People often ask vegans what exactly they can eat. The reality is that vegans have a complex diet that includes a wide variety of foods in interesting combinations. If you're newly vegan or trying to accommodate vegan friends and family, you might need some ideas on what to serve for breakfast while everyone else eats eggs and bacon. There are many choices for vegan breakfasts.
Grains
Grains, such as millet, rice and oats, can be made into hot breakfast cereals. Because they can take a long time to cook, try preparing them in advance, then heating them in the microwave with a little sweetener and soy milk to make a warm, comforting breakfast. Grains are slightly higher in carbohydrates than other foods. One half cup of oats has about 10 g net carbs, which makes it off limits on many plans. Those in maintenance or who follow a plan based more on the glycemic index can occasionally enjoy grains.
Fruits
Fruit is a vegan breakfast staple. It's healthy, portable and completely free of animal products. Wash and slice fruits the night before for a quick breakfast. Mix different fruits together to experience different tastes and textures in one bowl. Choose low carb fruits like strawberries, blueberries, raspberries and melons rather than starchy fruits like apples and bananas.
Soy-Based Dairy
Vegan food manufacturers have created many dairy-like products that are vegan friendly and low carb. Unsweetened soy milk, rice milk and almond milk have all been made into vegan yogurts. These milks can also be poured on low carb cereal or drunk from the glass. Fortified brands are rich in calcium, potassium and other vitamins and minerals.
Leftovers
There's no rule that says foods you eat for other meals can't be eaten for breakfast. If you've made a batch of vegetable curry or some marinated tofu, try leftovers for breakfast. Cook extra of your favorite vegan lunches and dinners to eat in the mornings.
Convenience Foods
Because low carb foods became so popular in the late 1990s, many food manufacturers began making low carb products. Look for low carb cereals, breads and pancake or muffin mixes. Read the labels carefully as many of these products contain eggs.
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