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What do you look for in a breakfast? We’ve got our eye on hearty breakfast recipes that contain enough nutrients to keep you fueled all morning long. With this in mind, we’re sharing three plant-based breakfast recipes from The Plant-Forward Solution: Reboot Your Diet, Lose Weight & Build Lifelong Health by Eating More Plants & Less Meat from Registered Dietitian Charlotte Martin. Plus, we’ve included a few common myths about plant-based eating that Charlotte debunks in her book. Take a look!

Click here to skip straight to the recipes!

3 Common Myths About Plant-Based Eating

Myth #1: You won’t get enough protein if you go plant-forward.

While you likely already know that animal foods are a great source of protein, there are also plenty of plant-based options. In fact, Charlotte writes the following in her cookbook: “Legumes (e.g., beans, chickpeas, and soy-based foods like tofu), nuts, and seeds are the first to come to mind when we think of plant-based proteins, but whole-grain foods, like quinoa, oats, and sprouted bread, can be a good source of protein, too. Even fruits and vegetables contain small amounts of protein.”

Myth #2: You should avoid fruit if you want to lose weight.

Charlotte also debunks the common misconception that people should avoid fruit when trying to lose weight because it contains too much sugar. While it’s true that fruit contains sugar, it’s also rich in fiber, which slows the absorption of sugar into your bloodstream and gives you a steadier supply of energy.

When eating fruit, Charlotte says to choose a variety and consume about two to three servings every day. “If you’re more active and/or have higher energy needs, you may want to stick to the higher end of that range,” she writes. “And, of course, prioritize variety. Bananas are great for you, but that does not mean you should eat three a day. A better option, for example, would be to enjoy berries with breakfast and a banana with peanut butter as an afternoon snack.”

Myth #3: Fresh is always better than frozen.

Many people think of frozen food as processed and therefore not as healthy, but studies show that most frozen fruits and vegetables are comparable in nutritional value to fresh options. When it comes time to choose between fresh or frozen, Charlotte says to choose both. “Nothing beats the taste and nutrient content of in-season and locally grown fresh produce if you can easily get your hands on some (like, say, by hitting up the local farmers’ market),” she says in her cookbook. “On the other hand, frozen produce is usually cheaper, more convenient, and lasts longer than fresh, which means less waste and more produce intake.”

RELATED: 4 Ways to Eat More Veggies + 3 Healthy Bowl Recipes

3 Healthy Plant-Based Breakfast Recipes

Make-Ahead Breakfast Burritos

Not only are these breakfast burritos incredibly delicious, but they can be made ahead of time to make morning meal prep easier. To do so, let your burritos cool completely, wrap them in foil, and place them in the freezer. When you’re ready to enjoy them, remove the foil and microwave the burritos until they’re warmed through, about two to three minutes. (Charlotte also includes an easy homemade salsa recipe for dipping!)

Make-ahead breakfast burritos with side of salsa

For protein in your burritos, Charlotte recommends using scrambled tofu, eggs, or both! Image: Charlotte Martin

Make-Ahead Breakfast Burritos

Charlotte Martin
These burritos can be prepped and frozen ahead of time for a low-maintenance breakfast!
5 from 2 votes
Prep Time 10 mins
Cook Time 40 mins
Course Breakfast
Cuisine American, Mexican
Servings 6 servings
Calories 404 kcal

Ingredients
  

  • ¾ pound baby potatoes (any kind, but medley preferred) scrubbed and cut into ½-inch cubes
  • 1 red bell pepper thinly sliced
  • 1 green bell pepper thinly sliced
  • 2 teaspoons extra-virgin olive oil
  • ½ teaspoon paprika
  • ½ teaspoon garlic powder
  • ½ teaspoon salt
  • 3 to 4 cups fresh baby spinach roughly chopped or torn
  • 6 (8-inch) whole-wheat tortillas
  • 1 batch "Unfried" Beans see below
  • 1 medium avocado sliced
  • ½ cup salsa homemade (see next recipe) or store-bought

"Unfried" Beans

  • 1 (15-ounce) can pinto beans plus 2 tablespoons liquid from the can remaining liquid drained and beans rinsed
  • 1 tablespoon extra-virgin olive oil
  • 1 clove garlic roughly chopped
  • ½ teaspoon ground cumin

Pick Your Protein:

    Plant-Powered:

    • 1 (14-ounce) block firm tofu drained
    • 2 teaspoons extra-virgin olive oil
    • 2 tablespoons nutritional yeast
    • A few dashes of hot sauce optional
    • Salt

    50/50:

    • 6 large eggs
    • 1 tablespoon milk or water
    • A few dashes of hot sauce optional
    • Salt

    Instructions
     

    • Preheat the oven to 425°F.
    • Arrange the potatoes and bell peppers on a sheet pan. Drizzle with the olive oil and season with the paprika, garlic powder, and salt; toss to coat all of the pieces evenly.
    • Bake until the potatoes are golden brown, 20 to 25 minutes, stirring halfway through.
    • Remove from the oven and immediately scatter the spinach on the pan. Return the pan to the oven and continue baking until slightly wilted, 1 to 2 minutes.

    Prepare your protein of choice:

    • If using tofu: Heat the olive oil in a medium skillet over medium heat. Crumble the tofu into the skillet. Cook for 5 minutes, stirring frequently. Stir in the nutritional yeast and hot sauce, if using, and cook for an additional 5 minutes, stirring frequently. Season with salt to taste.
    • If using eggs: In a small bowl, whisk together the eggs, milk, and hot sauce, if using, until pale yellow. Lightly grease a medium skillet with cooking spray and cook the eggs scrambled-style over medium heat until just set. Season with salt to taste.
    • To assemble: Warm the tortillas by covering them in a damp paper towel and microwaving on high for 15 to 20 seconds. Spread a thick layer of beans down the center of each tortilla, leaving a border on each side. Divide the potato mixture, the tofu or eggs, and the remaining fillings evenly among the tortillas. Roll each burrito, first folding in the sides and holding them while you fold the bottom flap of the tortilla over the filling. Continue to roll up the tortilla as tightly as you can.
    • Serve immediately. Alternatively, heat a skillet over medium heat and cook the burritos, seal side down, for a few minutes, until slightly crispy. Flip and repeat on the other side.

    Nutrition

    Calories: 404kcalCarbohydrates: 43gProtein: 20gFat: 18gSaturated Fat: 4gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gTrans Fat: 1gCholesterol: 164mgSodium: 718mgPotassium: 742mgFiber: 9gSugar: 5gVitamin A: 2509IUVitamin C: 61mgCalcium: 228mgIron: 4mg
    Keyword breakfast, Plant-based recipe, breakfast recipe, The Plant-Forward Solution
    Tried this recipe?Rate it above to let us know how it was!

    Easy Salsa Verde

    Charlotte Martin
    This salsa pairs perfectly with Charlotte's make-ahead breakfast burritos.
    5 from 1 vote
    Prep Time 5 mins
    Cook Time 12 mins
    Course Side
    Cuisine Mexican
    Servings 8 servings
    Calories 65 kcal

    Ingredients
      

    • 1 pound tomatillos (about 8 medium) husked and halved
    • 1 large poblano pepper halved, stems and seeds removed
    • 1 jalapeño or serrano pepper halved, stems and seeds removed
    • 2 cloves garlic peel on (but papery outer skin removed)
    • medium white onion roughly chopped
    • ¼ cup fresh cilantro leaves plus more as needed
    • 1 tablespoon fresh lime juice
    • ½ teaspoon salt

    For Creamy Version (Optional):

    • 1 small avocado cut into chunks

    Instructions
     

    • Move the top rack of the oven 6 inches from the broiler and preheat the oven to the high broil setting. Line a sheet pan with aluminum foil sprayed lightly with cooking spray.
    • Place the tomatillos and poblano and jalapeño halves (cut side down) on the prepared sheet pan and place the garlic cloves among them. Broil until the tomatillos and peppers are charred in spots, 5 to 6 minutes. Remove from the oven, carefully flip the tomatillos and peppers over using tongs, and continue broiling until softened and charred in spots on the other side, 5 to 6 minutes more.
    • Let cool for 5 minutes, then remove the peels from the garlic cloves and carefully transfer them to a food processor along with the tomatillos (with juices) and peppers. Add the remaining ingredients, including the avocado, if using, and pulse to your desired consistency. If the salsa is too thick, add a splash of water or vegetable broth. Taste and add more salt and cilantro as needed.
    • Serve or store in the refrigerator for up to 1 week or up to 3 days if you’ve included the avocado.

    Nutrition

    Calories: 65kcalCarbohydrates: 7gProtein: 1gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 149mgPotassium: 319mgFiber: 3gSugar: 3gVitamin A: 210IUVitamin C: 24mgCalcium: 12mgIron: 1mg
    Keyword Salsa, Plant-based recipe, The Plant-Forward Solution
    Tried this recipe?Rate it above to let us know how it was!

    Eggplant Shakshuka

    Typically made in a skillet with poached eggs and a spiced tomato sauce, shakshuka is a dish that originates from North Africa. Charlotte’s version calls for eggplant, but you could also use zucchini or bell pepper. Charlotte also adds some harissa for spice, but if you prefer less of a kick, use less harissa or buy a mild version instead. You can also substitute the harissa for sriracha, hot sauce, or crushed red pepper.

    Plant-based breakfast recipe: Eggplant Shakshuka

    This eggplant shakshuka is a highly versatile dish and can be customized to satisfy your tastebuds. Image: Charlotte Martin

    Eggplant Shakshuka

    Charlotte Martin
    Shake up your mornings with this eggplant shakshuka!
    4.67 from 3 votes
    Prep Time 10 mins
    Cook Time 23 mins
    Course Breakfast
    Cuisine African
    Servings 4 servings
    Calories 177 kcal

    Ingredients
      

    • 1 small eggplant cut into ½-inch cubes
    • Salt
    • 1 to 1½ tablespoons extra-virgin olive oil divided
    • ½ small yellow onion diced
    • 2 cloves garlic minced
    • ½ teaspoon ground cumin
    • ½ teaspoon sweet or smoked paprika
    • 2 cups chopped fresh greens such as baby spinach, Swiss chard, or stemmed kale
    • 1 (15-ounce) can crushed tomatoes preferably fire-roasted
    • 2 tablespoons harissa
    • 4 large eggs
    • 1 ounce feta cheese crumbled

    For Serving (Optional):

    • Chopped fresh cilantro or basil leaves
    • Toasted sourdough or whole-wheat pita bread

    Instructions
     

    • Place the eggplant cubes in a colander, sprinkle lightly with salt, and let drain for 15 minutes.
    • Heat 1 tablespoon of the olive oil in a large skillet or Dutch oven over medium heat. Add the onion and the eggplant and cook until the eggplant has started to soften and brown, about 6 to 8 minutes, adding more oil if necessary.
    • Stir in the garlic, cumin, and paprika and cook until fragrant, about 1 minute. Add the greens, tomatoes, harissa, ½ teaspoon of salt, and ½ cup of water, cover, and let simmer for 5 minutes to allow the flavors to meld.
    • Use the back of a spoon to make 4 wells in the vegetable mixture and gently crack an egg into each well; sprinkle with the feta cheese. Cover, reduce the heat to medium-low, and simmer until the egg whites are set but the yolks are still slightly runny, 7 to 10 minutes.
    • Garnish with fresh herbs and serve with the bread, if using.

    Nutrition

    Calories: 177kcalCarbohydrates: 12gProtein: 8gFat: 11gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 1gCholesterol: 170mgSodium: 251mgPotassium: 427mgFiber: 4gSugar: 6gVitamin A: 699IUVitamin C: 10mgCalcium: 83mgIron: 2mg
    Keyword breakfast, Plant-based recipe, breakfast recipe, The Plant-Forward Solution
    Tried this recipe?Rate it above to let us know how it was!

    Superseed Overnight Oats

    If you’re looking for an easy on-the-go breakfast, these overnight oats are sure to do the trick. Not only are they jam-packed with flavor, but they’re full of fiber, protein, and omega-3s. If you want an extra protein boost, Charlotte recommends adding 1/4 cup of plant-based protein powder, vanilla or unflavored. (Note: For the wild blueberry muffin oats, Charlotte notes that wild blueberries have a more intense flavor than regular blueberries and don’t require thawing.)

    Three jars of overnight oats

    Choose your flavor of overnight oats — strawberry banana, wild blueberry muffin, or morning glory. Image: Charlotte Martin

    Superseed Overnight Oats

    Charlotte Martin
    These overnight oats are packed with flavor and protein. It's a win-win!
    5 from 1 vote
    Prep Time 10 mins
    Cook Time 4 hrs
    Course Breakfast
    Cuisine American
    Servings 3 servings
    Calories 544 kcal

    Ingredients
      

    For The Base:

    • 1 cup rolled/old-fashioned oats
    • 1 cup unsweetened nondairy milk plus more as needed
    • ½ cup plain Greek yogurt
    • 1 tablespoon each chia seeds, ground flaxseed, and hemp hearts
    • 1 tablespoon pure maple syrup or honey
    • 1 teaspoon ground cinnamon
    • ½ teaspoon pure vanilla extract
    • Pinch of salt

    Add-Ins:

      Morning Glory Flavor:

      • 1 medium carrot peeled and grated
      • 1 small apple (any kind) diced or grated
      • 2 soft pitted Medjool dates chopped
      • ¼ cup chopped walnuts raw or toasted
      • Juice and zest of ½ medium orange

      Strawberry Banana Flavor:

      • 1 medium ripe banana, mashed plus additional sliced banana for topping (optional)
      • 1 cup strawberries diced
      • 2 tablespoons unsweetened almond, cashew, or seed butter

      Wild Blueberry Muffin Flavor:

      • cups frozen wild blueberries
      • 2 tablespoons unsweetened almond, cashew, or seed butter
      • 1 teaspoon grated lemon zest

      Instructions
       

      • Place all of the base ingredients in a large bowl and mix.
      • Fold in the ingredients for your flavor choice.
      • Divide the mixture among three 12- to 16-ounce mason jars or other airtight containers. Seal the lids and place the jars in the fridge for at least 4 hours or overnight.
      • When ready to eat, remove from the fridge and stir. If the consistency isn’t creamy enough, add a splash of milk and stir again. Overnight oats are meant to be eaten cold, but you can also enjoy them warm by microwaving on high in 30-second increments until warmed to your liking.
      • Store in an airtight container in the refrigerator for up to 4 days.

      Nutrition

      Calories: 544kcalCarbohydrates: 75gProtein: 18gFat: 23gSaturated Fat: 3gPolyunsaturated Fat: 9gMonounsaturated Fat: 9gCholesterol: 2mgSodium: 75mgPotassium: 931mgFiber: 13gSugar: 38gVitamin A: 3860IUVitamin C: 49mgCalcium: 297mgIron: 3mg
      Keyword breakfast, Plant-based recipe, breakfast recipe, The Plant-Forward Solution
      Tried this recipe?Rate it above to let us know how it was!

      RELATED: Two Very Strange Ways To Cook Eggs

      The Plant-Forward Solution: Reboot Your Diet, Lose Weight & Build Lifelong Health by Eating More Plants & Less Meat (Victory Belt, 2021) is available now and includes more plant-based recipes and tips for adopting a plant-based diet! Cover photo by Maddie Kaye Photography

      Cheers to healthy eating!

      **********

      Find more delicious breakfast recipes in our archives.

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