A quick breakfast scramble: onion, garlic, zucchini and diced firm tofu cooked in water with chili powder and soy sauce, topped with salsa. Makes four cups at 98 calories a serving; serve with muffins, tortillas or toast.
Section archive
Breakfasts
Vegetarian breakfast recipes.
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Breakfasts
Whole Wheat Pancakes
Six ingredients, banana, fortified soymilk or rice milk, maple syrup, whole wheat flour, sodium-free baking powder and salt, make 24 small pancakes at 42 calories each. From PCRM's Healthy Eating for Life for Children.
Breakfasts
Tofu Scramble
Celery, onion, bell pepper, carrot and kale cooked down in vegetable broth, then folded with crumbled low-fat tofu and seasoned with dried basil, salt and pepper. From a PCRM weight-loss study cooking demonstration.
Breakfasts
Tofu French Toast
Blend low-fat tofu, water, molasses or maple syrup, cinnamon and a banana, dip whole wheat bread in the mixture and cook it on a non-stick pan for six slices. From Patricia LeShane's Vegetarian Cooking for People with Diabetes, via PCRM.org.
Breakfasts
Spiced Pumpkin Pancakes
Brunch pancakes made with canned pumpkin puree, cornmeal, brown sugar, pumpkin pie spice, grated orange peel and soymilk, with candied ginger optional. Serves four to six; top with sliced fruit and hot maple syrup.
Breakfasts
Quick Breakfast Pudding
A four-serving breakfast from Neal Barnard's Foods That Fight Pain: dried apricots, figs, raisins and an apple chopped in a food processor, then simmered about five minutes with quick oats, vanilla rice milk and cinnamon until thick.
Breakfasts
Polenta Scramble
A skillet dish of onion, mushrooms and bell pepper cooked with basil, oregano and thyme, then folded together with cubes of chilled cooked polenta. Makes about six cups at 91 calories per cup, from a PCRM diabetes cookbook.
Breakfasts
Oatmeal Waffles
A PCRM recipe making six waffles: blend rolled oats, water, a banana, maple syrup, vanilla and salt until smooth, then cook 5 to 10 minutes without lifting the lid. 130 calories per waffle; thin the batter with water if it stiffens as it stands.
Breakfasts
Oatmeal Drop Scones
Twelve drop scones made with no added fat: ground rolled oats, whole wheat pastry flour, and soy milk soured with lemon juice or vinegar, baked about 15 minutes at 400 degrees. Variations add currants, grated apple or fresh herbs, or shape the dough into a focaccia-like bannock.
Breakfasts
Muesli
A Swiss-style breakfast mix of rolled oats, chopped dried fruit and raisins, left whole or ground fine in a processor and stored airtight in the refrigerator. Eat it with hot or cold soymilk, fruit juice or applesauce. Makes 3 cups.
Breakfasts
Maple Walnut Granola
A granola recipe made without added oil, mixing rolled oats, wheat germ, walnuts, raisins, sesame seeds, maple syrup and molasses. A half-cup serving runs 202 calories and 7 grams of fat.
Breakfasts
Fruited Breakfast Quinoa
Rinsed quinoa simmered in vanilla rice milk with raisins and apricots, part of it pureed and stirred back in, served warm or chilled. The recipe stresses rinsing the grain until the water runs clear. From Neal Barnard's Foods That Fight Pain.
Breakfasts
Flaxseed-Apple-Battered French Toast with Warm Apple Compote
French toast battered with flaxseeds, applesauce and calcium-fortified soymilk instead of eggs, served with a warm apple compote spiced with cloves, allspice, cinnamon and ginger. Serves four; 459 calories per serving cooked in oil, 333 without.
Breakfasts
Dried Fruit Compote
Raisins, prunes, figs and dried peaches or apricots simmered 15 minutes in white grape or apple juice concentrate, served warm or cold on hot cereal or with rice pudding. A half-cup serving has 116 calories and 2 g fiber.
Breakfasts
Cornmeal Flapjacks
A vegan pancake recipe from PCRM: soymilk or rice milk, maple syrup and cider vinegar stirred into cornmeal, whole wheat pastry flour, baking powder and soda. Makes sixteen 3-inch flapjacks at 40 calories each.
Breakfasts
Cinnamon Raisin French Toast
A cholesterol-free French toast: blend soymilk or rice milk with whole wheat pastry flour, maple syrup, vanilla and cinnamon, soak cinnamon raisin bread until soft but not soggy, then brown both sides in an oil-sprayed skillet. Makes six slices at 129 calories each.
Breakfasts
Buckwheat Corncakes
Pancakes made from buckwheat flour and cornmeal with mashed banana, maple syrup, vinegar and fortified soy or rice milk, cooked on a lightly oiled griddle. The recipe yields 16 three-inch cakes at 44 calories each, served with applesauce, fresh fruit or maple syrup.
Breakfasts
Breakfast Teff
Teff simmered in water for about 15 minutes makes a breakfast cereal served with fortified soymilk or rice milk. The tiny northern African staple grain has only recently become available in the US; a half-cup serving has 100 calories, 4 g protein and 2 g fiber.
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