When I worked in an office, I was always on the search for quick, easy breakfast ideas. I am a perpetually late person and I didn’t want breakfast preparation to make me 30 minutes late instead of, you know, my usual 10. Even though my current commute is now from my bed to my “office” (aka my couch), I still don’t want to spend a ton of time making breakfast. I’ve also adopted a more plant-forward diet as of late, because I’m on track to age at least 10 years in 2020 alone, and plant-based eating has been linked to healthy aging.
But what do healthy, quick breakfasts look like when you’re trying to cut back on meat and dairy? (Sayonara, BEC sandwich.) I wasn’t quite sure—so I tapped three pros to share their best quick (as in five minutes or less) plant-based breakfast ideas.
1. Chia pudding
This Creamsicle Chia Seed Pudding from culinary and integrative dietitian Marisa Moore, RDN, takes the nostalgic summer dessert flavor and turns it into a fiber-packed breakfast. “It uses honey but the instructions provide an alternative to make it vegan,” she says. (Basically, go without or use an equivalent version of agave or maple syrup.)
Looking for another option? This Strawberry Chia Pudding from Whitney English Tabaie, RDN, only requires three ingredients and is perfect for enjoying during your morning Twitter doomscrolling.
The only catch with this particular dish? While it takes just a few minutes to prepare, it requires a few hours of refrigeration time. But with a little prep, all you have to do in the a.m. is take it out of the fridge, stir, and eat.
2. Avocado toast with a twist
I know, I know, avocado toast at this point is an overused millennial punchline. But it’s clutch for plant-based breakfasts—provided you’re strategic with your toppings. “Avocado toast with tomatoes and onions on whole grain toast and sriracha is one of my faves,” says bilingual dietitian Dalina Soto RD. Avocado, as all rational humans know, is delicious—and it’s also full of vitamin E, a brain-healthy antioxidant a top psychologist says most of us aren’t getting enough of.
English Tabaie says that she likes to top her avocado toast with hemp seeds and pepitas for protein and omega-3s. (Pro tip: If you don’t use your entire avo, this waste-free hack will help you keep it fresh.)
3. Peanut butter banana oatmeal
Moore’s other favorite quick plant-based breakfast is microwaved oats with water or plant milk, a scoop of peanut butter, a mashed banana, and cinnamon. Fast and easy!
If you want to spend a few more minutes on your oatmeal, try English Tabaie’s Superseed Oatmeal. It includes ground flaxseed and chia seeds, which soak up moisture and add volume to your oatmeal to keep you full all morning. (Thanks, fiber and healthy fats!)
4. Green smoothie
This wouldn’t be a proper breakfast roundup without a smoothie. English Tabaie recommends her Anti-Inflammatory Green Smoothie, which, as the name suggests, contains anti-inflammatory ingredients like spinach, pineapple, and ginger. It’s a great breakfast to prepare the morning after you got drunk at home while watching Hamilton, panicked about being single forever, and ended up texting three of your exes. (Or something less specific, I don’t know your life.)