By Reed Mangels, PhD, RD

A Vegetarian Resource Group member contacted us and asked for breakfast ideas. Here’s her story. “I’m a lifelong vegan, in grad school, working part-time, and training for a marathon. I run early in the morning (5:30 AM), before going directly to work. My job is physically demanding and I’m on my feet for 7-8 hours. Usually I toast an English muffin and spread it with margarine before leaving home and eat it along with coffee after my run. I pack a lunch and eat it mid-way through my work shift but I’m hungry way before lunch time. What are some breakfast ideas that don’t require cooking? I don’t have time in the morning to cook nor can I heat something up at work. I’d like ideas for food I can eat quickly in the parking lot before work without making a mess. I don’t like dried fruit, yogurt, or energy bars”

It’s not surprising that our member is hungry before lunch! Here’s what I suggested.

“With your active schedule, an English muffin is just an appetizer. What would make that English muffin more of a meal? A thick layer of peanut butter or other nut butter provides protein and fat and reduces mid-morning hunger pangs. For something different, you could explore the world of bean and tofu dips.  Hummus comes in a lot of flavors – experiment to see which ones you like. Purée or mash tofu with herbs or pickle relish and a little vegan mayonnaise to make tofu salad. You can buy ready-to-eat dips and spreads or make your own, perhaps on the weekend when you have more time. Baked tofu or deli slices are other ideas for a quick, filling breakfast sandwich. Even something as simple as several good shakes of nutritional yeast on your English muffin with margarine will add some calories and protein along with flavor.

Find a vegan breakfast meat that you enjoy, cook it ahead of time and eat it either on your English muffin sandwich or on the side. There are lots of products in the refrigerator or freezer case at stores or you can make your own ahead of time.

Overnight oats can be filling and refreshing on a hot morning, especially if you transfer the container with the oats right from the refrigerator to an insulated lunch bag with an ice pack. Before going to bed, mix a cup of oats, 1-1/2 cups of plant milk, a mashed banana, and ¼ cup of chia seeds. Stir and refrigerate overnight. Add fruit, granola, and/or nuts as you like.

Bring a container of nuts or granola or peanut butter-filled pretzels and eat them along with your English muffin.

Make vegan muffins on the weekend and bring a couple of them spread with nut butter.”

I checked back with our member and here are a few ideas that she’s discovered:

“I really like the breakfast sausages from The Homemade Vegan Pantry by Miyoko Schinner! I make a batch on the weekend. Also, I’ve been adding extra soymilk to my coffee (latte in place of coffee with a splash of milk).”

To see more quick vegan breakfast ideas, go to: VRG’s Guide to Packaged Vegan Breakfast Foods