If you’re a sweet-for-breakfast person, savory meals might seem a bit strange… but I think these savory vegan breakfast recipes can change your mind!
Most of us in the US are accustomed to sweet cereals, French Toast, pancakes, or yogurt and granola as sweet breakfast food options, but many people (and most of the world) choose to eat mostly savory foods for breakfast.
If you’re not convinced that savory foods are a good breakfast option, here are four reasons you might want to give them a chance:
+ You’ll share the savory breakfast habit with the rest of the world.
Around the world, savory breakfasts are much more common than sweet. Breakfast staples include miso soup with rice and fish in Japan, gallo pinto (beans and rice) in Costa Rica, pho in Vietnam, a full English breakfast in the UK, and Mexican chilaquiles.
+ You’ll likely reduce your sugar intake for the day.
It’s no secret that most of us eat too much sugar on the daily. And if your breakfast is sweet, you probably have some sugars in there that you could ditch.
+ You’ll stay fuller, longer
Most savory breakfasts involve some sort of protein, while many sweet breakfasts usually do not. The protein keeps you fuller longer, so you’re less likely to be ravenous at 11am. Research has shown that a higher protein breakfast can lead to less cravings and better eating choices throughout the day as it helps balance blood sugar and keep hunger hormones in balance.
+ You might feel less jittery.
I find that savory breakfasts help mellow the morning rush of caffeine from that first cup of coffee or tea. The higher protein, and perhaps higher fiber content (if breakfast includes whole grains and fresh veggies) will help your blood sugar stay balanced and reduce the spike of the caffeine.
I vacillate on the sweet/savory breakfast situation. I was on a berry smoothie bowl kick during the summer, and now I’m back on to chia bowls. These breakfast recipes, while somewhat sweet, are still really high in protein and fiber, as I use lots of nuts and seeds in my smoothies, and the chia is high in protein and fiber, so I still feel like I’m getting a wholesome breakfast.
However, sometimes I wake up wanting a savory vegan breakfast, like avocado toast, tofu scramble, or just veggie and grain leftovers from the previous night. And often while traveling, I will eat savory foods for breakfast as the sweet options are just too sweet and I know will make me feel gross. Below I’ve compiled some great savory breakfast ideas to get you started!
11 Savory Vegan Breakfast Recipes from around the World! 🌎
1. Miso Soup
Miso is good for a daily breakfast, but it’s especially good when you’re feeling unwell. At its most basic, miso soup is just miso paste and hot water, but for a more substantial meal you can stir in noodles, greens or tofu to make it heartier. Learn more about the magical health benefits of miso.
2. Vegan Frittata
Who needs eggs when tofu tastes this good? This vegan tofu frittata recipe uses a mix of blended silken and sautéed regular tofu, along with some herbs, spices, and veggies. This frittata is a great make-ahead breakfast, and makes great leftovers. Make on Sunday night and enjoy all week long cold or warm, or even as lunch with a nice side salad.
3. Avocado Benedict
I made this Avocado Benedict with some gluten-free bread, sautéed spinach and fried tomatoes, and veggie sausages from a local brand called Life Foods, which is sadly no longer in business. You can create your own version with the ingredients you have on hand, and make a classic vegan Benedict sauce with silken tofu, or just mix a little bit of vegan mayo and mustard with a little water for a creamy, Benedict-ish sauce.
Similar to a frittata, a strata is usually an egg-based dish mixed with bread chunks. This Vegan Spinach & Mushroom Strata uses tofu and generous amounts of spinach for an easy breakfast or brunch meal.
5. Fava Bean Soup (ful muddamus)
A hearty bean stew that’s commonly eaten in Egypt for breakfast, ful muddamus, or ful medames, is made with cumin, olive oil, fresh herbs and unique and wonderful fava beans. Fava beans are the only beans I don’t cook from scratch, since they take forever and have to be peeled after cooking. Choose a canned version of fava beans, and take the few extra minutes to peel the thick skins off before cooking for a better textured soup.
6. Socca (chickpea flatbread)
Not traditionally a breakfast food, but great if you’re gluten-free and looking for something bread-like to enjoy for breakfast or snacks. Homemade socca is made from just chickpea flour, oil, salt and water, yet it’s incredibly versatile. I’ve made socca with fresh chopped veggies, or made a sweeter version with bananas. If you want to play with flavors, you could mix in fresh or dried herbs, fresh greens, top with tomatoes, or if you want a slightly sweet version, you could also use dates, a little maple syrup drizzle, or serve with some yogurt to lighten it up. Socca cooks up quickly and is very protein and fiber dense for a solid breakfast. Socca comes to us from Italy, where it is also named farinata.
7. Tofu & Sausage Scramble:
This is THE dish that finally got my mom to enjoy tofu. This incredible Tofu Scramble recipe is made even better with the addition of my favorite vegan sausage for an even better breakfast or brunch meal. Make a big batch, so you can enjoy all week long as burritos, tacos, or just as is.
8. Whole Grain Porridge with Greens
Whether you use teff, polenta, amaranth, or other mashy whole grains, these bowls are sure to satisfy with fiber, protein and a good dose of greenery to start your day. Of course, this also makes a great dinner.
9. Breakfast Tacos:
Throw together some of last night’s veggies, along with some beans or rice, and wrap into a tortilla like in the picture. Literally anything goes here: canned refried beans, fresh cooked baked beans, leftover chili, and any of your favorite veggies… and always sauerkraut!.
10. Avocado Toast
Decadent, filling, super healthy and totally drool-worthy, avocado toast can be dressed up or dressed down depending on your mood. I like mine with just a pinch of salt and some nutritional yeast atop a huge pile of avocado, but one of my favorite cafes serves their homemade bread topped with a pile of avocado and generous sprinkles of za’atar, a Middle Eastern spice blend of nuts, seeds, and herbs. Also excellent and veggie-rich with some sauerkraut on top!
11. Fried Rice or Fried Millet
Leftover white or brown rice, sautéed with some veggies, a little lemon, some toasted sesame oil and fresh greens is a great way to start your day. Check out this unique recipe for Millet Fried ‘Rice’ and use this often-ignored grain, or easily substitute quinoa or leftover rice.
All images by me!
I hope you are inspired to try some easy savory breakfast recipes from around the world! If you want sweet, be sure to check out my favorite breakfast, vegan French Toast! Stay well-fed! Andrea