What Are the Best Ways to Include Whole Foods On a Vegan Diet?

Rohit Panwar

Looking for WFPB breakfast ideas. As a nutritionist and a foodie, let me help you find the perfect plant based whole food morning meal options. 

These breakfast options are tried and tested by me. They are complete, filling and have a high nutritional value.

27 Nutrient- Rich WFPB Breakfast Ideas You Need to Try

Let’s delve straight into my list of whole food vegan breakfast options:

1.

Savory Oat and Vegetable Pancakes

This is my favourite nutrient-packed, whole food plant-based breakfast option. These pancakes offer a balance of complex carbohydrates from oats, essential vitamins and minerals from vegetables, and plant-based protein. This is also an excellent high fiber vegan breakfast.

Quick Recipe:

  • Mix rolled oats with plant-based milk and let it sit for a few minutes.
  • Incorporate grated zucchini, chopped spinach, and flaxseed meal into the oat mixture.
  • Cook pancakes using the batter.
  • Serve with a dollop of dairy-free yogurt.

2.

Stuffed Bell Peppers

Peppers are filled with a combination of ingredients like quinoa, black beans, corn, and various vegetables, offering a rich source of plant-based protein, fiber, vitamins, and minerals. Overall, they provide a well-rounded and nourishing plant-based meal.

Quick Recipe:

  • Empty bell peppers and remove seeds.
  • Separately mix cooked quinoa, black beans, corn, diced tomatoes, onions, minced garlic, cumin, and paprika.
  • Stuff each bell pepper with the quinoa mixture.
  • Bake them until peppers are tender.
  • Garnish with fresh herbs like cilantro or parsley before serving.

3.

Savory Oatmeal Bowl

This breakfast option is rich in dietary fiber, supporting digestion, and offers a satisfying blend of textures and flavors that make it both nourishing and enjoyable. Oats provide complex carbohydrates for sustained energy, while savory toppings like vegetables, herbs, and spices add essential vitamins and minerals.

Quick Recipe:

  • Cook rolled oats in vegetable broth.
  • Sauté a mix of vegetables separately until tender.
  • Combine the cooked oats with the sautéed vegetables.
  • Stir in nutritional yeast for a cheesy flavor and a sprinkle of black pepper.
  • Add in toppings like avocado, seeds, or hot sauce for extra taste and nutrients.

4.

Mediterranean Breakfast Bowl

Inspired by the Mediterranean diet, this colourful bowl offers a mix of vitamins, minerals, antioxidants, and plant-based proteins. It is also pretty easy to put together and customisable.

Quick Recipe:

  • Assemble a base using cooked quinoa or farro.
  • Arrange cherry tomatoes, cucumber slices, Kalamata olives, cubed firm tofu, and finely chopped red onion on top.
  • Prepare the lemon-tahini dressing by whisking together tahini, lemon juice, minced garlic, olive oil, salt, and pepper.
  • Drizzle the dressing over the bowl.
  • Mix well and garnish with fresh parsley.

5.

Chickpea Breakfast Burrito

Filled with protein-rich chickpeas, tofu and a variety of vegetables, this burrito provides a balance of complex carbohydrates, fiber, and essential vitamins. This chickpea breakfast option is not only delicious but also a satisfying way to kickstart the day with plant-based goodness.

Quick Recipe:

  • Sauté crumbled tofu with cumin, paprika, and garlic powder until lightly browned.
  • Add chickpeas, bell peppers, and onions to the pan, and cook until vegetables are tender.
  • Stir in fresh spinach until wilted.
  • Spoon the chickpea-tofu mixture onto a warm tortilla.
  • Top with salsa and avocado slices.
  • Roll up and enjoy

6.

Blueberry Walnut Muffins

Packed with antioxidants from blueberries and heart-healthy fats from walnuts, these muffins provide flavor and essential nutrients. The inclusion of whole-grain flour ensures a good dose of fiber, promoting digestive health.

Quick Recipe:

  • Mix whole wheat flour, baking powder, baking soda, and a pinch of salt.
  • Separately, combine flaxseed meal with almond milk to create a flax “egg.”
  • Add maple syrup and vanilla extract to the flax mixture.
  • Mix the wet and dry ingredients until just combined.
  • Fold in blueberries and chopped walnuts.
  • Bake in muffin cups and enjoy
  • Spoon the batter into the muffin cups.

7.

Savory Soy Yogurt Parfait 

This is unique and nutritious twist on the traditional sweet parfait. This plant-based delight combines the tangy goodness of soy yogurt with savory elements, providing a rich source of whole food, plant-based protein and probiotics.

Quick Recipe:

  • In a glass or bowl, start with a layer of soy yogurt.
  • Add a layer of sliced cucumber on top of the yogurt.
  • Follow with a layer of halved cherry tomatoes with sprinkled black pepper.
  • Repeat the layers until you reach the top of the glass or bowl.
  • Finish with a garnish of fresh herbs, such as dill or chives.

8.

Apple Cinnamon Quinoa

This dish is a nourishing way to start your day with whole foods and plant based ingredients. Quinoa provides a complete protein source, while apples contribute fiber, vitamins, and antioxidants. Added with cinnamon, it adds not only a delightful taste but also potential health benefits.

Quick Recipe:

  • Cook quinoa in water or almond milk.
  • Separately, sauté diced apples until they soften.
  • Mix the cooked quinoa and sautéed apples in a bowl.
  • Add ground cinnamon and maple syrup or agave nectar.
    Top with chopped nuts for added crunch and protein.
  • Stir well and serve warm.

9.

Veggie Club Sandwich

If you are looking for a wfpb breakfast that is filling, this club sandwich is the answer. It offers a delightful array of textures and tastes but also contributes to overall well-being by supporting a diet rich in plant-based goodness.

Quick Recipe:

  • Spread hummus on one side of each slice and Dijon mustard on the other.
  • Begin layering the sandwich with lettuce leaves, tomato slices, cucumber slices, avocado slices, and red onion rings.
  • Repeat the layers based on personal preference.
  • Stack the slices to form a multi-layered sandwich.
  • Secure the layers with toothpicks and slice the sandwich diagonally for a classic club presentation.

10.

Tofu Scramble with Spinach & Mushrooms

This savory dish is not only delicious but also offers a satisfying combination of textures and flavors. The addition of spinach and mushrooms enhances the nutritional content.

Quick Recipe:

  • Sauté diced onions and minced garlic until softened.
  • Add sliced mushrooms and cook until they release their moisture.
  • Crumble extra-firm tofu into the pan and stir well.
  • Sprinkle turmeric, black salt and black pepper.
  • Add chopped spinach to the pan and cook until wilted.
  • Cook until the tofu is heated through and has absorbed the flavors.

11.

Buckwheat Banana Pancakes

Buckwheat flour, known for its nutty flavor, brings a hearty texture and an abundance of fiber to these pancakes. They not only make for a delicious breakfast but also contribute to a well-rounded vegan diet.

Quick Recipe:

  • Mash ripe bananas until smooth using a fork.
  • Add buckwheat flour, plant-based milk, baking powder, vanilla extract, and a pinch of salt.
  • Mix until a smooth pancake batter forms.
  • Cook the pancakes well
  • Serve warm with toppings like fresh fruit, nuts, or a drizzle of maple syrup

12.

Overnight Oats with Chia Seeds & Mango

This is one of the easiest wfpb breakfast ideas on my list. The combination of the ingredients such as chia seeds and mango makes for a delicious creamy preparation.

Quick Recipe:

  • In a jar, combine rolled oats, chia seeds, and plant-based milk.
  • Add diced mango to the mixture.
  • Drizzle with a touch of maple syrup or agave nectar.
  • Mix well, cover and refrigerate overnight or for at least 4-6 hours.
  • Top with additional mango slices or your favorite toppings, such as nuts or seeds.

13.

Chickpea Flour Pancakes

These pancakes are not only a flavorful alternative but also contribute to a balanced and wholesome vegan breakfast. With a unique taste and a wealth of nutritional benefits, they are a delicious way to start your day while supporting a plant-powered lifestyle.

Quick Recipe:

  • Whisk together chickpea flour, water, baking powder, and a pinch of to get a smooth batter.
  • Add in diced vegetables like bell peppers, onions, or spinach.
  • Cook like regular pancakes.
  • Serve with a chutney or plant based yogurt.

14.

Veggie Quinoa Breakfast Bowl

Loaded with colorful vegetables and protein-packed quinoa, this bowl offers a well-rounded start to your day. The blend of textures and flavors not only provides a delightful eating experience but also contributes to overall well-being

Quick Recipe:

  • Layer a bowl with cooked quinoa as the base.
  • Top with sautéed veggies, such as bell peppers, cherry tomatoes, and spinach.
  • Add avocado slices for creaminess.
  • Spoon plant-based yogurt over the bowl.
  • Finish with a sprinkle of nutritional yeast for a savory touch.

15.

Tempeh Sandwich 

Tempeh, a fermented soy product, provides a substantial source of plant-based protein while offering a satisfying texture. This sandwich is not only delicious but also supports a balanced and wholesome vegan diet

Quick Recipe:

  • Cook tempeh slices until golden brown.
  • Toast whole-grain bread slices.
  • Spread vegan mayo and mustard on the bread.
  • Layer tempeh, lettuce, tomato slices, and avocado between the bread slices.
  • Press the sandwich together and slice if desired.

16.

Peanut Butter Banana Wrap

This is a simple yet satisfying vegan breakfast option. Combining the creamy goodness of peanut butter with the natural sweetness of bananas, its perfect for the day when you are in a rush.

Quick Recipe:

  • Spread peanut butter on a whole-grain wrap.
  • Add banana slices in the center.
  • Fold the sides and roll the wrap.

17.

Savory Vegan Breakfast Polenta

This comforting plant-based breakfast is made with cornmeal. It is not only delicious but also contributes to a well-rounded and wholesome vegan diet.

Quick Recipe:

  • Cook polenta according to package instructions.
  • Sauté cherry tomatoes and spinach until tender.
  • Spoon the cooked polenta into a bowl.
  • Top with sautéed vegetables.
  • Sprinkle with nutritional yeast, salt, and pepper.

18.

Avocado & Sprout Toast

The creamy avocado provides healthy fats, while sprouts add a crunchy texture and a boost of essential nutrients. This toast is not only delicious and  an excellent choice for a quick and satisfying morning meal.

Quick Recipe:

  • Toast whole-grain bread slices.
  • Spread avocado slices on the toast.
  • Sprinkle with sprouts.
  • Season with salt and pepper.
  • Optionally, drizzle with lemon juice for extra flavor.

19.

Vegan Tofu and Veggie Wrap

Tofu serves as the main protein source, while the colorful vegetables adds vitamins, minerals, and a delightful crunch. This wrap is wholesome, filling and energizing whole food plant based breakfast option.

Quick Recipe:

  • Cook tofu slices until golden brown.
  • Lay out a whole-grain wrap and spread hummus over it.
  • Arrange tofu, shredded carrots, cucumber slices, and bell pepper strips in the center.
  • Fold the sides and roll the wrap.

20.

Berry Smoothie Bowl

Blending together an assortment of berries provides a burst of antioxidants, vitamins, and natural sweetness. Topped with additional fruits and seeds, this smoothie bowl is not only delicious but also satisfying.

Quick Recipe:

  • Blend mixed berries and banana slices with plant based yogurt until smooth.
  • Pour the smoothie into a bowl.
  • Top with granola, chia seeds and additional berry slices.

21.

Mushroom and Spinach Stuffed Pita Pockets

The combination of sautéed mushrooms and spinach creates a savory filling rich in vitamins and minerals. Encased in whole-grain pita pockets, this dish is easy to make and perfect way to include plant based whole foods into the diet.

Quick Recipe:

  • Sauté mushrooms and spinach until cooked.
  • Cut the whole-grain pita pockets in half to form pockets.
  • Spread hummus inside each pita pocket.
  • Stuff with sautéed mushrooms and spinach.
  • Add halved cherry tomatoes and cucumber slices.

22.

Sweet Potato Pancakes

These pancakes are a nutritious twist to the classic breakfast treat. They make an excellent choice for those seeking a delightful and nourishing plant-based morning meal

Quick Recipe:

  • In a bowl, mix cooked and mashed sweet potatoes with whole wheat flour, plant-based milk, baking powder, and cinnamon.
  • Make a smooth batter.
  • Cook pancakes until golden brown.
  • Serve with a drizzle of maple syrup.

23.

Savory Zucchini and Carrot Muffins

The savory muffins are a wholesome and flavorful vegan breakfast option that combines the benefits of zucchini, carrots, and savory spices.

Quick Recipe:

  • Combine grated zucchini, grated carrots, whole wheat flour, baking powder, nutritional yeast, garlic powder, and salt.
  • Add plant-based milk to the mixture and stir until well combined.
  • Bake the mixture in muffin cups.

These were some of my favourite wfpb breakfast ideas. Do give them a try and let me know in the comments section which one you liked the best. 

Rohit Panwar

Hi! I'm Integrated Nutrition Coach Rohit Panwar. I hold twin Certifications from IIN, New York & SAFM, Massachusetts. I am a passionate vocalist of holistic lifestyle and have fully committed the past several years to educate & empower people towards their wellbeing. Despite a successful yet hectic corporate stint of 21+ years, I have prioritised nutriment in my life. I truly hope my personal journey from illness to wellness helps everybody reading this forge their own path.