Typical breakfasts on a low-carbohydrate diet can rely heavily on eggs, meat and cheese, but a vegan diet includes only plant-based foods. You can still make a healthy, low-carbohydrate breakfast without using eggs, milk products or meat. To help you meet your daily nutrient requirements, focus on nutrient-dense options, such as vegetables, nuts and soy products, for your low-carbohydrate vegan breakfast.
Tofu Scramble
A tofu scramble is a vegan alternative to scrambled eggs and omelets for breakfast. A half-cup of firm tofu contains 5 grams of carbohydrates, and each half-cup of cooked vegetables adds another 5 grams. Choose fortified tofu to get the calcium you need to support strong bones. Tofu scrambles have many possible variations to help you prevent boredom. Try combinations such as eggplant and green onions, tomatoes and zucchini or spinach and mushroom. Flavor the scramble with low-sodium soy sauce or salsa, and add sesame seeds for protein and healthy fats.
Soy Smoothie
A smoothie can be a portable breakfast option on a low-carbohydrate vegan diet. Make it with ice and unsweetened soy milk or plain soy yogurt. A cup of soy milk contains 4 grams of carbohydrates. To flavor and sweeten your smoothie naturally, add fresh or frozen fruit, such as strawberries, with 15 grams of carbohydrates in 1.25 cups, or a peach, which has 15 grams of carbohydrates. Use a tablespoon of peanut butter or almond butter to thicken the smoothie, and add protein and unsaturated fats.
Stuffed Tomatoes
Stuffed tomatoes can be a high-protein, low-carbohydrate vegan breakfast option if you use a soy-based substitute for ground beef. A cup of meatless substitute contains 7 grams of carbohydrates and provides 15 grams of protein, or 30 percent of the daily value for protein based on a 2,000-calorie diet. A meatless ground beef substitute is also high in iron, an essential mineral for preventing anemia. It provides 4.3 milligrams per cup, or 24 percent of the daily value based on a 2,000-calorie diet. Cook the soy crumbles with chopped onion, garlic and Italian seasoning, place the mixture on tomato halves and bake the tomatoes.
Soy-Based Dairy Substitutes
Fortified dairy products, such as milk, cheese and yogurt, are important sources of calcium and vitamin D for most Americans. The publication "Dietary Guidelines for Americans, 2010" suggests that those who do not consume dairy products focus on alternative sources, such as soy milk, to meet their calcium needs. Try melting a soy-based cheese substitute on black or pinto beans, or have soy yogurt with walnuts and a small apple.
Make a Low-Carbohydrate Breakfast Wrap
Soy products are sources of high-quality protein, and they can be meat substitutes on a low-carbohydrate vegan diet. The University of Michigan explains that fortified soy products also provide calcium, dietary fiber, iron, potassium and zinc. For breakfast, stir-fry soybeans or tofu with vegetables, such as bell peppers, broccoli and onions. Serve this dish on its own, or make a low-carbohydrate breakfast wrap using large leaves of lettuce or cooked cabbage instead of a tortilla. You can also pile the dish onto grilled eggplant slices to make open-faced sandwiches.
www.livestrong.com
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