Our Recipes: Vegan Breakfasts | Forks Over Knives

Spicy Cajun Hash on Grits

Nancy Macklin, RDN — Mon, 08 Jan 2024 19:26:10 +0000

Creamy grits and a jumble of spicy veggies make for a satisfying Southern-inspired meal. Here, we’ve cooked the grits with vegetable broth and garlic to create a savory base for the saucy Cajun hash. A colorful mixture of carrots, green beans, bell pepper, tomatoes, and kidney beans is seasoned with a Cajun spice blend that will bring the taste of the bayou to your dinner plate. The level of spiciness will depend on the brand of Cajun seasoning you choose, so be conscious about how much you use. To serve, spoon the hash over the grits, squeeze a lemon wedge over everything, and add a sprinkle of fresh parsley.

For more vegan Southern inspiration, check out these tasty ideas:

Jackfruit Jambalaya
Tempeh BBQ Sandwiches with Pineapple Slaw
Southern-Style Banana Pudding Parfaits
Or take a look at our full collection of vegan Southern recipes

Yield: Makes 5⅓ cups hash + 5 cups grits

Time: 60 minutes

1½ cups low-sodium vegetable broth
6 to 8 cloves garlic, minced
1½ cups dry stone-ground grits
1 cup chopped onion
1 cup chopped red bell pepper
1 cup chopped celery
1 cup chopped carrots
2 tablespoons salt-free Cajun seasoning
2 cups cherry tomatoes, halved
1 15-oz. can no-salt-added small red beans or kidney beans, rinsed and drained (1½ cups)
1 cup frozen cut green beans
Sea salt and freshly ground black pepper, to taste
2 tablespoons chopped fresh parsley
Hot pepper sauce
Lemon wedges

Instructions

In a large saucepan combine vegetable broth, 1 teaspoon of the garlic, and 4½ cups water. Bring to boiling. Gradually stir in grits. Reduce heat. Cook, uncovered, 40 to 50 minutes or until thickened and grits are tender, stirring frequently.
For hash, in an extra-large skillet cook onion, bell pepper, celery, carrots, and the remaining garlic over medium 5 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add Cajun seasoning; cook and stir 1 minute. Add tomatoes, red beans, and green beans. Cook 5 to 7 minutes or until tomatoes start to break down and green beans are tender, adding water as needed. Season with salt and black pepper.
Serve hash over grits. Sprinkle with parsley and serve with hot sauce and lemon wedges.

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Crunchy Hash Brown Waffles with Applesauce

Darshana Thacker Wendel — Wed, 03 Jan 2024 18:10:48 +0000

Not sure what to do for breakfast? These crispy, crunchy hash brown waffles are the answer to your morning meal woes. Unlike standard hash browns that only feature shredded potatoes, this nifty recipe sneaks in extra veggies by incorporating carrot and cabbage into the batter. A nonstick waffle maker does a great job of turning out oil-free waffles and creating perfect little pockets to hold your favorite toppings. Serve these waffles with unsweetened applesauce and a homemade Tofu Sour Cream for a latke vibe, or try them with sriracha sauce or ketchup instead.

From Forks Over Knives: Flavor!

For more unique waffle recipes, check out these tasty ideas:

Yield: Makes 6 waffles

Time: 45 minutes

12-oz. package extra-firm tofu, drained
3 tablespoons lemon juice
1 tablespoon white wine vinegar
¾ teaspoon sea salt
¼ teaspoon yellow mustard
8 oz. russet or Yukon gold potatoes, cut into large pieces (about 2 cups)
1 large carrot, peeled and cut into large pieces (about 1 cup)
3 oz. green cabbage, cut into large pieces (1 cup)
¾ cup oat flour
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon baking powder
⅛ teaspoon freshly ground black pepper
½ cup unsweetened, unflavored plant-based milk
Unsweetened applesauce

Instructions

For Tofu Sour Cream, in a blender combine tofu, lemon juice, white wine vinegar; ½ teaspoon sea salt, and the yellow mustard. Cover and blend until smooth and creamy. Refrigerate until ready to use.
Preheat oven to 250°F. Place a cooling rack inside a baking sheet.
In a food processor combine potatoes, carrot, and cabbage; pulse until finely chopped. Transfer chopped vegetables to a large nonstick skillet; cook over medium-low about 5 minutes or until potatoes are almost tender, stirring occasionally.
In a medium bowl stir together the remaining ¼ teaspoon salt, and the next five ingredients (through pepper). Add flour mixture and milk to potato mixture; mix well.
Preheat waffle maker according to manufacturer’s directions. Spoon ½ cup of the potato mixture into the waffle maker. Close lid; cook about 5 minutes or until waffle loosens easily when you lift the lid. (If waffle splits when you lift the lid, close it and cook 1 minute more.)
Remove waffle from waffle maker, and place it on the prepared rack in oven to keep warm. Repeat with remaining potato mixture to make additional waffles. Serve waffles warm with applesauce and Tofu Sour Cream (if using).

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Khichdi (Spiced Lentil and Rice Porridge)

Juliana Hale — Thu, 28 Dec 2023 04:00:00 +0000

Khichdi is a traditional Indian dish that features a base of creamy lentils and rice laced with aromatic spices. The texture is similar to a thick pea soup, and our version includes bite-size chunks of potatoes, tomatoes, and peas to add some extra substance. A symphony of seasonings—including cumin, cinnamon, cardamom, and cayenne—strike the perfect balance between savory, sweet, and spicy, which means you could enjoy khichdi for breakfast just as easily as you could include it on the dinner table. Here, we add an extra layer of yum with a homemade cashew cream that adds a yogurt-like creaminess and subtle tang to the porridge. Feel free to top with red pepper flakes or fresh cilantro before you dig in!

For more vegan lentil recipes, check out these tasty ideas:

Kale and Lentil Salad with Potatoes
Lentil and Spinach Soup
Harvest Vegetable Casserole with Lentils and Gravy
Or take a look at our collection of vegan lentil recipes

Yield: Makes 7 cups

Time: 60 minutes

¼ cup raw cashews, soaked 10 minutes in boiling water
½ teaspoon onion powder
½ teaspoon garlic powder
¼ to ½ cup unsweetened, unflavored plant-based milk
1 cup brown basmati rice
1 cup split mung beans or yellow split peas
1 cup chopped onion
1 cup chopped yellow bell pepper
½ teaspoons sea salt
½ teaspoon ground cumin
½ teaspoon ground turmeric
¼ teaspoon ground cardamom
¼ teaspoon ground cinnamon
⅛ teaspoon cayenne pepper
1 cup chopped russet potato
1 cup chopped roma tomatoes
½ cup frozen peas

Instructions

For Cashew Cream, in a small food processor combine the cashews, onion powder, and garlic powder. Pulse until finely ground. Gradually add the plant-based milk while processing until sauce is creamy. Set aside until ready to use.
Place rice and mung beans in a fine-mesh sieve. Rinse under cold water until water runs clear.
In a large saucepan cook onion and bell pepper over medium 3 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in the next six ingredients (through cayenne pepper). Cook 1 minute more. Add rice and mung beans, potato, and 5 cups water. Bring to boiling; reduce heat. Cover and simmer 30 minutes.
Stir in tomatoes and peas. Cook 15 minutes more or until vegetables are tender and mixture is the consistency of porridge. Drizzle servings with Cashew Cream.

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11 Hearty Vegan Breakfast Casseroles and Bakes to Start Your Day Right

Lisa Esile, MS — Thu, 09 Nov 2023 18:33:28 +0000

Sick of the same old breakfasts? Want a special brunch to celebrate with friends and family? Loaded with veggies and grains and packed with flavor, vegan breakfast bakes are a great way to start the day. And most bakes refrigerate well, making them a handy option for baking ahead and then simply reheating the morning of. From baked oatmeal and fruity quinoa crumble to comforting potato casseroles, “eggy” frittatas, and hearty rice and beans, this collection of vegan breakfast bakes is guaranteed to up your breakfast game. As an added bonus, all recipes are free of oil and refined sugar, so they’ll leave you feeling supercharged and not sluggish.

For more breakfast ideas, check out these Deliciously Healthy Vegan Brunch Recipes

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Vegan Chilaquiles

Ellen Boeke — Wed, 08 Nov 2023 18:34:29 +0000

Chilaquiles originated as a way to use leftover tortillas the morning after a big meal, but this taco-inspired version would be perfect at any time of day. Here, crispy tortilla chips are smothered in a tangy homemade salsa and topped with hearty quinoa infused with the smoky, spicy flavors of Southwest seasoning. Creamy black beans add extra substance while fresh cilantro and scallions dial up the herbal aromas of this mouthwatering dish. Feel free to top with a drizzle of your favorite hot sauce, and dig in!

For more vegan Mexican-inspired breakfast recipes, check out these tasty ideas:

Savory Tamale Breakfast Bowls
Breakfast Tostadas
Mexican Breakfast Hash with Lime Crema
Or take a look at our full collection of vegan Mexican recipes

Yield: Makes 7½ cups

Time: 40 minutes

3 6-inch corn tortillas, cut into wedges
1 14.5-oz. can no-salt-added fire-roasted diced tomatoes
1½ cups low-sodium vegetable broth or water
½ cup chopped onion
1 small jalapeño chile, halved and seeded, if desired
2 cloves garlic, halved
½ teaspoon salt
3 cups cooked red or tricolor quinoa
1 tablespoon nutritional yeast
1 tablespoon salt-free taco seasoning
1 teaspoon smoked paprika
1 15-oz. can no-salt-added black beans, rinsed and drained (1½ cups)
½ cup sliced scallions
Chopped fresh cilantro

Instructions

Preheat oven to 400°F. Spread tortilla wedges on a baking sheet. Bake 10 to 12 minutes or until toasted.
In a blender combine undrained tomatoes, 1 cup of the broth, the onion, jalapeño, garlic, and salt. Cover and blend until smooth. Transfer to a large nonstick skillet. Cook over medium 8 to 10 minutes or until slightly thickened. Stir in tortilla wedges until coated. Cook 2 minutes or until heated through.
Meanwhile, in a medium saucepan combine quinoa, the remaining ½ cup broth, the nutritional yeast, taco seasoning, and smoked paprika. Cook over medium 4 to 5 minutes or until broth is mostly absorbed.
Spoon quinoa mixture into shallow dishes. Top with tortilla mixture, beans, scallions, and cilantro.

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Scrambled Tofu Casserole with Mushrooms and Spinach

Darshana Thacker Wendel — Mon, 06 Nov 2023 18:19:36 +0000

Whether you’re hosting guests for the holidays or dishing up a family breakfast, it’s always good to have recipes on hand that you can make the night before and pop in the oven when it’s time to eat. This scrumptious scrambled tofu casserole gets its eggy flavor from black salt. (Sea salt will work just fine, too.) Turmeric, garlic, lemon juice, and thyme join forces with the salt to elevate the flavors of this breakfast bake, while mushrooms, spinach, and bell peppers add satisfying veggie substance. Cubes of whole wheat bread soak up the extra sauciness like a savory French toast, but you could also leave them out and spoon the casserole onto toasted bread instead. Serve with a side of ketchup to start your day on a delicious note.

For more vegan breakfast bakes, check out these tasty ideas:

Yield: Makes 8 cups

Time: 70 minutes

2 cups chopped red onion
16 oz. fresh cremini or button mushrooms, chopped
2 medium red bell peppers, cut into ½-inch dice
¼ cup chopped fresh parsley
12 cloves garlic, minced
2 teaspoons dried oregano, crushed
2 teaspoons dried thyme, crushed
1 teaspoon ground turmeric
2 12-oz. package extra-firm tofu, drained and crumbled (5 cups)
2 cups packed fresh spinach or arugula
2 tablespoons lemon juice
1 teaspoon black salt or sea salt
Freshly ground black pepper, to taste
8 slices whole wheat bread
½ cup cherry tomatoes, halved
Ketchup

Instructions

In a very large skillet cook the first eight ingredients (through turmeric) over medium-high 7 to 8 minutes or until onion is translucent, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Add crumbled tofu; cook 5 to 6 minutes more or until tofu turns yellow and any remaining liquid is cooked off. Add spinach, lemon juice, and salt. Mix well and season with black pepper. Remove from heat.
Cut three slices of bread into ½-inch cubes; stir cubes into scramble. Spoon scramble into a 2-quart rectangular baking dish. Let scramble cool completely. Cover and chill until ready to bake.
When ready to bake and serve, remove casserole from refrigerator. Preheat oven to 350°F. Cut the remaining five slices of bread into quarters and insert them decoratively into scramble. Arrange tomatoes over top. Bake 35 minutes or until scramble is heated through and bread is toasted. Serve warm with ketchup.

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Healthy Breakfast Nachos with Vegan Sour Cream

Darshana Thacker Wendel — Thu, 19 Oct 2023 18:27:38 +0000

Need some extra motivation to get out of bed in the morning? You won’t be tempted to snooze your alarm when you can have a batch of these yummy breakfast nachos ready in minutes. Crispy tortilla chips are loaded with hearty beans, sweet corn, and crunchy veggies that are coated in spicy Southwest seasonings. And while the toppings are an important part of the recipe, we all know that nachos are only as good as their sauce—trust us when we say the tangy, homemade vegan sour cream will leave you licking your fingers. (Our Vegan Queso Sauce would be equally delicious.) Juicy pico de gallo and creamy avocado add Mexican flair to the dish, but feel free to drizzle on any other salsa or hot sauce you love once the nachos are out of the oven. While you can certainly make the whole dish at once, we love prepping the baked chips, nacho toppings, and sour cream ahead of time so it’s easy to throw together for a busy morning brekkie. All the different components of this dish can be stored for up to two days in the fridge, but you’ll want to assemble the nachos in a casserole dish right before baking.

For more vegan nacho recipes, check out these tasty ideas:

Yield: Makes 18 cups

Time: 1 hour 70 minutes

16 6-inch corn tortillas
3 cups cooked brown rice
2 15-oz. cans black beans, rinsed and drained (3 cups)
2 cups fresh or frozen corn
1 cup chopped onion
1 cup chopped red bell pepper
1 cup chopped fresh poblano chile
¼ cup chopped fresh cilantro
¼ cup + 3 tablespoons lemon juice
2 tablespoons taco seasoning
1½ teaspoons garlic powder
12-oz. package extra-firm tofu, drained
1 tablespoon white wine vinegar
½ teaspoon sea salt
¼ teaspoon yellow mustard
1 16-oz. container store-bought pico de gallo
1 avocado, halved, seeded, peeled, and cut into ½-inch dice

Instructions

Preheat oven to 350°F. Line two baking sheets with parchment paper. Cut each tortilla into eight triangles. Spread them in a single layer on prepared baking sheets. Bake 20 minutes or until light brown and crispy, turning halfway through baking time. Cool completely. Store chips in an airtight container until ready to use.
In a large bowl stir together the next 7 ingredients (through cilantro), ¼ cup lemon juice, the taco seasoning, garlic powder, and a pinch of sea salt. Cover and chill until ready to bake.
For Tofu Sour Cream, in a blender combine tofu, remaining 3 tablespoons lemon juice, the white wine vinegar, ½ teaspoon sea salt, and the yellow mustard. Cover and blend until smooth. Refrigerate until ready to serve.
When ready to bake and serve, preheat oven to 350°F. Arrange baked chips in a 3-quart rectangular baking dish. Top with bean mixture; spread in an even layer over chips. Bake, uncovered, 35 minutes or until heated through. Top with Tofu Sour Cream, pico de gallo, and avocado. Serve warm.

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Vegan Cinnamon Bun Muffins

Dreena Burton — Tue, 10 Oct 2023 17:41:55 +0000

Start your morning on a sweet note with these tantalizing vegan cinnamon muffins from Dreena Burton. A blend of spelt and oat flours creates a fluffy texture that locks in the warming flavors of cinnamon, vanilla, and maple syrup, while raisins add pockets of natural sweetness throughout the batter. Vegan yogurt ensures a perfectly moist end result, but the best part of these baked goodies is the cinnamon-sugar date paste topping. Sprinkled on top just before going in the oven, this gooey, melt-in-your-mouth garnish is the perfect whole-food, plant-based way to enjoy a cinnamon roll without all the processed ingredients. Enjoy this recipe as a light breakfast, an afternoon snack, or dessert!

Recipe by Dreena Burton for forksmealplanner.com

For more vegan muffin recipes, check out these tasty ideas:

Yield: Makes 12 muffins

1½ cups spelt flour
½ cup oat flour
2½ teaspoons ground cinnamon
½ teaspoon sea salt
2 teaspoons baking powder
½ teaspoon baking soda
½ cup plain vegan yogurt
½ cup pure maple syrup
½ cup unsweetened, unflavored plant-based milk
2 tablespoons raisins
2 teaspoons pure vanilla extract
⅓ cup chopped pitted dates
2 tablespoons pure cane sugar

Instructions

Preheat oven to 350°F. Line twelve 2½-inch muffin cups with paper liners or use silicone muffin cups. In a large bowl combine flours, 1½ teaspoons of the cinnamon, and ¼ teaspoon of the salt. Sift baking powder and baking soda into bowl; mix well.
In a medium bowl stir together the next five ingredients (through vanilla). Add to flour mixture. Stir just until flour is moistened. (Do not overmix.) Spoon into prepared muffin cups.
In a small bowl stir together dates, sugar, and the remaining 1 teaspoons cinnamon and ¼ teaspoon salt. Rub mixture together with your fingertips until small clumps form. Spoon 1 to 2 teaspoons date mixture over batter in each muffin cup.
Bake 20 minutes or until muffins are set to the touch. Let stand in cups 10 minutes. Remove muffins from cups and cool completely on a wire rack. Sprinkle with any remaining date mixture.

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Quinoa and Apple Breakfast Casserole with Cherry Drizzle

Darshana Thacker Wendel — Wed, 13 Sep 2023 16:49:46 +0000

This warming quinoa and apple breakfast casserole makes a nice morning meal for about four people. Orange- and ginger-infused quinoa takes on an oatmeal-like consistency when layered between tender apple slices and baked in the oven until all the flavors meld together. Dates add bursts of natural sweetness, while creamy almond butter forms the base of a sweet cherry sauce to drizzle over each serving. Adding a sprinkling of sesame seeds is optional, but we love the subtle crunch it gives to the soft fruit. The best part? This cobbler-like dish can be made up to two days in advance and stored in the fridge until you’re ready to chow down!

Tip: Sesame butter is not the same as tahini. It’s thicker and grainier because it is ground from unhulled sesame seeds. Look for it in natural food stores or online.

For more vegan breakfast casseroles, check out these tasty ideas:

Yield: Makes 6 cups

¾ cup chopped pitted fresh or frozen sweet cherries
½ cup chopped walnuts
1½ cups cooked quinoa
1½ cups chopped pitted dates
1 cup orange juice
1 tablespoon orange zest
2 teaspoons grated fresh ginger
1 teaspoon ground cinnamon
4 Gala or Fuji apples, cored and very thinly sliced
2 tablespoons almond or sesame butter (see tip in intro)
1 tablespoon sesame seeds

Instructions

Set aside ¼ cup of the cherries and 2 tablespoons of the walnuts to garnish the finished casserole. Store them separately in the refrigerator.
In a medium bowl stir together ¼ cup of the remaining cherries, the remaining walnuts, the quinoa, ¾ cup of the dates, ½ cup of the orange juice, 1½ teaspoons of the orange zest, the ginger, and cinnamon.
In a 2-quart rectangular baking dish arrange half of the apple slices in an overlapping pattern so they cover bottom of dish. Spread quinoa mixture evenly over apples. Layer the remaining apples over top. Cover surface of apples with plastic wrap (to prevent browning); refrigerate up to 2 days.
For cherry sauce, in a blender combine the remaining ¾ cup dates, ¼ cup cherries, ½ cup orange juice, and 1½ teaspoons zest; the almond butter; and ½ cup water. Cover and blend until smooth. Chill until ready to bake.
When ready to bake and serve, remove sauce from refrigerator and let warm to room temperature. Preheat oven to 375°F. Remove plastic wrap from dish and cover with foil. Bake, covered, 35 to 40 minutes or until heated through and apples on top start to soften. Remove from oven and let stand, covered, 5 minutes.
Drizzle sauce over casserole and sprinkle with reserved cherries and walnuts and the sesame seeds. Serve warm.

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Sweet Congee with Dates and Apricots

Del Sroufe — Mon, 07 Aug 2023 17:16:57 +0000

A staple breakfast food in China, congee is a rice porridge that can be made either savory or sweet. In this satisfying recipe, the warming notes of cinnamon and clove are combined with tart dried apricots to create a morning meal packed with flavor. Dates lend natural sweetness to the dish, but you could easily substitute them for a drizzle of maple syrup instead. Congee is a delicious way to use up leftover brown rice and is an incredibly forgiving dish, so feel free to get creative with the spices and toppings! Pumpkin seeds, fresh fruit, or a swirl of nut butter are all excellent additions to fuel your day with the power of plants.

Tip: Look for unsulfured dried apricots to avoid sulfur dioxide, a preservative that can aggravate asthma and food sensitivities.

From Forks Over Knives: The Cookbook

For more vegan porridge recipes, check out these tasty ideas:

Yield: Makes 5 cups

4 cups cooked brown rice
½ cup chopped pitted dates
½ cup chopped dried apricots
1 large stick cinnamon
¼ teaspoon ground cloves
Sea salt, to taste

Instructions

In a large saucepan bring 2 cups water to boiling over medium. Stir in the first five ingredients (through cloves). Reduce heat to medium-low. Cook 15 minutes or until mixture thickens into a porridge. Remove cinnamon stick, season with salt, and serve hot.

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