vegan breakfast

Easy Vegan Scrambled Tofu

easy vegan scrambled tofu recipe cooked breakfast healthy quick

This vegan scrambled tofu recipe is ridiculously easy - it’s ready in just 10 minutes and it makes the perfect healthy addition to a vegan cooked breakfast. It’s ideal for people who miss scrambled eggs as it does look and taste somewhat similar - I’m not saying you won’t know the difference as it is tofu after all - but you may actually prefer this vegan tofu scramble version!

It’s really high in protein, iron, zinc, and manganese, while being very low in saturated fats and calories, especially when compared to scrambled eggs. If you’re unsure about the health benefits of soy, check out my article that summarises the science behind soy.

If you’re looking for dinner inspiration, try stirring any veg you have lying around into this scrambled tofu recipe. I recently added chopped red pepper and shredded kale for a really quick and healthy dinner!

vegan scrambled tofu recipe very easy healthy

Easy Vegan Scrambled Tofu Recipe

Ingredients (serves 2):

  • 280g firm tofu

  • 1 Tbsp olive oil

  • 2 Tbsp nutritional yeast flakes

  • 1/2 tsp turmeric

  • 1/2 tsp paprika

  • 1/2 tsp Dijon mustard

  • 1/2 tsp garlic powder

  • Pinch of salt and pepper (to taste)

  • 75ml oat milk

Method

First of all mix up the nutritional yeast, turmeric, paprika, mustard, garlic, salt, pepper and oat milk in a small bowl.

Break the tofu up roughly - a mixture of some small bits with some larger chunks remaining works well.

Heat the olive oil in a frying pan then add the broken tofu - fry for a few minutes until the tofu is just starting to turn golden.

Now add the sauce and stir through the tofu. It’ll seem a little wet at first but the tofu will soon absorb the liquid (along with all the flavour) until it reaches a perfect scramble consistency. Be careful not to over-cook the tofu so it dries out - you want to keep a soft and loose scramble texture!

easy vegan scrambled tofu recipe healthy
easy vegan tofu scramble recipe breakfast healthy
easy vegan scrambled tofu recipe healthy
easy vegan scrambled tofu recipe healthy cooked breakfast
easy vegan scrambled egg-style tofu scramble recipe healthy
easy scrambled tofu recipe vegan healthy quick

Nutrition (per serving):

  • Protein: 21.2g (Women: 42.4% / Men: 38.5%)

  • Iron: 3.9mg (Women: 26.4% / Men: 44.8%)

  • Calories: 218 (Women: 10.9% / Men: 8.7%)

  • Sugars: 1.0g (Women: 1.1% / Men: 1.0%)

  • Total Fats: 13.9g (Women: 19.9% / Men: 14.6%)

  • Saturated Fat: 2.1g (Women: 10.5% / Men: 7.0%)

  • Salt: 1.1g (Women: 18.3% / Men: 18.3%)

  • Fibre: 0.9g (Women: 3.0% / Men: 3.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Homemade Baked Beans

homemade vegan baked beans recipe home made vegetarian healthy quick and easy

I’ve always been a big baked beans fan. I really don’t feel that a cooked breakfast is complete without them - they add a slight sweetness to the meal and their sauce is perfect for bringing all the other components together. I still eat shop-bought tinned baked beans from time to time, but for a more luxurious breakfast I’ve been really enjoying these homemade, ‘rustic’ style baked beans. They’re really simple to prepare, they taste absolutely divine, and they’re much healthier than shop-bought tinned varieties that have lots of added salt and sugar.

These homemade baked beans freeze really well, so make a big batch and save some for a rainy day. They’re brilliant as part of a cooked breakfast but also make a delicious meal simply served on some toast (as I’ve pictured here) or in a jacket potato.

homemade vegan baked beans recipe butter beans vegetarian home made beans healthy rustic

Homemade Baked Beans Recipe (vegan)

Ingredients (serves 4):

  • 2 Tbsp rapeseed or olive oil

  • 2 medium sized white onions, finely chopped

  • 4 cloves garlic, minced

  • 2 tsp smoked paprika

  • 2 Tbsp red wine vinegar

  • 1 Tbsp brown sugar

  • 2 x 400g tins butter beans*

  • 400ml good quality passata

  • pinch of salt and lots of black pepper

  • Handful of fresh parsley to serve

* You can substitute butter beans with cannellini, haricot or pinto beans.

vegan homemade baked beans recipe healthy smoky smokey

Method:

Heat the oil over a medium heat in a large lidded pan, then fry the onion until soft - around 10 minutes.

Add the garlic and paprika, and continue to fry for a further minute, stirring continuously.

Add the vinegar and sugar, then add the beans and passata. Season with salt and pepper, then turn the heat down to low and simmer gently with a lid on for 30-40 minutes, stirring occasionally. As the beans blip away the sharpness of the tomato sauce goes and it thickens up nicely.

When the baked beans taste rich and tender, stir through some freshly chopped parsley. These homemade baked beans freeze very well so make a large batch and keep some for a rainy day!

Nutrition (per serving):

  • Protein: 12.4g (Women: 24.8% / Men: 22.5%)

  • Iron: 5.5mg (Women: 37.2% / Men: 63.2%)

  • Calories: 266 (Women: 13.3% / Men: 10.6%)

  • Sugar: 13.2g (Women: 14.7% / Men: 11.0%)

  • Total fats: 9.7g (Women: 13.9% / Men: 10.2%)

  • Saturated fat: 1.1g (Women: 5.5% / Men: 3.7%)

  • Salt: 0.5g (Women: 8.3% / Men: 8.3%)

  • Fibre: 11.8g (Women: 39.3% / Men: 39.3%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Oil Free Vegan Granola

Granola is a genius breakfast - it tastes absolutely delicious, and if you make a big batch of it you can have an instant healthy breakfast any day of the week. I’ve been having it lately either on its own with some nut milk for a quick breakfast, or using it to top my smoothie bowls which takes them to another level by adding a crunchy texture!

But the shop-bought versions of granola are nearly always made with a surprising amount of oil and can be way too sickly sweet. So I wanted to experiment with making an oil-free version to make it much healthier and at the same time reduce the calorie content, but make sure it still tastes incredible. Turns out adding oil to granola isn’t necessary at all! And the sugars in this oil-free vegan granola come naturally from the dates, cranberries, and a touch of maple syrup. If you like it a little sweeter you can always replace some of the water with additional maple syrup.

Give this a go and don’t forget to tag me on Intsagram if you do @Tj_waterfall - I’d love to see your recreations of this oil free vegan granola!

homemade oil free vegan granola recipe healthy

Vegan Oil Free Granola Recipe

Ingredients (serves 8):

  • 2 cups rolled oats

  • 1 cup chopped walnuts

  • 1 cup chopped dates

  • 1/2 cup dried cranberries

  • 1/2 cup sunflower seeds

  • 1 Tbsp ground cinnamon

  • 2/3 cup water

  • 1/3 cup maple syrup

vegan oil-free granola recipe healthy

Method:

Preheat the oven to 150C

Mix the dry ingredients in a bowl (oats, walnuts, dates, cranberries, seeds, cinnamon. Then mix in the water and maple syrup o thoroughly combine everything.

Spread the mixture out onto a baking tray, and bake in the oven for 30-40 minutes until it’s golden brown all over. You should take the granola out every 10 minutes and give it a stir (it may require breaking up a little to ensure it’s nice and crumbly).

When it’s golden, take it out of the oven to cool. It may feel slightly soft while it’s still warm but don’t worry, it’ll get nice and crunchy as it cools.

You can store in an airtight container for up to 3-4 weeks.

vegan oil free granola recipe healthy quick easy vegan
vegan granola recipe oil-free healthy homemade vegan granola oats
vegan oil free granola recipe healthy homemade vegan granola dates
vegan oil free granola recipe healthy vegan granola oats homemade

Nutrition (per serving):

  • Protein: 7.0g (Women: 14.0% / Men: 12.7%)

  • Iron: 2.0mg (Women: 13.5% / Men: 23.0%)

  • Calories: 306 (Women: 15.3% / Men: 12.2%)

  • Sugar: 19.8g (Women: 22.0% / Men: 16.5%)

  • Total Fats: 15.5g (Women: 22.1% / Men: 16.3%)

  • Saturated Fat: 1.5g (Women: 7.5% / Men: 5.0%)

  • Salt: 0.1g (Women: 1.7% / Men: 1.7%)

  • Fibre: 4.9g (Women: 16.3% / Men: 16.3%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

My Go-To Green Smoothie

I can think of a hundred reasons why smoothies are such a great choice for breakfast. They're easy to take with you to have at work or on-the-go, they're quick to make, and they're delicious. But for me, the best part is just how incredibly good for you they can be. Check out my article on why smoothies can be so healthy and I'm pretty sure you'll be convinced!

In short, the extra portions of fruit and veg they help us consume have some incredible health benefits, including lowering the risk of developing type 2 diabetes, some cancers, cardiovascular disease, and a lower risk of becoming overweight. Smoothies can also be really high in iron and protein, great news for vegans. And they're perfect for keeping hydrated. So start your day with a healthy smoothie and you'll stay on top of your game! 

Another great thing about smoothies is just how versatile they can be - you can switch up the ingredients depending on what you have in the fridge. This recipe for my go-to green vegan breakfast smoothie is a favourite but I often switch up the ingredients which helps to get a variety of nutrients and flavours each day. 

My go-to green vegan protein smoothie

My Go-To Green Breakfast Smoothie

Ingredients:

Ingredients for my go-to green breakfast smoothie - vegan and high in protein

Method:

This bit is really simple. Wash / rinse everything, chop up any larger ingredients, and chuck everything into a blender, topping up with water then adding the protein powder (optional). Blend until smooth then enjoy your healthy green vegan smoothie right away or keep in the fridge for later in the day (may need a stir if leaving 'till later). 

Nutrition:

  • Protein: 14.5g (Women: 29.0% / Men: 26.4%)

  • Iron: 3.1mg (Women: 20.9% / Men: 35.6%)

  • Calories: 277 (Women: 13.9% / Men: 11.1%)

  • Sugars: 29.2 (Women: 32.4% / Men: 24.3%)

  • Total Fats: 3.1g (Women: 4.4% / Men: 3.3%)

  • Saturated Fat: 0.4g (Women: 2.0% / Men: 1.3%)

  • Salt: 0.3g (Women: 5.0% / Men: 5.0%)

  • Fibre: 9.9g (Women: 33.0% / Men: 33.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Ingredients for my go-to breakfast smoothie - healthy, vegan and high in protein

Vegan Fry Up!

Vegan fry up!

This post isn't so much a recipe, it's more an example of how a vegan version of a traditional classic can still be packed with protein, with a fraction of the calories, salt, and saturated fat. Not to mention it's loaded with vitamins, minerals, fibre, antioxidants, and phytonutrients! 

First of all, let's look at the nutritional content of a traditional meaty English fry up:

  • 2 pork sausages - Calories: 346 / Sat fat: 9.6g / Salt: 1.5g

  • 2 rashers bacon - Calories: 134 / Sat fat: 3.4g / Salt: 1.9g

  • 1 fried egg - Calories: 90 / Sat fat: 2.0g / Salt: 0.1g

  • 1/2 can beans - Calories: 164 / Sat fat: >0.1g / Salt: 1.3g

  • 2 slices toast - Calories: 152 / Sat fat: 0.4g / Salt: 0.4g

  • TOTAL: Calories: 886 / Sat fat: 15.5g / Salt: 5.2g

So by the time you've finished breakfast, you've consumed nearly half your daily intake of calories, 78% of your saturated fat, and 87% of your daily salt intake. 

Now let's look at the nutrition of this delicious brunch made up of 1/2 avocado, 12 roasted cherry tomatoes, 100g sautéed chestnut mushrooms, 1/2 can baked beans, 2 slices wholemeal toast, 1 Tbsp vegan butter:

  • Protein: 24.1g (Women: 48.2% / Men: 43.8%)

  • Iron: 3.5mg (Women: 23.6% / Men: 40.2%)

  • Calories: 626 (Women: 31.3% / Men: 25.0%)

  • Sugars: 21.8g (Women: 24.2% / Men: 18.2%)

  • Total fat: 26.4g (Women: 37.7% / Men: 27.8%)

  • Saturated fat: 4.6g (Women: 23.0% / Men: 15.3%)

  • Salt: 2.1g (Women: 35.0% / Men: 35.0%)

  • Fibre: 22.1g (Women: 73.7% / Men: 73.7%)

You can see how this delicious brunch packs loads of protein, iron, healthy fats, and fibre, with about 250 fewer calories and a third of the saturated fat and salt. So not only are you doing your bit for animal welfare and the environment, your'e also doing your body a big favour! 

Ps. no animal fat to scrape off the baking trays - it's gotta be worth it just for that right?! 

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

 

 

Healthy Vegan Pancakes with Cheat's Blackcurrant Sauce

Healthy vegan pancakes recipe

Looks like you can have your (pan)cake and eat it too... because these pancakes are really healthy - the only ingredients are oats, banana, and almond milk. But they are seriously tasty too - when cooked in a little coconut oil, the banana in them caramelises and they turn sweet and crispy on the outside, but stay soft and fluffy in the middle. I use a bit of a 'shortcut' with the sauce so that's ready in literally two minutes. Try these this weekend - they make the perfect Sunday morning treat, but you can rest assured knowing you're still getting the goodness of oats, a powerhouse grain filled with protein, iron, zinc, and beta-glucans, which have been shown to lower the risk of heart disease. 

Healthy Vegan Pancakes with Blackcurrent Sauce

Ingredients (makes 10 small pancakes):

  • 1 & 1/2 cups oats

  • 1 cup almond milk

  • 1 ripe banana (ripe with black spots essential)

  • 1/2 Tbsp coconut oil to fry

For the 'shortcut' blackcurrent sauce:

  • 2 Tbsp blackcurrent jam

  • 2 Tbsp water

  • 1 Tbsp golden syrup

Method:

Blend the oats in a food processor (or chopping attachment of a hand-held blender) until a rough oat flour has formed. In a cup, mash the banana with a fork to make a puree, then add the banana puree and almond milk to the oats and mix well to form a batter. Heat a little coconut oil in a non-stick pan, then pour small ladles of the batter into the pan (you should just fit four pancakes into a large frying pan). Fry for 2 minutes, or until golden and crispy, then use a spatula to carefully flip them over to fry for a further 2 minutes. To make the sauce, simply spoon the jam, water and syrup into a pan and stir over a gentle heat until thick but pourable. Stack the pancakes up and top with the blackcurrent sauce and some fresh fruit. 

Nutrition (per 5 pancakes plus half the sauce):

  • Protein: 9.3g (Women: 18.6% / Men: 16.9%)

  • Iron: 2.8mg (Women: 18.9% / Men: 24.8%)

  • Calories: 427 (Women: 21.4% / Men: 17.1%)

  • Sugar: 24.2g (Women: 26.9% / Men: 20.2%)

  • Total Fat: 11.8g (Women: 16.9% / Men: 12.4%)

  • Saturated Fat: 6.3g (Women: 31.5% / Men: 21.0%)

  • Salt: 0.2g (Women: 3.3% / Men: 3.3%)

  • Fibre: 8.2g (Women: 27.3% / Men: 27.3%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

 

Chocolate, Banana, and Peanut Butter 'Nicecream'

Healthy vegan chocolate, banana and peanut butter 'nicecream' recipe

Chocolate ice cream for breakfast... call yourself a nutritionist?! Shouldn't you be recommending fruit and nuts for breakfast?

Well, what if I told you you could have both? That's because the only ingredients in this 'nicecream' recipe are bananas, cocoa powder, peanut butter, and almond milk. Plus, no ice cream machines necessary, it's ready instantly just using a blender. The trick is freezing the bananas the night before - when blended with the other ingredients, churning up the high pectin content of the banana creates an incredibly smooth texture, just like soft service ice cream. Add some cocoa powder and peanut butter and you have one of the best flavour combinations known to man. 

Vegan chocolate, banana, and peanut butter 'nicecream'

Ingredients (serves 2):

  • 2 bananas (ripe with black spots is critical)

  • 2 Tbsp cocoa powder

  • 2 Tbsp peanut butter

  • 4 Tbsp almond milk

Method:

Peel and chop the banana up into 1cm slices and pop in the freezer the night before. In the morning, take out your frozen banana, separate the slices, and chuck in a food processor or chopper container attached to handheld blender (high speed blenders like nutribullets are too fast for this) along with the almond milk. Pulse a couple of times, until the banana begins to smash up. Scrape down the sides and pulse again - it will look crumby at first, then gooey, then after a couple of minutes, magically turn into an amazing soft-serve consistency. You may have to scrape down the sides a few times during the process. Add the cocoa and peanut butter and pulse a couple more times to thoroughly mix and aerate the nice cream. 

And that's it! You can eat this straight away, or put back in the freezer for 20 minutes or so until firmed up a bit - but beware, this doesn't keep very well in the freezer, so just make enough for now and eat it up! 

Nutrition (per serving with 2 Tbsp granola sprinkled on top):

  • Protein: 10.4g (Women - 20.8% / Men - 18.9%)

  • Iron: 2.5mg (Women - 16.9% / Men - 22.1%)

  • Calories: 352 (Women - 17.6% / Men - 14.1%)

  • Sugar: 21.9g (Women - 24.3% / Men - 18.3%)

  • Total Fat: 16.0g (Women - 22.9% / Men - 16.8%)

  • Saturated Fat: 2.9g (Women - 14.5% / Men - 9.7%)

  • Salt: <0.1g (Women - <1.0% / Men - <1.0%)

  • Fibre: 8.6g (Women - 28.7% / Men - 28.7%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

 

Quick & Easy Vegan Chia Seed Plum Jam

Easy and Quick Vegan Chia Seed Plum Jam Recipe

This chia seed plum jam really is seriously quick and easy to make. Plus, it requires less added sugar than conventional jam recipes, which means you get to spread it really thickly on your toast! The chia seeds are what helps the jam to set - so there's no boiling to precise temperatures or worrying if it'll set properly - just stir them through and in 15 minutes it'll be a perfect jam consistency. Those chia seeds also pack a nutritional punch too, containing lots of healthy omega-3 fatty acids, protein, iron, and calcium. This vegan jam recipe is hugely versatile too - switch the plums for strawberries, blackberries, or raspberries, and stir it into porridge, dollop on pancakes, or even serve with vegan cheese and biscuits!

Easy Quick Vegan Chia Seed Plum Jam Recipe Healthy

Quick & Easy Vegan Chia Seed Plum Jam Recipe

Ingredients (makes one large jar):

  • 2 cups fresh, ripe plums

  • 2 Tbsp lemon juice

  • 2-4 Tbsp golden or caster sugar (to taste)

  • 3 Tbsp chia seeds

Quick and Easy Vegan Chia Seed Plum Jam Recipe

Method:

Wash and chop the plums to remove the stones, and stir in a saucepan over a low heat, until they break down and become syrupy, about 20 minutes, mashing them up with the back of a wooden spoon (this only takes 5-10 minutes if using berries instead). Stir in the lemon juice, sugar, and chia seeds, then taste for sweetness (adding a little more sugar if desired). Remove the pan from the heat and leave to chill for 15 minutes, and that's it! If you want to make your jam a little thicker you can add more chia seeds, (just one teaspoon at a time, remember it takes 15 minutes for the seeds to thicken). The jam will also set more once it has chilled in the fridge for a while. 

Transfer to a clean jam jar, and keep in the fridge for up to two weeks. Although it doesn't last as long as normal jam, it's so quick and easy to make that you can try it with a new fruit every fortnight. I've made this chia seed jam with strawberries, raspberries, and blackberries - each came out really well. Leave a comment to let me know what other fruits have worked well for you! 

vegan chia seed plum jam recipe healthy quick easy

Nutrition per portion served with 2 slices wholemeal toast (jar divides into approx. 7 large portions):

  • Protein: 9.4g (Women - 18.8% / Men - 17.1%)

  • Iron: 2.0mg (Women - 13.5% / Men - 17.7%)

  • Calories: 212.7 (Women - 10.6% / Men - 8.5%)

  • Sugar: 9.0g (Women - 10.0% / Men - 7.5%)

  • Total Fat: 4.0g (Women - 5.7% / Men - 4.2%)

  • Saturated Fat: 0.6g (Women - 3.0% / Men - 2.0%)

  • Salt: 0.4g (Women - 6.7% / Men - 6.7%)

  • Fibre: 7.7g (Women - 25.7% / Men 25.7%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

The plums starting to break down and become syrupy. I added some chopped apples to the plums in this chia seed jam

The plums starting to break down and become syrupy. I added some chopped apples to the plums in this chia seed jam

Quick easy healthy vegan plum chia seed jam recipe nutrition