According to research, an approximate 31 million people skip breakfast every day. People that eat breakfast are 12.3% healthier throughout the day than those who skip breakfast. True or not, a delicious breakfast is a wonderful start for the day. With a specialty diet, it can get even more confusing. When you hear the words “vegan” and “keto” mixed together, you may wonder what typical breakfast staples you can consume. So the problem is, what does a keto-vegan breakfast look like, and how can you prepare one easily with a busy schedule? If you are thinking a lot of soy products, think again. My recipes are 100% (non-fermented) soy-free.
A vegan keto diet will change your perception of what breakfast looks like. It will satisfy and nourish you more than ever before and leave you feeling energized and ready to take on your day! Following these easy recipes for a vegan keto breakfast will help to save your day and energy levels. Keep on reading to learn some of the best keto-vegan breakfast ideas to start your day off healthy and energized!
This recipe is ultra-comforting, especially on a cold morning. The best news is that it is low-carb, soy-free, vegan, and super-easy to make! It does require some cooking, though, so you can prepare it in the evening and reheat in the morning for a quick breakfast. In any case, I suggest making a bigger batch ahead of time so that you can easily reheat it on the stove for the next breakfast.
This keto-vegan “oatmeal” contains essential fats from the seeds and nuts to help nourish your body and keep you satiated for the day ahead. It also includes cinnamon which helps to regulate your blood sugar levels, helping you to keep a smooth-sailing with your blood sugar levels in the upcoming hours.
- 2/3 cup = 160 ml chopped walnuts
- 1/2 cup = 120 ml pecans
- 1/3 cup = 60 ml sunflower seeds
- 1/4 cup = 60 ml unsweetened coconut flakes
- 3 tablespoons chia seeds
- 1 teaspoon Ceylon cinnamon
- 1/2 – 1 teaspoon natural maple flavoring or extract (not the syrup!)
- A couple of drops stevia (to taste)
- 3 cups = 700 ml unsweetened coconut milk (the drinkable type in a recyclable tetri-pack; almond milk is also fine)
Add everything into a small saucepan on the stove on low heat until it simmers for about 20 minutes. Make sure you are stirring constantly to separate the chia seeds. Once it has thickened to your liking, remove and serve. This recipe makes 4 servings.
Add some berries to the top, some coconut cream, along with cacao nibs for an extra energy boost.
Chocolate Peanut Butter Smoothie Bowl
Perhaps one of the best benefits of a keto-vegan diet is that you can consume lots of delicious nut butters because of the necessary fat content. If you do not eat peanut butter, you can easily switch this for a nut or seed butter of your choice. Sunbutter (made from sunflower seeds) tastes almost like PB!
Make sure you are using an all natural nut butter with no hydrogenated oils, added sugars, or surprise ingredients!
This recipe includes a satisfying amount of nut butter to keep your body satiated, along with a generous portion of chia seeds. Chia seeds contain a whopping 30% magnesium and manganese, essential fats, protein, fiber, and calcium.
- 1 1/4 cup = 300 ml unsweetened coconut milk (the drinkable type in a recyclable tetri-pack, almond milk is also fine)
- 1 heaping cup = 250 ml peanut butter (or your choice of nut/seed butter, for example, almond butter and sunbutter are lower in carbs)
- 1/4 cup = 60 ml chia seeds (black or white)
- 1-2 tablespoons dark cacao powder
- 1 teaspoon vanilla extract (no sugar added)
- A couple of drops stevia (optional)
- Tiny pinch pink Himalayan salt
Use a blender or food processor to blend all the ingredients until smooth, stopping once in a while and use a spatula to ensure all ingredients are blending evenly. Add mixture to little mason jars and store the extras for future breakfasts. The recipe makes 4 servings.
You can top these vegan keto smoothie bowls with berries, crushed peanuts, coconut cream, cacao nibs, unsweetened chocolate, coconut flakes, or pecans.
Vegan Keto Breakfast Pancakes
I know what you are thinking, I was just as shocked as you are when I created this delicious and keto-vegan pancake recipe! These pancakes contain almond or coconut flour, which are high in essential fats and low in carbohydrates.
The best part about these pancakes is that they are actually nourishing for you, unlike regular pancake recipes. They are a perfectly safe choice for a vegan keto breakfast, including essential fats, and lots of fiber from chia seeds.
- 1/3 cup = 80 ml coconut milk
- 2 tablespoons of your choice of nut or seed butter (I like using almond butter)
- 1 tablespoon coconut flour or 2 tablespoons almond flour
- 1 tablespoon milled chia seeds
- a couple of drops liquid stevia (to taste)
- Optional: pinch vanilla powder
Combine the wet ingredients (coconut milk, nut butter, liquid stevia) in one bowl and the dry ingredients (flour, chia seeds, vanilla powder if using) in another. Then combine the two until thoroughly mixed. Let the mixture sit for about 5 minutes.
Meanwhile, preheat your frying pan with 1 teaspoon extra-virgin coconut oil. When it is heated, add the mixture and spread it evenly into a pancake-like shape. Once the pancake lifts easily (approx. 4 minutes), you can flip it and cook the other side.
Top with your favorite nut or seed butter, chia seed jam, and crushed pecans. You can also top the pancake with fresh wild blueberries, Sukrin syrup and crushed walnuts.
Smashed Avocado on Keto-Vegan Crisp Bread
Regular bread causes your blood sugar to spike more than if you were eating a candy bar. In other words, contrary to most beliefs, regular bread is the worst way to start your day.
That’s why I created this delicious vegan keto crispbread, to give you that satisfying crunch, without the roller coaster sugar rush.
This recipe also includes cilantro which is full of detoxifying properties and an extra vegetable boost from the onion and tomato.
- Follow the recipe for my keto vegan crispbread
- 1 smashed Hass avocado
- 1 tablespoon freshly squeezed lemon juice
- pinch of black pepper
- pinch of sea salt OR Himalayan salt
- 1/4 teaspoon ground cumin
- 2 tablespoons chopped fresh cilantro
- 1 Roma tomato, chopped
- 1/4 onion, chopped
Mix all ingredients together with a fork, then add it to two pieces of crisp bread and enjoy.
Vegan Keto Breakfast Burritos for Two
Everyone loves eating burritos. However, after consuming all those carbohydrates, you are doomed for an upcoming blood sugar crash, pulling you out of ketosis. Plus, tortillas are not keto vegan-friendly.
That’s why I created my own vegan keto tortilla recipe, which opens up doors for many easy, quick, and delicious recipes for breakfast, lunch, dinner, or snacks. These tortillas are grain-free, gluten-free, and 100% plant-based keto-vegan.
This breakfast burrito is packed full of nourishing vegetables to fuel your cells and keep your body happy for the upcoming hours until lunch.
Feel free to use any other vegetable that you desire, as long as it is keto-friendly!
- Follow my recipe for vegan keto tortillas (make two tortillas separately)
- 1/2 onion, chopped
- 6 small button mushrooms, chopped
- 1 bell pepper (preferably green), chopped
- 1/2 green zucchini, chopped
- a handful of fresh spinach
- 1 Hass avocado, sliced
- 1 tablespoon nutritional yeast
- pinch of black pepper
- pinch of sea salt OR Himalayan salt
- 1 teaspoon dried basil OR 1 tablespoon chopped fresh basil
Heat up a frying pan with 1 teaspoon of extra-virgin coconut oil. Add onion and the mushrooms and cook until the onion is translucent and the liquid has evaporated from the mushrooms. Add the rest of the vegetables and spices, except for the nutritional yeast and the spinach. Cook until vegetables are soft then remove from the heat. Add the nutritional yeast and mix well.
Layer the sliced avocado on the vegan keto tortillas, followed by the vegetables and the spinach. Roll up the tortillas like a burritos, and enjoy!
Peanut Butter and Chia Jam on Keto-Vegan Bread
After countless attempts to create a healthy and tasty keto-vegan bread, I finally did it, and I want to share the recipe with you so that you can enjoy it as much as I do! There are countless ideas that you can use with this bread, including snacks, and even for dinner.
Once in a while, we crave good old-fashioned peanut butter and jelly sandwich. However, most store-bought jams include a ton of sugar which will pull you out of ketosis.
I created a delicious chia seed jam that does not include any added sugar. You can add stevia to taste if you want it a bit sweeter. I hope this satisfies all your childhood PB&J cravings.
- Follow my recipe for the keto vegan seed bread
- 1 tablespoon unsweetened all natural peanut butter per serving
- For the chia jam:
- 1 cup = 240 ml frozen raspberries
- 2 tablespoons chia seeds
- 2 tablespoons water
- 1 teaspoon lemon juice (optional)
- a few drops stevia (optional)
Heat a small saucepan to low-medium heat, and add all the ingredients for the chia jam. As the saucepan starts to heat up, the berries will start to melt. Take a spoon and start smashing up the berries with the back of the spoon as they melt. Make sure you are stirring at the bottom of the saucepan to prevent the chia seeds from sticking to the bottom.
The jam will start to thicken, so keep stirring to prevent it from burning at the bottom. After about 5-10 minutes, it should be blended enough, so remove it from the saucepan and let it sit for about an hour to thicken up some more.
Toast a slice of vegan keto seed bread, smear it with the peanut butter, and top with the chia jam. Enjoy!
Learn More Keto-Vegan Recipes Like These
Whether your taste buds prefer sweet or savory, there is something in these vegan keto breakfast recipes for everyone to enjoy.
If you are new to the vegan keto diet and would like to learn more, check out the 7-day vegan keto meal plan! It is full of delicious recipes, along with tips and tricks to successfully follow the keto vegan lifestyle.