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These vegan low calorie breakfasts are the perfect way to start your day. If you’re anything like me, you don’t have a huge appetite in the morning. You’ve just woken up – it takes a while for your belly to kick into gear!
But after all, as the old saying goes, breakfast is the most important meal of the day and we won’t have any of our readers skipping it!
That’s where these light vegan breakfasts come in!
What’s on the menu for vegan low calorie breakfasts?
We’ve got a whole range of healthy vegan breakfast recipes for you today (and once you’ve had breakfast, you can look at our easy vegan lunch recipes!). They are all under 300 calories per serving!
Porridge makes a few appearances, but in some fun new forms that you probably haven’t tried before, like cornmeal porridge and bulgar porridge. These porridge recipes, both traditional and non-traditional, make fantastic low calorie vegan breakfasts because they are super filling, low in fat and come in at only 200-300 calories each (if you want slightly more calories, try our 400 kcal breakfasts here!).
There are also some yummy muffin recipes which work well as vegan weight loss breakfasts because they are made lighter and healthier than normal muffins through some simple swaps.
For example, these vegan protein muffins are sweetened with bananas instead of sugar and enriched with cashew butter instead of butter. Furthermore, in this high protein vegan breakfast, protein powder is added for an extra boost of energy.
And if you’re looking for a low carb vegan breakfast, try a delicious chocolate chia pudding!
Did weight loss bring you here? We can help!
Are you looking for low calorie vegan breakfasts because you are trying to lose weight (if you are, you’ll want to try our vegan low calorie snacks too!)? I thought so!
Well, you are in the right place, because veggie/vegan weight loss is kind of our whole thing.
Healthy vegan breakfasts for weight loss are not the only thing we can offer you!
We are passionate about teaching people how to lose weight healthily and sustainably as a vegetarian, which is why we run our very popular Vegetarian for Weight Loss Course!
However, we’ve got to add a disclaimer to this one: lowering calories indefinitely is not the key to successful weight loss!
By that we mean, a meal is not necessarily BETTER for weight loss just because it is LOWER in calories, because, contrary to the popular narrative, calories are NOT a bad thing.
They are just a measure of energy – and we all need energy from our food, that’s kind of the whole point!
Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan for Weight Loss
- Ideal for weight loss
- Easy vegetarian recipes only
- Automated grocery lists
- Use on mobile or download as PDF
How do I lose weight then?
If you want to lose weight, you need to have a calorie deficit, but not a huge one! You need to make sure you are eating enough to keep you going, so you don’t get cravings that will sabotage your weight loss goals.
Low calorie vegan breakfasts are helpful in that they allow you to keep your initial calorie intake low at the beginning of the day, freeing up more calories for later on in the day (for delicious low calorie lunches!). Or they could allow you to eat multiple small meals rather than 3 big ones, if that works better for you.
However, you still need to make sure you eat enough over the course of the day – we aim for around 1500kcal in total. So combine your easy healthy vegan breakfast with plenty more filling, healthy food throughout the day and you’re off to the races!
Basically it’s low calories, not no calories!
Anyway, that’s today’s lecture out the way! Enjoy these delicious vegan low calorie breakfast (and if you want more, check out these 300 kcal breakfasts too!)!
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Authentic Vegan Banana Pancakes
Check out the recipe here
4.78 from 75 votes
Protein: 14g
Calories: 410kcal
Ready in:20 minutes minutes
Recipe by: HurryTheFoodUp
Bonus: whole grain, naturally sweetened
231 calories per serving
Authentic Vegan Banana Pancakes. Ready in 20 minutes. Complete with easy to follow cooking instructions compiled by the best vegan pancake makers around!
Ready in: 40 minutes
Recipe by: NoSweatVegan
Bonus: oil free, refined sugar free
182 calories per serving
These Vegan Blackberry Muffins are lightly sweetened and topped with a delicious oat streusel! They’re whole wheat, oil-free, and refined-sugar-free. Perfect for breakfast, snacks, packed lunches, and dessert!
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Cornmeal Porridge
Check out the recipe here
4.92 from 24 votes
Protein: 18g
Calories: 404kcal
Ready in:20 minutes minutes
Recipe by: Hauke
Bonus: filling, quick
238 calories per serving
A classic homemade Jamaican breakfast made vegan and more nutritious – and bursting with the same sweet and scrumptiously savoury taste!
Ready in: 30 minutes
Recipe by: SpeakVeggieToMe
Bonus: simple, fresh fruit
201 calories per serving
This sweet and creamy vegan tart recipe is made with mango strawberries, blueberries, and a vegan cream cheese.
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Chickpea Flour Pancake #3 – Fennel and Olive
Check out the recipe here
4.78 from 18 votes
Protein: 19g
Calories: 346kcal
Ready in:20 minutes minutes
Recipe by: Hauke
Bonus: gluten-free, versatile
232 calories per serving
These tangy chickpea pancakes are vegan and incredibly tasty. Getting them right is easy – just follow our simple cooking steps!
Ready in: 15 minutes
Recipe by: MyPlantifulCooking
Bonus: oil free, gluten free
212 calories per serving
Incredibly fluffy, cozy and filling, these vegan oatmeal applesauce pancakes makes the perfect fall breakfast! Only simple pantry staples needed and you can make them in 30 minutes. They are naturally oil-free and gluten-free too!
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Vegan French Toast
Check out the recipe here
5 from 7 votes
Protein: 6g
Calories: 232kcal
Ready in:12 minutes minutes
Recipe by: HurryTheFoodUp
Bonus: easy, quick
232 calories per serving
This vegan French toast should be on every food radar. Our simple guide with the dos and don’ts of French toast means breakfast has never been easier!
Ready in: 5 minutes prep + overnight soaking
Recipe by: AlineCooks
Bonus: energising, filling
252 calories per serving
Chocolate Chia Pudding is a very healthy and delicious breakfast recipe! It’s a real indulgence for all chia pudding and chocolate lovers!
Ready in: 35 minutes
Recipe by: MyPlantifulCooking
Bonus: high protein, transportable
184 calories per serving
Dense yet fluffy and moist, these vegan protein muffins makes a great wholesome breakfast or snack (more healthy veggie protein snacks right this way!)! Incredibly easy to make, and is ready in 40 minutes. These oatmeal protein breakfast muffins are meal-prep friendly and freezable too (try this cherry protein oatmeal for another protein packed oatmeal recipe)!
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Bulgur Porridge
Check out the recipe here
5 from 16 votes
Protein: 16g
Calories: 374kcal
Ready in:12 minutes minutes
Recipe by: HurryTheFoodUp
Bonus: filling, versatile
300 calories per serving
Bulgur porridge completely revitalises the morning rush – with a naturally sweet (and incredibly tasty) whole grain breakfast – it’s vegan, too!
Ready in: 20 minutes
Recipe by: TheVeganLarder
Bonus: gluten free, freeze-able
81 calories per serving
Delicious gluten free courgette fritters (or zucchini) made with pine nuts for a yummy crunch, as well as capers and fresh herbs!
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Tomato Avocado Toast
Check out the recipe here
5 from 8 votes
Protein: 6g
Calories: 279kcal
Ready in:10 minutes minutes
Recipe by: Hauke
Bonus: super quick, super simple
279 calories per serving
A bright and flavourful twist on the hipster classic. Make your Avocado Toast a little more exciting with some tasty fried tomatoes.
Ready in: 25 minutes
Recipe by: TheVeganLarder
Bonus: high protein, gluten-free
73 calories per frittata
Frittata, Eggless quiche, vegan protein bites, whatever you call these yummy little bites, they are a great vegan snack for on the go, picnics and parties (a great little low calorie plant-based snack!)!
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Chia Breakfast Pudding
Check out the recipe here
4.85 from 13 votes
Protein: 17g
Calories: 386kcal
Ready in:7 minutes minutes
Recipe by: HurryTheFoodUp
Bonus: simple, super energising
158 calories per serving
Chia breakfast pudding packs a lot of healthy goodness into a small package! Meet tomorrow’s breakfast!
Try it right away 🙂
No ratings yet
Prep Time:7 minutes minutes
Total Time:7 minutes minutes
Servings:2 people
Calories:158kcal
Author: HurryTheFoodUp
Ingredients
- 4 tbsp chia seeds
- 1 ripe banana
- 1 cup soy milk (or any kind of milk you prefer – keep it gluten-free if you need to)
- 2 tbsp cacao powder
- 2 tbsp hazelnuts (ground)
- 1 tsp maple syrup (in case the banana is not very sweet)
Instructions
Grab a fork and mash the banana in a bowl. Then divide the mash into two glasses.
1 ripe banana
Now, in a bowl mix the chia seeds and cacao powder with the milk. To avoid cacao lumps use a mixer (we use this immersion blender, and it rocks!) or something similar.
4 tbsp chia seeds, 1 cup soy milk, 2 tbsp cacao powder, 1 tsp maple syrup
Pour the mix on top of the banana mash.
And lastly garnish with grated hazelnuts. You can use a food processor to grate them. Or just garnish with whole hazelnuts.
2 tbsp hazelnuts
Pop the pudding into the fridge for roughly 8 hours. Enjoy!
NOTES
IF YOU LIKED THIS RECIPE: Then you definitely need to check out our overnight oats in a jar manual with loads of recipe ideas.
Nutrition
Nutrition Facts
14 Healthy Vegan Low Calorie Breakfasts
Serving Size
193 g
Amount per Serving
Calories
158
% Daily Value*
Fat
5
g
8
%
Saturated Fat
0.6
g
4
%
Sodium
63
mg
3
%
Potassium
412
mg
12
%
Carbohydrates
27
g
9
%
Fiber
5
g
21
%
Sugar
14.1
g
16
%
Protein
6
g
12
%
Vitamin A
50
IU
1
%
Vitamin C
7.4
mg
9
%
Calcium
100
mg
10
%
Iron
1.6
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.
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Well, we hope you found something you like among these vegan low calorie breakfasts (I reckon you’d like our low fat vegan recipes if you liked this!)!
Insights, advice, suggestions, feedback and comments from experts
As an expert and enthusiast, I have personal experiences or opinions, but I can provide information and insights on a wide range of topics. In this case, I can help explain the concepts and ideas mentioned in the article about vegan low calorie breakfasts. Let's break it down:
Vegan Low Calorie Breakfasts
The article discusses a variety of vegan low calorie breakfast options. It emphasizes the importance of having a healthy breakfast, even if you don't have a big appetite in the morning. The recipes provided are under 300 calories per serving, making them suitable for those who are conscious of their calorie intake.
Porridge Recipes
The article mentions different variations of porridge recipes, such as cornmeal porridge and bulgur porridge. These recipes are considered low calorie and filling, making them ideal for a vegan breakfast. They provide a good balance of nutrients and can help keep you satisfied throughout the morning.
Vegan Muffin Recipes
The article also includes some vegan muffin recipes that are lighter and healthier than traditional muffins. These muffins are sweetened with bananas instead of sugar and enriched with cashew butter instead of butter. Some recipes also incorporate protein powder for an extra energy boost. These muffins can be a good option for those looking for a vegan weight loss breakfast.
Low Carb Vegan Breakfast
For those looking for a low carb vegan breakfast, the article suggests trying a delicious chocolate chia pudding. Chia seeds are mixed with soy milk (or any preferred milk) and cacao powder, and then garnished with hazelnuts. This recipe is high in fiber and can help keep you full throughout the morning.
Weight Loss and Calorie Intake
The article briefly discusses weight loss and calorie intake. It emphasizes the importance of creating a calorie deficit, but not excessively restricting calories. The idea is to have a low calorie breakfast to start the day, allowing for more calories later on or for multiple small meals throughout the day. The article also mentions that simply lowering calories is not the key to successful weight loss, and that it's important to focus on healthy and sustainable eating habits.
Additional Resources
The article mentions that the website offers more resources for vegan weight loss, including a Vegetarian for Weight Loss Course. It also provides a free 7-Day Vegetarian High Protein Meal Plan for Weight Loss, which includes easy vegetarian recipes and automated grocery lists.
In summary, the article provides a range of vegan low calorie breakfast options, including porridge recipes, muffin recipes, chia pudding, and more. It emphasizes the importance of a balanced and healthy approach to weight loss, rather than solely focusing on calorie restriction.
