15 Tasty Plant Based Breakfast Meal Prep Recipes

Plant Based Breakfast Meal Prep Recipes are the perfect way to start your day with healthy, flavorful, and time-saving meals. A plant-based diet focuses on whole foods that come from plants—such as fruits, vegetables, grains, nuts, seeds, and legumes—while minimizing or eliminating animal products. Choosing plant-based meals not only supports better health by lowering cholesterol and increasing fiber intake, but also promotes sustainability and ethical food choices. When combined with meal prepping, breakfast becomes a breeze—saving you time in the morning, reducing daily decision fatigue, and ensuring you always have something nourishing ready to go. In this article, you’ll find 15 diverse, easy-to-make, and absolutely delicious recipes that will keep your mornings energized and stress-free.

Plant Based Breakfast Meal Prep Recipes

1. Overnight Oats with Berries and Chia Seeds

Description:
This classic plant-based breakfast is a no-cook, nutrient-packed option perfect for busy mornings. Made the night before, it combines fiber-rich oats, antioxidant-loaded berries, and omega-3-packed chia seeds. It’s creamy, refreshing, and endlessly customizable.

Ingredients:

• ½ cup rolled oats

• 1 tablespoon chia seeds

• ¾ cup unsweetened almond milk (or any plant-based milk)

• ½ cup mixed berries (fresh or frozen)

• 1 teaspoon maple syrup (optional)

• ½ teaspoon vanilla extract

• Pinch of cinnamon (optional)

Nutritional Information (per serving):

• Calories: ~250

• Protein: 6g

• Carbohydrates: 38g

• Fiber: 9g

• Sugars: 8g

• Fat: 7g

• Omega-3s: ~3g

This recipe can be prepped in jars or airtight containers and stored in the fridge for up to 4 days, making it a reliable and tasty go-to throughout the week.

2. Tofu Scramble Breakfast Burritos

Description:
Tofu Scramble Breakfast Burritos are a hearty, savory, and protein-packed plant-based meal prep favorite. Seasoned tofu mimics scrambled eggs while sautéed vegetables and spices add flavor and nutrition. Wrapped in a tortilla, they’re freezer-friendly and easy to reheat for a satisfying breakfast on the go.

Ingredients (Makes 4 burritos):

• 1 block (14 oz) firm tofu, drained and crumbled

• 1 tablespoon olive oil

• ½ teaspoon turmeric

• 1 teaspoon garlic powder

• ½ teaspoon onion powder

• Salt and black pepper to taste

• 1 red bell pepper, diced

• 1 small onion, diced

• 1 cup spinach or kale, chopped

• 4 whole wheat tortillas

• Optional: salsa, avocado slices, or vegan cheese for serving

Nutritional Information (per burrito):

• Calories: ~320

• Protein: 18g

• Carbohydrates: 28g

• Fiber: 5g

• Sugars: 3g

• Fat: 15g

• Iron: ~20% DV

• Calcium: ~15% DV

Make a batch, wrap each burrito in foil or parchment paper, and freeze. Reheat in a microwave or toaster oven for a warm, satisfying breakfast any day of the week.

3. Vegan Banana Walnut Muffins

Description:
These Vegan Banana Walnut Muffins are moist, naturally sweet, and packed with crunchy nuts for texture and healthy fats. Perfect for breakfast or a grab-and-go snack, they’re made with simple plant-based ingredients and are ideal for batch baking and freezing.

Ingredients (Makes 12 muffins):

• 3 ripe bananas, mashed

• ¼ cup maple syrup or agave nectar

• ¼ cup coconut oil, melted

• 1 teaspoon vanilla extract

• 1 ½ cups whole wheat flour

• 1 teaspoon baking soda

• ½ teaspoon baking powder

• ½ teaspoon cinnamon

• Pinch of salt

• ½ cup chopped walnuts

• Optional: 2 tablespoons plant-based milk if batter is too thick

Nutritional Information (per muffin):

• Calories: ~180

• Protein: 3g

• Carbohydrates: 24g

• Fiber: 2g

• Sugars: 10g

• Fat: 8g

• Saturated Fat: 3g

These muffins stay fresh in an airtight container for up to 3 days at room temperature or can be frozen for up to a month—just reheat in the microwave or oven when ready to eat.

4. Chickpea Flour Veggie Frittata Muffins

Description:
Chickpea Flour Veggie Frittata Muffins are a savory, egg-free alternative to traditional frittatas. These protein-rich, bite-sized breakfasts are made with chickpea flour and loaded with colorful veggies. They’re perfect for meal prep, easy to store, and great for a quick morning bite or snack.

Ingredients (Makes 6 muffins):

• 1 cup chickpea flour (also called besan or garbanzo bean flour)

• 1 cup water

• 1 tablespoon nutritional yeast (optional, for cheesy flavor)

• ½ teaspoon turmeric

• ½ teaspoon baking powder

• Salt and pepper to taste

• ½ cup finely chopped spinach

• ¼ cup diced bell pepper

• ¼ cup grated carrot

• ¼ cup chopped onion

• 1 tablespoon olive oil (for sautéing vegetables or greasing muffin tin)

Nutritional Information (per muffin):

• Calories: ~110

• Protein: 5g

• Carbohydrates: 12g

• Fiber: 3g

• Sugars: 1g

• Fat: 4g

• Iron: ~8% DV

• Calcium: ~4% DV

These muffins can be stored in the refrigerator for up to 5 days and reheated in the microwave or oven.

5. Smoothie Packs (Frozen Fruit + Greens + Seeds)

Description:
Smoothie Packs are the ultimate plant-based breakfast hack for busy mornings. By pre-assembling fruits, greens, and seeds into freezer bags or containers, you can quickly blend a nutrient-dense smoothie with your choice of plant milk or water—no chopping or measuring needed!

Ingredients (Makes 1 smoothie pack):

• ½ banana (sliced)

• ½ cup frozen mixed berries

• ¼ cup chopped mango or pineapple

• 1 handful of spinach or kale

• 1 tablespoon chia seeds or ground flaxseed

• Optional: 1 tablespoon nut butter or ¼ avocado (add during blending)

• To blend: 1 cup plant-based milk (almond, oat, soy, etc.)

Nutritional Information (per smoothie, using almond milk):

• Calories: ~220

• Protein: 4g

• Carbohydrates: 35g

• Fiber: 7g

• Sugars: 17g (natural)

• Fat: 8g

• Omega-3s: ~2.5g

Store packs in the freezer for up to 1 month.

6. Vegan Breakfast Sandwiches with Tempeh Bacon

Description:
These Vegan Breakfast Sandwiches with Tempeh Bacon are a satisfying, savory meal prep option that delivers smoky flavor and plant-based protein in every bite. Layered with creamy avocado, fresh greens, and tofu or a vegan egg patty, they’re perfect for grab-and-go mornings.

Ingredients (Makes 4 sandwiches):

• 1 block (8 oz) tempeh, sliced thin

• 2 tablespoons soy sauce or tamari

• 1 tablespoon maple syrup

• ½ teaspoon smoked paprika

• ½ teaspoon garlic powder

• 4 whole grain English muffins or bagels

• 1 avocado, sliced

• 4 tofu slices or store-bought vegan egg patties

• 1 cup fresh spinach or arugula

• Optional: vegan cheese slices or hot sauce

Nutritional Information (per sandwich):

• Calories: ~350

• Protein: 18g

• Carbohydrates: 30g

• Fiber: 6g

• Sugars: 4g

• Fat: 18g

• Saturated Fat: 3g

• Iron: ~15% DV

Assemble sandwiches, wrap in foil or parchment, and store in the fridge for up to 4 days—or freeze for longer storage.

7. Chia Pudding with Coconut Milk and Mango

Description:
Chia Pudding with Coconut Milk and Mango is a tropical, creamy, and refreshing plant-based breakfast that’s both nutritious and indulgent. Packed with fiber, omega-3s, and natural sweetness from mango, it’s an easy meal prep option that feels like a treat.

Ingredients (Makes 2 servings):

• ¼ cup chia seeds

• 1 cup canned light coconut milk (or any plant-based milk)

• 1 tablespoon maple syrup or agave (optional)

• ½ teaspoon vanilla extract

• ½ cup fresh or frozen mango, diced

• Optional: shredded coconut or mint for garnish

Nutritional Information (per serving):

• Calories: ~280

• Protein: 5g

• Carbohydrates: 22g

• Fiber: 9g

• Sugars: 10g (natural and added)

• Fat: 19g

• Omega-3s: ~4g

• Calcium: ~10% DV

Prepare the pudding the night before by mixing all ingredients (except mango) and letting it sit in the fridge for at least 4 hours or overnight.

8. Sweet Potato and Black Bean Hash

Description:
Sweet Potato and Black Bean Hash is a warm, savory, and hearty plant-based breakfast packed with fiber, protein, and bold flavors. Perfect for batch cooking, this hash combines roasted sweet potatoes, seasoned black beans, and sautéed veggies into a filling, nutrient-rich dish that reheats beautifully.

Ingredients (Makes 4 servings):

• 2 medium sweet potatoes, peeled and diced

• 1 tablespoon olive oil

• 1 teaspoon smoked paprika

• ½ teaspoon cumin

• Salt and pepper to taste

• 1 can (15 oz) black beans, drained and rinsed

• 1 red bell pepper, diced

• 1 small red onion, diced

• 1 cup chopped spinach or kale

• Optional toppings: avocado, salsa, or hot sauce

Nutritional Information (per serving):

• Calories: ~300

• Protein: 10g

• Carbohydrates: 42g

• Fiber: 11g

• Sugars: 8g (natural)

• Fat: 10g

• Iron: ~15% DV

• Vitamin A: Over 100% DV

Store in the refrigerator for up to 4 days in airtight containers. Simply reheat in a skillet or microwave for a quick and flavorful morning meal.

9. Oatmeal Energy Bars

Description:
Oatmeal Energy Bars are the perfect plant-based breakfast snack to fuel your day. Packed with oats, seeds, dried fruits, and natural sweeteners, these bars provide a great balance of complex carbs and protein to keep you energized throughout the morning. They’re easy to make, portable, and ideal for busy mornings or as an on-the-go snack.

Ingredients (Makes 12 bars):

• 2 cups rolled oats

• ¼ cup chia seeds or flaxseeds

• ¼ cup sunflower seeds or pumpkin seeds

• ½ cup dried cranberries or raisins

• 1 ripe banana, mashed

• ¼ cup almond butter or peanut butter

• ¼ cup maple syrup or agave

• 1 teaspoon vanilla extract

• ½ teaspoon cinnamon

• ¼ teaspoon salt

• 2-3 tablespoons plant-based milk (if needed for consistency)

Nutritional Information (per bar):

• Calories: ~180

• Protein: 4g

• Carbohydrates: 30g

• Fiber: 5g

• Sugars: 12g (natural)

• Fat: 7g

• Saturated Fat: 1g

These bars can be stored in an airtight container at room temperature for up to a week or frozen for longer storage.

10. Vegan Pancakes

Description:
These Vegan Pancakes are light, fluffy, and perfect for a weekend breakfast or a comforting meal prep option. Made with simple, plant-based ingredients, they offer the same satisfying texture as traditional pancakes but with a cruelty-free twist. Top with fresh fruit, maple syrup, or your favorite vegan butter for a delightful breakfast.

Ingredients (Makes 4 pancakes):

• 1 cup all-purpose flour

• 1 tablespoon sugar (optional)

• 1 tablespoon baking powder

• ¼ teaspoon salt

• 1 cup plant-based milk (almond, oat, or soy)

• 2 tablespoons vegetable oil or melted coconut oil

• 1 teaspoon vanilla extract

• ½ teaspoon cinnamon (optional)

Nutritional Information (per pancake):

• Calories: ~120

• Protein: 3g

• Carbohydrates: 22g

• Fiber: 2g

• Sugars: 5g

• Fat: 3g

• Saturated Fat: 1g

These pancakes can be made in bulk and stored in the fridge for up to 3 days or frozen for up to a month.

FAQ

1. Can I prepare these plant-based breakfast recipes ahead of time?

Yes, all of these recipes are designed to be meal-prep friendly. You can prepare them in bulk and store them in the refrigerator or freezer, depending on the recipe. For example, overnight oats and smoothie packs can be prepped a few days ahead, while things like breakfast burritos and energy bars can be made in large batches and stored for the week.

2. How long will the meal prepped plant-based breakfast recipes last in the fridge?

Most of the meal preps will last about 3-5 days in the refrigerator when stored in airtight containers. For longer storage, some items like breakfast burritos, pancakes, and energy bars can be frozen and kept for up to a month.

3. Can I adjust the ingredients in these recipes to suit my dietary preferences?

Absolutely! These recipes are versatile, and you can easily substitute ingredients based on your preferences or dietary needs. For example, you can use almond butter instead of peanut butter, swap maple syrup with agave, or use different plant-based milks depending on your taste.

4. Are these breakfast recipes high in protein?

Yes, many of these plant-based breakfast recipes are rich in protein. Ingredients like tofu, tempeh, chia seeds, and oats are great sources of plant-based protein. For an extra protein boost, feel free to add protein powder to smoothies or include more beans and legumes in other meals.