Kicking off your day with a wholesome breakfast can pave the way for success, but finding the time to prepare a healthy meal every morning can be challenging. That’s where meal prep comes in handy. By spending a little time preparing breakfasts in advance, you can ensure you have delicious, plant-based options ready to go all week long. Here are 10 easy vegan breakfast meal prep ideas to help you establish a healthier morning routine:
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1. Vegan Overnight Oats: A Perfect Meal Prep Choice
Overnight oats are a classic meal prep breakfast for good reason. They’re incredibly simple to make, endlessly customizable, and packed with nutrients to fuel your day.
Basic Recipe:
- 1/2 cup rolled oats
- 1/2 cup plant-based milk
- 1 tablespoon chia seeds
- 1-2 teaspoons maple syrup or other sweetener
- Pinch of salt
Combine all ingredients in a jar and refrigerate overnight. In the morning, add toppings like fresh fruit, nuts, coconut flakes, or a dollop of nut butter.
Flavor variations:
- Banana Peanut Butter: Mash 1/2 banana into the oats and add 1 tablespoon of peanut butter
- Berry Vanilla: Add 1/4 cup mixed berries and 1/4 teaspoon vanilla extract
- Pumpkin Spice: Stir in 2 tablespoons pumpkin puree and 1/4 teaspoon pumpkin pie spice
- Chocolate Cherry: Add 1 tablespoon cocoa powder and 1/4 cup chopped cherries
Prep 4-5 jars at once for a week’s worth of easy grab-and-go breakfasts. Overnight oats will keep in the fridge for up to 5 days.
2. Chia Pudding: Easy Vegan Breakfast Meal Prep Recipe
Like overnight oats, chia pudding is another no-cook breakfast that’s perfect for meal prep. Chia seeds are packed with omega-3 fatty acids, fiber, and protein.
Basic Recipe:
- 1/4 cup chia seeds
- 1 cup plant-based milk
- 1-2 teaspoons maple syrup or other sweetener
- 1/4 teaspoon vanilla extract
- Pinch of salt
Whisk all ingredients together in a jar or container. Let sit for 5 minutes, then whisk again to prevent clumping. Refrigerate overnight or for at least 2 hours until thickened.
Flavor variations:
- Chocolate: Add 1 tablespoon cocoa powder
- Matcha: Stir in 1 teaspoon of matcha powder
- Mango: Blend 1/2 cup fresh or frozen mango into the milk before adding chia seeds
- Coconut: Use coconut milk and top with toasted coconut flakes
Chia pudding will keep in the fridge for 4-5 days. Make a big batch on Sunday and portion it into individual containers for the week ahead.
3. Baked Oatmeal: A Warm Vegan Breakfast Meal Prep Option
For a warm and comforting make-ahead breakfast, try baked oatmeal. It’s like a cross between traditional oatmeal and a hearty muffin.
Basic Recipe:
- 2 cups rolled oats
- 1/4 cup ground flaxseed
- 1 teaspoon baking powder
- 1/4 teaspoon salt
- 1 teaspoon cinnamon
- 2 cups plant-based milk
- 1/4 cup maple syrup
- 1 mashed banana or 1/4 cup applesauce
- 1 teaspoon vanilla extract
Preheat oven to 375°F (190°C). Mix dry ingredients in a bowl. In a separate bowl, whisk together wet ingredients. Combine wet and dry mixtures, then pour into a greased 8×8-inch baking dish. Bake for 35-40 minutes until golden and set.
Flavor variations:
- Apple Cinnamon: Add 1 diced apple and increase cinnamon to 2 teaspoons
- Blueberry Lemon: Fold in 1 cup of blueberries and add a zest of 1 lemon
- Peanut Butter Banana: Swirl 1/4 cup peanut butter into the batter before baking
- Carrot Cake: Add 1 cup shredded carrots, 1/4 cup raisins, and 1/4 teaspoon nutmeg
Cut into portions and store in the fridge for up to 5 days or freeze for longer storage. Reheat individual servings in the microwave when ready to eat.
4. Tofu Scramble: Savory Vegan Breakfast Meal Prep Delight
For a savory vegan breakfast meal prep option, tofu scramble is hard to beat. It’s high in protein and can be customized with your favorite vegetables and seasonings.
Basic Recipe:
- 1 block extra-firm tofu, pressed and crumbled
- 1 tablespoon olive oil
- 1/4 cup nutritional yeast
- 1 teaspoon turmeric
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Salt and pepper to taste
Heat oil in a skillet over medium heat. Add crumbled tofu and spices, cooking for 5-7 minutes until heated through and slightly crispy.
Add-ins:
- Sautéed bell peppers and onions
- Spinach or kale
- Sliced mushrooms
- Diced tomatoes
- Vegan cheese shreds
Make a large batch of tofu scramble at the beginning of the week. Store in airtight containers in the fridge for 3-4 days. Reheat in the microwave or in a skillet with a splash of plant milk to prevent drying out.
5. Breakfast Burritos
vegan breakfast meal prep burritos are perfect for meal prep because they can be made in advance and frozen for quick grab-and-go meals.
Basic Recipe:
- Large tortillas (use gluten-free if needed)
- Tofu scramble (see recipe above)
- Black beans
- Roasted potatoes or sweet potatoes
- Avocado
- Salsa
Assemble burritos by layering ingredients in the center of each tortilla. Fold in the sides and roll tightly. Wrap individually in foil or parchment paper.
Variations:
- Use refried beans instead of black beans
- Add sautéed bell peppers and onions
- Include vegan cheese shreds
- Try different salsas or hot sauces for a variety
To freeze, place wrapped burritos in a freezer bag. They’ll keep for up to 3 months. To reheat, remove foil and microwave for 2-3 minutes, flipping halfway through, or heat in a 350°F (175°C) oven for about 20 minutes.
6. Smoothie Packs
Smoothies are a quick and easy breakfast option, but measuring out ingredients every morning can be time-consuming. Streamline your routine by preparing smoothie packs in advance.
How to make smoothie packs:
- Choose your favorite smoothie recipes
- Measure out all the frozen ingredients (fruit, vegetables, etc.) for each smoothie
- Place measured ingredients into individual freezer bags or containers
- Label each pack with the recipe name and any fresh ingredients to add when blending
When you’re ready for a smoothie, simply dump a frozen pack into your blender, add liquid and any fresh ingredients, and blend.
Smoothie pack ideas:
- Green smoothie: Spinach, banana, pineapple, and ginger
- Berry blast: Mixed berries, banana, and ground flaxseed
- Tropical: Mango, pineapple, banana, and coconut flakes
- Chocolate peanut butter: Banana, cocoa powder, and peanut butter
Smoothie packs will be kept in the freezer for up to 3 months. Make sure to label them with the date for easy tracking.
7. Granola
Homemade granola is a versatile breakfast option that can be enjoyed on its own, with plant-based milk, or as a topping for smoothie bowls or chia pudding.
Basic Recipe:
- 3 cups rolled oats
- 1 cup mixed nuts and seeds
- 1/4 cup coconut oil, melted
- 1/4 cup maple syrup
- 1 teaspoon vanilla extract
- 1/2 teaspoon cinnamon
- 1/4 teaspoon salt
Preheat oven to 300°F (150°C). Mix all ingredients in a large bowl. Spread on a baking sheet and bake for 30-35 minutes, stirring halfway through, until golden brown. Let cool completely before storing.
Mix-ins to add after baking:
- Dried fruit (raisins, cranberries, chopped apricots)
- Coconut flakes
- Chocolate chips
Store granola in an airtight container at room temperature for up to 2 weeks or in the fridge for up to a month. Portion into individual servings for easy grab-and-go breakfasts.
8. Breakfast Cookies
Who says you can’t have cookies for breakfast? These wholesome vegan breakfast meal prep cookies are packed with nutritious ingredients to start your day right.
Basic Recipe:
- 2 mashed bananas
- 1 cup almond butter
- 1/4 cup maple syrup
- 1 teaspoon vanilla extract
- 2 cups rolled oats
- 1/4 cup ground flaxseed
- 1 teaspoon cinnamon
- 1/2 teaspoon baking powder
- 1/4 teaspoon salt
- 1/2 cup mix-ins (chocolate chips, dried fruit, chopped nuts)
Preheat oven to 350°F (175°C). Mix wet ingredients in a large bowl. Add dry ingredients and mix-ins, stirring to combine. Drop spoonfuls of dough onto a baking sheet and flatten slightly. Bake for 12-15 minutes until golden.
Flavor variations:
- Peanut butter chocolate chip
- Oatmeal raisin
- Cranberry almond
- Carrot cake (add shredded carrots and chopped walnuts)
Store cookies in an airtight container at room temperature for up to 5 days or in the fridge for up to a week. You can also freeze them for up to 3 months.
9. Vegan Frittata
A vegan frittata made with chickpea flour is a protein-packed option that’s great for meal prep. It can be sliced and enjoyed cold or reheated throughout the week.
Basic Recipe:
- 2 cups chickpea flour
- 2 cups water
- 2 tablespoons nutritional yeast
- 1 teaspoon baking powder
- 1/2 teaspoon turmeric
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- 2 cups mixed vegetables (spinach, bell peppers, onions, etc.)
Preheat oven to 375°F (190°C). Whisk the chickpea flour mixture in a bowl. Fold in vegetables. Pour into a greased 9-inch pie dish or cast-iron skillet. Bake for 30-35 minutes until set and golden.
Variations:
- Add vegan cheese shreds
- Try different vegetable combinations
- Sprinkle with fresh herbs before serving
Store the frittata in the fridge for up to 5 days. Enjoy cold or reheat slices in the microwave or oven.
10. Breakfast Quinoa Bowls
For a twist on traditional oatmeal, try vegan breakfast meal prep quinoa bowls. Quinoa is a complete protein, making it an excellent choice for a vegan breakfast.
Basic Recipe:
- 1 cup quinoa, rinsed
- 2 cups water or plant-based milk
- Pinch of salt
- 1 teaspoon vanilla extract
- 1-2 tablespoons maple syrup
Combine quinoa, liquid, and salt in a pot. Bring to a boil, then reduce heat and simmer for 15 minutes until quinoa is tender. Stir in vanilla and sweetener.
Topping ideas:
- Fresh fruit (berries, sliced banana, diced apple)
- Nuts and seeds
- Nut butter
- Cinnamon or other spices
- Plant-based yogurt
Cook a large batch of quinoa at the beginning of the week. Store in the fridge and reheat portions as needed, adding a splash of plant milk if it’s too dry. Add toppings just before serving.
nutritional benefits:
A vegan breakfast meal prep can be rich in fiber, vitamins, and healthy fats while being lower in cholesterol. Foods like oats, chia seeds, and fruit provide essential nutrients to start your day right.
By incorporating these vegan breakfast meal prep ideas into your routine, you can ensure that you start each day with a nutritious, plant-based meal. Experiment with different recipes and find your favorites to keep your mornings interesting and delicious.
Remember, the key to successful meal prep is to choose recipes you enjoy and to keep things simple. With a little planning and preparation, you’ll be well on your way to establishing a healthier morning routine.
For more easy, plant-based breakfast options, check out my Banana Blueberry Breakfast Ideas.
Looking for a grab-and-go breakfast? Try my Almond Butter Overnight Oats, a vegan-friendly choice.
If you prefer smoothies, you’ll love my Avocado Berry Smoothies for a high-protein, vegan pre-workout meal.