Bowl of oatmeal with beans.With the price of eggs continuing to rise, many are looking for healthy breakfast alternatives. Eggs are a terrific source of vitamins A, D, B12, and protein. More concerning are all the ingredients that often come with having eggs for breakfast, such as butter, cheese, and bacon or sausage. If you’re looking for healthy alternatives to scrambles and omelets, consider dishes that are high in fiber and water and will keep you full throughout the morning. Classic breakfast dishes like oatmeal (or any cooked grain) are naturally rich in fiber. Tofu and bean dishes also provide protein. There’s even a sweet and healthy alternative to traditional pancakes.
Savory Oatmeal
Maria Gureeva of Earth of Maria recommends a savory take on oatmeal that includes zucchini and black beans. Savory oatmeal may be unfamiliar to those accustomed to the brown sugar and maple syrup variety. Seasoning oatmeal with turmeric, cumin, and garlic powder may seem unorthodox, but the added flavor can provide a welcome kick on a cold morning.
Oats can be made thick or runny, and adding plant-based yogurt or milk can result in a creamy texture. Black beans or chickpeas add texture and protein. Gureeva recommends topping savory oatmeal with fresh herbs, avocado, tofu, nuts and seeds, grated zucchini, corn, spinach, and tomatoes. Season with salt, pepper, garlic powder, or tamari depending on preference.
Ingredients can be added to the mixture of oats and water as they cook. Once the liquid has been absorbed, add fresh toppings like avocado, tomatoes, herbs, and a spoonful of yogurt.
Tofu Scrambles
Catherine Perez of plant-basedRD explores the possibilities of tofu scrambles as part of her plant-based breakfast jars. Start with scrambled tofu and top with a variety of ingredients: black beans, cooked quinoa, cherry tomatoes, avocado, cooked diced potatoes or tater tots, chopped kale or diced onions.
Perez scrambles her tofu by first sauteing onion and garlic, then adding tofu, soy sauce, and plant-based milk. Stir until liquid is absorbed and season to taste. Perez notes that you can make these breakfast jars the day before and store them in the fridge for the next morning.
Sweet Potato Pancakes
Working healthier ingredients into familiar dishes is the best way to improve the nutritional value of your diet. Even fluffy pancakes can be more than sponges for maple syrup by swapping out much of the refined flour for sweet potatoes.
Yumna Jawad of Feelgoodfoodie suggests taking any leftover mashed, boiled, or baked sweet potatoes and then mixing in about the same amount of flour. Add flax meal and plant-based milk to form a batter. The resulting pancakes will benefit from the natural sweetness of the sweet potatoes, but familiar toppings like maple syrup, cinnamon, and berries are a natural way to top off your breakfast stack.
The price of eggs will eventually come down to earth, but even after it does, you might find these plant-based dishes a welcome addition to your morning menu.
