30 Low-Carb Vegan Breakfast Recipes That Will Fill You Up

A veggie-packed tofu scramble is one great breakfast pick that’s both low-carb and vegan.

Image Credit: vaaseenaa/iStock/GettyImages

Breakfast can be the trickiest meal of the day — you might be short on time when headed out the door or you simply aren’t quite hungry yet.

Things get more complicated when you’re following a restrictive diet. When you’re adhering to a vegan diet, you might be opting out of what’s often considered breakfast staples, including animal protein, eggs, dairy and honey.

If you’re going low-carb, or want it cut back on carbohydrates, foods like toast and oatmeal might not fit your bill.

Fortunately, while they may not be as “traditional” as breakfasts focused around animal protein, there are plenty of delicious vegan, low-carb breakfasts options that’ll satisfy your mornings. Below, find 30 of our favorites.

This recipe is done in 15 minutes.

  • 196 calories
  • 8 grams of carbs

This omelet is packed with vitamin C, which is great for your immune system; it’s also low in carbs and sugar. Use soft tofu here, rather than firm, to get the desired texture. The 10 grams of protein will keep you full until lunch.

2. No-Cook Healthy Vegan Dark Chocolate Chia Pudding

This recipe has 7 grams of protein.

  • 198 calories
  • 27 grams of carbs

For an indulgent, sweet breakfast, consider this this vegan dark chocolate chia pudding , which happens to be high in heart-healthy fats and has 11 grams of fiber.

With just 16 grams of net carbs, this vegan pudding can totally be part of a low-carb lifestyle. Plus, there’s zero prep work in the morning. Just grab and go!

3. Easy Vanilla Chia Seed Pudding With Blueberries

This recipe takes 50 minutes to make.

  • 181 calories
  • 25 grams of carbs

This chia seed pudding with berries has fiber and fat to boost satiety, and its 9 grams of fiber brings its net carbs down to 16 grams. To add more protein, top it with nuts, like almonds or cashews. Plus, make it the night before so you can grab it in the morning with ease.

4. Vegan and Paleo Fig-ocado Pitaya Smoothie Bowl

This recipe looks bright and beautiful from the dragonfruit.

  • 214 calories
  • 22 grams of carbs

A nice fruity option, this smoothie bowl is totally vegan and it has 17 grams of net carbs, which is relatively low-carb.

Consider this option an every-now-and-then pick, as it’s higher in sugar.

This breakfast has 6 grams of protein.

  • 218 calories
  • 16 grams of carbs

This yogurt bowl is vegan, as it uses soy or almond yogurt, and it’s relatively low in carbs, with just 15 grams of net carbs a serving. The walnuts add satiating fat and fiber, and that coffee gives you a caffeine boost to start your day with energy. Best of all, it takes just five minutes to put together.

This shake has 11 grams of protein.

  • 121 calories
  • 5 grams of carbs

Sometimes, you want a breakfast that’s portable. This vegan shake is ideal for those on-the-go meals, and it’s low in carbs and has a great chocolate flavor. To bulk it up a bit, you can add in avocado or nuts, where you’ll gain protein and fat, without the extra carbs.

7. Vegan Curry Sunrise Scramble

This recipe has 21 grams of healthy fats.

  • 310 calories
  • 13 grams of carbs

Curry has anti-inflammatory properties to lower inflammation and adds a nice kick of spice to the dish to make it more flavorful. Use a firm tofu, rather than soft, so it’ll stand up in texture as a good scramble alternative to eggs.

This recipe has 15 grams of net carbs.

  • 283 calories
  • 20 grams of carbs

Salads can be a healthy breakfast option, and they are particularly helpful if you’re on a low-carb diet. This vegan salad uses tofu for protein and soy yogurt as a substitute for traditional sour cream or Greek yogurt. And there are 20 grams of filling protein.

9. Vegan Peanut Butter Mash

This recipe has 8 grams of fat.

  • 156 calories
  • 18 grams of carbs

Nut butter is packed with fats and plant-based, vegan protein, and it’s low in carbs. This yogurt takes just five minutes to make and it has 11 grams of net carbs, since there’s a heavy dose of fiber. To lower carbs, remove the bran cereal and top with more nuts and seeds, instead.

10. Vegan Fresh Peppermint Shake

This recipe is ready in under 10 minutes.

  • 327 calories
  • 17 grams of carbs

This smoothie is dense and filling, as it has chia and hemp seeds, as well as creamy avocado to provide 24 grams of healthy, satiating fats. It has 11 grams of net carbs and uses stevia as a sweetener to keep carbs and sugar down and to keep it vegan (no honey!).

Each tasty bar has 5 grams of protein.

  • 56 calories
  • 7 grams of carbs

These pumpkin protein bars are mini, with each one containing just 6 net grams of carbohydrates. Pair them with something that has protein and fat, like a bowl of soy or almond yogurt or a quick tofu scramble, which is pretty low in carbs on its own.

Feel free to make a big batch of these at once to maximize your meal prep.

12. Blueberry Sweet Potato Breakfast Cookies

Think of these as a blueberry muffin twist.

  • 116 calories
  • 14 grams of carbs

These cookies are bursting with fruity, blueberries, a smart low-carb fruit pick that’s higher in fiber and relatively low in carbs. These are sweetened with a bit of maple syrup and vanilla to keep sugar down.

Enjoy just one cookie along with added protein and fat for a substantial breakfast — perhaps some nut butter?

13. Pumpkin Spice Cashew Butter

Unsalted, raw cashews are the star of this nut butter.

  • 155 calories
  • 7.5 grams of carbs

This cashew nut butter has hints of pumpkin spice but uses coconut sugar to keep sugars and carbs low. It’s a great 4-ingredient condiment that you can then use on low-carb toast, veggie slices, or in a vegan yogurt to make your breakfast more substantial.

14. Vegan Hint-of-Sweet Avocado Shake

This recipe has 9 grams of protein.

  • 293 calories
  • 14 grams of carbs

This low-carb green shake uses stevia as a keto-friendly sweetener, which won’t affect blood sugar levels. Plus, it has creamy avocado for texture and fat macros, as well as hemp seeds and spinach for fiber. The best part? It’s done in eight minutes flat.

15. Vegan Chocolate Mousse

This recipe uses maple syrup as a sweetener.

  • 243 calories
  • 20 grams of carbs

You’ll want to prep this breakfast ahead of time, as it takes 50 minutes to make.

The net carb count is relatively low, at 15 grams, thanks to fibrous aquafaba. Consider adding nuts and seeds to increase protein and fiber even more.

16. Everyday Green Smoothie

This recipe is done in five minutes.

  • 144 calories
  • 21 grams of carbs

This smoothie uses chia seeds for fiber, fat and protein, and it’s not super sweet, as there’s just half a pear blended in. The net carbs are low, at 16 grams, but you can knock off a few grams by using a quarter of the pear instead. Pair it with a serving of un-sweetened, plain nut butter for added protein.

17. Green Lantern Smoothie

This smoothie is ready in five minutes.

  • 200 calories
  • 19 grams of carbs

Use a vanilla vegan protein, like one made of pea protein, which is easy to digest, to whip up this nourishing green smoothie that has a hint of spice for cinnamon to jazz it up. It’s high in protein (a whopping 28 grams!) and it has just 14 grams of net carbs.

18. Mushroom Tofu Scramble

This recipe has 5 grams of fat.

  • 115 calories
  • 8 grams of carbs

Tofu is a great egg substitute for breakfast, and this scramble has 10 grams of filling protein from just veggies. To increase, add avocado, which bumps up the fat content, too. Everything’s ready in 15 minutes total.

19. Easy Vegan Tofu Scramble

This recipe takes 10 minutes to make.

  • 124 calories
  • 7 grams of carbs

Swap eggs for tofu in this vegan scramble. It’s high in protein to boost satiety and it’s low in carbs, as tofu is a simple plant-based protein that is naturally low in carbohydrates and sugar. Add some fresh herbs or spices if you like!

20. Simple Mediterranean Tofu Scramble

This recipe has just 5 grams of sugar.

  • 141 calories
  • 9 grams of carbs

Ready in 10 minutes, this scramble has 12 grams of satiating protein. Want to add more substance? Include extra veggies, like broccoli, or avocado. Use a low-carb vegan wrap and stuff the scramble inside to enjoy on the go.

21. Sweet Potato Protein Hash

This recipe has 13 grams of protein.

  • 340 calories
  • 23 grams of carbs

This vegan tofu sweet potato hash is pretty low in carbs, thanks to the 8 grams of fiber that bring the net carbs down to 15 grams a serving.

Sweet potato has antioxidants to better your heart and it tastes delicious with spices, like cayenne, which may boost your metabolism and aid in weight loss, as suggested per a 2017 study in ​Bioscience Reports​.

22. Cauliflower Rice With Herbs

This tasty hash brown alternative can serve as a base for all kinds of breakfast goodness.

  • 76 calories
  • 7 grams of carbs

Low-carb cauliflower rice is a great alternative to hash browns, and you can make a balanced and delicious savory breakfast by topping the rice with a tofu scramble. The scramble provides the protein, while this herb rice medley adds a nice crunchy texture.

23. Vegan Chocolate Nut Shake With Sea Salt

This recipe has 11 grams of protein.

  • 271 calories
  • 17 grams of carbs

Chocolate, peanut butter and hemp seeds come together for a high fiber and protein packed smoothie that’s both sweet and salty, while still being low in carbs. Stevia and unsweetened cocoa powder keep sugar low, and it’s ready in just five minutes.

24. Tex-Mex Vegan Breakfast Hash

This recipe has 24 grams of filling protein.

  • 350 calories
  • 20 grams of carbs

Instead of potato, this hash uses protein-packed tofu to cut down on carbs.

Plus, this breakfast is good for your heart, as it boasts healthy fats from avocado, as well as antioxidants from bell peppers. The fiber lowers the net carb count to 15 grams.

25. Vegan Caprese Salad With Avocado and Balsamic Reduction

This recipe is ready in 15 minutes.

  • 235 calories
  • 23 grams of carbs

Instead of traditional mozzarella cheese, avocado adds heart-healthy fats and protein to this savory caprese breakfast that has just 16 grams of net carbs.

If you’re craving something cheesy, you can always add tofu or go with a vegan, dairy-free cheese from the grocery store.

26. Cauliflower Rice and Black Bean Burrito Bowls

This recipe has 6 grams of protein.

  • 168 calories
  • 20 grams of carbs

Ditch the carbs that come from a traditional burrito and enjoy the vegan, low-carb fillings in bowl-form instead. This cauliflower rice and black bean recipe is fiber (8 grams!), and spicy jalapeño might fire up your metabolism in the morning.

27. Flaxseed and Walnut Soy Yogurt

This recipe has 19 grams of protein.

  • 372 calories
  • 14 grams of carbs

Walnuts and flaxseed have omega-3 fats, which are anti-inflammatory and good for your heart.

Plus, they’re both a great vegan option for plant-based protein and additional fiber, which cuts back on carbs to yield 9 net grams of carbs per serving

This recipe is done in an hour.

  • 179 calories
  • 18 grams of carbs

This zucchini bread has only 15 grams of net carbs per slice, and it uses flax egg to make it vegan.

You can pair a slice with vegan yogurt, nut butter or a tall glass of soy milk to get some extra protein. Make a big batch at once during meal prep, so you have something set on busy mornings.

29. Homemade Chunky Almond Butter Bars

These nut butter bars are basically a better version of thinkThins.

  • 156 calories
  • 15 grams of carbs

Trade classic thinkThin bars for these lower-carb bars that are made with vegan protein powder and dates for a protein boost and some natural sweetness.

There are 11 grams of satiating fat from almond butter to fill you up.

30. Sweet Potato Breakfast Cookies

This recipe is done in 40 minutes.

  • 149 calories
  • 18 grams of carbs

For an on-the-go breakfast, these sweet potato cookies are a great pick, with just 16 grams of net carbs. They’re naturally sweetened with maple syrup, and they work well as a meal prep recipe. They’ll keep up to 2-3 days at room temperature or up to five days in the fridge.

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Image Credit: LIVESTRONG.com

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