parfait is easy to prepare and can be easily customised. This fermented breakfast option not only provides calcium but is also rich in proteins, probiotics, and essential nutrients.
Quick Recipe:
- Layer dairy-free soy yogurt with fresh fruits like berries, sliced bananas, or mango chunks.
- Add granola between the layers for a satisfying crunch.
- Drizzle maple syrup for sweetness.
- Sprinkle chia seeds, nuts, or shredded coconut
13.
Calcium Loaded Tempeh Sandwich
This easy to make sandwich features tempeh, a fermented soy product with a nutty flavor and firm texture. The recipe provides vegan protein, fiber, probiotics and yes, the calcium.
Quick Recipe:
- Marinate tempeh slices in a mixture of soy sauce, garlic, and preferred herbs.
- Sauté marinated tempeh until golden brown and infused with flavors.
- Assemble sandwich with whole grain bread or bun.
- Add vegan mayo, Dijon mustard, or hummus as condiments.
- Layer tempeh with fresh veggies like lettuce, tomato, and avocado.
14.
White Bean Frittata
This protein-packed vegan breakfast option replaces traditional eggs with the creaminess of white beans. This frittata is an excellent source of a plant-based source of calcium, protein, fiber, and various nutrients.
Quick Recipe:
- Sauté onions, garlic, and veggies in an oven-safe skillet.
- Blend white beans with plant-based milk, nutritional yeast, and seasonings.
- Pour the creamy bean mixture over sautéed vegetables in the skillet.
- Cook on the stovetop until edges set, then transfer to the oven until golden and puffed.
- Top with herbs, tomatoes, or avocado.
15.
Butternut Squash & Finger Millet Porridge
This is a comforting and nutrient-rich breakfast option that combines the natural sweetness of butternut squash with the wholesome goodness of finger millet. This porridge offers a generous amount of calcium.
Quick Recipe:
- Cook diced butternut squash until tender.
- Simultaneously, cook finger millet with plant milk of choice until creamy in a separate pot.
- Combine mashed butternut squash with finger millet.
- Sweeten with natural options like maple syrup or honey, and add spices.
- Top with nuts, seeds, or fresh fruit for texture and nutrition.
16.
Almond Berry Overnight Oats
This is a delicious and convenient breakfast option that includes many calcium rich plant based foods such as almonds and soy milk.
Quick Recipe:
- Combine rolled oats and soy milk in a jar.
- Add mixed berries and a tablespoon of almond butter.
- Sweeten with honey or maple syrup.
- Stir well and refrigerate overnight.
- Top with extra berries, sliced almonds, and chia seeds.
These were some of my favorite calcium rich vegan breakfast ideas. If you have more options, I’d love to know.
