10 Calcium Rich Vegan Breakfasts For Strong & Healthy Bones

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Maintaining strong and healthy bones is essential, and what you eat for breakfast can set the tone for your bone health throughout the day. As a vegan, it might seem challenging to find calcium-rich options that don’t include dairy, which partially explains why vegans who don’t lift weights have weaker bones. By incorporating these into your morning routine, you can create tasty and nutritious breakfasts that contribute to bone strength.

When planning a vegan breakfast, it’s important to consider ingredients high in calcium and other nutrients that support bone health, like vitamin D and magnesium. Foods like fortified plant milks, leafy greens, and tofu are excellent sources of calcium. Almonds, chia seeds, and figs also pack in not just calcium but added texture and flavor to your meals.

Smoothie With Spinach, Fortified Plant Milk, And Figs

Starting your day with a nutrient-packed smoothie is an excellent way to support bone health. This smoothie blends the calcium-rich benefits of spinach, fortified plant milk, and figs into a delicious morning treat.

Ingredients:

• A handful of fresh spinach
• 1 cup fortified plant milk (almond, soy, oat, or your choice)
• 3 dried figs, stems removed
• 1 ripe banana
• 2 tablespoons chia seeds
• A dash of cinnamon (optional)
• Ice cubes (optional)

Instructions:

1. Wash the spinach leaves thoroughly to remove any dirt or residue.
2. Place the spinach into a blender.
3. Add the cup of fortified plant milk for a dose of extra calcium.
4. Toss in the dried figs and banana for natural sweetness and nutrients.
5. Sprinkle in the chia seeds which are not only a great source of calcium but also provide omega-3 fatty acids.
6. If you like, add a dash of cinnamon for some warmth and depth of flavor.
7. You can throw in a few ice cubes for a chilled smoothie.
8. Blend on high until the mixture becomes smooth and creamy. Add more plant milk if you prefer a thinner consistency.
9. Pour into a glass and enjoy your bone-strengthening beverage.

Vegan Oatmeal With Fortified Plant Milk And Chopped Nuts

Vegan oatmeal enriched with fortified plant milk and nuts can be a calcium-packed choice. Oatmeal on its own is nutritious, but when you pair it with fortified plant milk and nuts, it transforms into a calcium powerhouse.

Ingredients:

• 1 cup rolled oats
• 2 cups fortified plant milk (such as almond, soy, or oat milk)
• 1/4 cup chopped nuts (almonds, walnuts, or hazelnuts)
• Optional toppings: sliced banana, chia seeds, ground flaxseed, berries, or dried fruit

Instructions:

1. Measure out half a cup of rolled oats and pour it into a bowl.
2. Add one cup of your preferred fortified plant milk to the oats.
3. Stir and let the mixture soak overnight in the refrigerator for a creamier texture or cook immediately on the stove or in the microwave.
4. If cooking, heat the oats and milk on medium heat until the oats are soft and the mixture has thickened to your liking. This usually takes about 5 minutes on the stove or 2-3 minutes in the microwave.
5. Once cooked, take your oatmeal off the heat and allow it to cool slightly.
6. Sprinkle a generous handful of chopped nuts on top for added crunch and calcium.
7. Customize your bowl with any of the optional toppings for extra flavor and nutrients.

Whole Grain Toast With Almond Butter And Sliced Oranges

Whole grain toast slathered with almond butter and topped with fresh orange slices offers a combination of essential nutrients like calcium, magnesium, and vitamin C, all crucial for maintaining strong and healthy bones.

Ingredients:

• 2 slices whole grain bread
• 1 scoop of creamy or crunchy almond butter
• 1 fresh orange

Instructions:

1. First, grab a couple of slices of your favorite whole-grain bread and pop them into the toaster until they’re nicely browned and crisp.
2. While you wait for the toast, take a fresh orange and cut it into thin slices. You might want to remove any seeds if you find them.
3. Once the toast is done, let it cool for a short moment, then generously spread almond butter over each slice. The amount is up to how nutty you feel today.
4. Now, layer those bright orange slices on top of the almond butter. The vibrant colors make it as pleasing to the eye as it is to the palate.
5. If you like a bit of crunch and extra nutrients, sprinkle some chia seeds or crushed almonds on top.

Enjoy this simple, yet hearty breakfast that not only tastes good but also contributes to your bone health with its calcium-rich profile. The almond butter provides a good dose of calcium and vitamin E, while the whole grain toast offers additional nutrients such as magnesium and fiber. The oranges not only sweeten the deal but also come packed with vitamin C, aiding in collagen production for bone strength. Plus, it’s an easy way to get a serving of fruit in your morning routine.

Quinoa Bowl With Mixed Berries And Hemp Seeds

Not only is this dish a tasty way to kick off your morning, but it’s also packed with nutrients that support bone health.

Quinoa is a complete protein containing all nine essential amino acids and is rich in magnesium, which plays a role in bone strength. Berries are not only delicious but also loaded with antioxidants and vitamin C. When it comes to calcium, hemp seeds are a stellar addition, providing both omega-3 fatty acids and a decent amount of this vital bone-building mineral.

Ingredients:

• 1 cup cooked quinoa
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 2 tablespoons hemp seeds
• 1/2 cup Almond milk (optional)
• 2 tablespoons maple syrup or agave nectar (optional)
• A pinch of salt

Instructions:

1. Cook the quinoa according to the package instructions and let it cool slightly.
2. While quinoa is cooling, wash your mixed berries and set them aside.
3. If you’re opting for a creamy texture, add a splash of almond milk to the quinoa.
4. Mix the berries in with your quinoa, adding them generously.
5. Sprinkle hemp seeds on top for a crunchy texture and an extra dose of calcium.
6. Sweeten with a drizzle of maple syrup or agave nectar if desired.
7. Finish with a pinch of salt to balance the sweetness and enhance flavor.

Garnish your bowl with a few whole berries for a pop of color and get ready to enjoy a simple yet nutrient-packed meal that will set a strong foundation for your day.

Vegan Yogurt With Fortified Granola And Almonds

Each component brings its own set of nutrients that contribute to the overall calcium-rich profile of this breakfast option.

Ingredients:

• 1 cup vegan yogurt: Look for brands that contain live active cultures and are fortified with calcium and vitamin D.
• 0.5 cup fortified granola: Choose a granola that’s been enriched with additional vitamins and minerals, especially calcium.
• 1 handful of almonds

Instructions:

1. Scoop a portion of the vegan yogurt into your favorite breakfast bowl.
2. Sprinkle a generous amount of the fortified granola over the yogurt.
3. Add a handful of whole or sliced almonds on top for a satisfying crunch.

Customize this meal by including fresh fruits like berries or slices of banana for added flavor and nutrients. You could also drizzle a little maple syrup or agave nectar for a touch of sweetness.

Buckwheat Pancakes Topped With Tahini And Sesame Seeds

Buckwheat pancakes are not only a fantastic source of plant-based protein but can be made calcium-rich with the right toppings. When you coat these pancakes with tahini and sprinkle them with sesame seeds, you’re adding a delightful crunch and a nutritional boost.

Ingredients:

• 1 cup buckwheat flour
• 1 tablespoon baking powder
• ¼ teaspoon salt
• 1 cup almond milk
• 2 tablespoons maple syrup
• 1 tablespoon olive oil
• 4 tablespoons tahini
• 2 tablespoons sesame seeds

Instructions:

1. In a mixing bowl, combine the buckwheat flour, baking powder, and salt.
2. Pour in the almond milk, maple syrup, and olive oil, and stir until you have a smooth batter.
3. Heat a non-stick pan over medium heat and scoop out the batter to form pancakes.
4. Cook until bubbles form on the surface, then flip and cook the other side until golden brown.
5. Spread each warm pancake with a generous layer of tahini.
6. Finally, sprinkle the sesame seeds over the top to finish.

Collard Greens Wrapped With Hummus And Bell Peppers

Collard greens are an excellent source of calcium and can make a flavorful and healthful start to your day. This recipe for collard greens wrapped with hummus and bell peppers is simple, delicious, and packed with nutrients that support bone health.

Ingredients:

• 4 large collard green leaves
• 1/2 cup of hummus
• 1/2 of a red bell pepper, thinly sliced
• 1/2 of a yellow bell pepper, thinly sliced

Instructions:

1. Begin by washing the collard green leaves thoroughly and pat them dry. If you find the stems too thick, you can shave them down so they’re easier to roll.
2. Lay a collard green leaf flat on your working surface. Spread a generous layer of hummus over the leaf, but leave a small border to make rolling easier.
3. Arrange slices of red and yellow bell pepper on top of the hummus. These peppers not only add a crunch but also a good amount of Vitamin C, which is known to support the body’s absorption of calcium.
4. Carefully roll the collard leaf, starting from one end and working your way to the other end, ensuring that the fillings stay tucked in.
5. Slice the wrap into manageable pieces, if desired, or leave it as a whole wrap.

Vegan Breakfast Burrito With Black Beans And Avocado

Who knew that wrapping up a bunch of plant-based ingredients could lead to such a delightful breakfast treat? Loaded with calcium and other nutrients, this Vegan Breakfast Burrito will power you through your day with a smile.

Ingredients:

• 2 large whole wheat tortillas
• 1 cup black beans (cooked or canned, drained and rinsed)
• 1 medium avocado, sliced or mashed
• 1 cup fresh spinach
• 2 tablespoons almond milk (unsweetened, for cooking tofu)
• 1/2 block firm tofu (about 7 to 8 ounces)
• 1 tablespoon nutritional yeast
• 1/2 teaspoon turmeric
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper to taste
• 1 tablespoon olive oil (for sautéing)
• 1/4 cup salsa (for topping)

Instructions:

1. In a non-stick pan, heat a splash of olive oil over a medium flame.
2. Crumble the tofu into the pan, mimicking scrambled eggs. Sauté until slightly golden.
3. Stir in a splash of almond milk to add creaminess, and cook for another minute.
4. Season with nutritional yeast, turmeric, garlic powder, onion powder, salt, and pepper for that cheesy, savory flavor.
5. Add a generous handful of spinach to the mix and cook until just wilted.
6. Warm your tortillas in a separate pan or in the microwave for a few seconds – they should be pliable and warm.
7. Mash the avocado with a fork and spread it onto the center of each tortilla.
8. Spoon the seasoned tofu and spinach mixture over the avocado.
9. Add black beans to the burrito, either warmed or at room temperature.
10. Roll up your burrito snugly, tucking the ends in first to keep all the goodness inside.
11. Serve immediately with the salsa on top or on the side, depending on your vibe.

Savory Chickpea Flour Crepes Filled With Sautéed Mushrooms And Spinach

Kick off your morning with a protein-packed, calcium-rich start. These chickpea flour crepes offer a savory twist to your breakfast, while the sautéed mushrooms and spinach stuff them with nutrients necessary for maintaining strong bones.

Ingredients:

• 1 cup chickpea flour
• 1 1/4 cups water
• 2 tablespoons olive oil
• 1/2 teaspoon salt
• 2 cups fresh spinach
• 1 cup mushrooms (sliced)
• 2 cloves garlic
• 2 tablespoons nutritional yeast
• Ground black pepper to taste

Instructions:

1. Begin by whisking chickpea flour, water, 2 tablespoons of olive oil, and salt in a bowl until smooth.
2. Let the batter sit for 5 minutes. It thickens slightly, similar to pancake batter.
3. Heat a non-stick pan over medium heat, brush with olive oil, and pour 1/4 cup of batter. Swirl to spread evenly and cook until the edges lift from the pan.
4. Carefully flip the crepe and cook for another minute. Then, place it on your serving plate.
5. In the same pan, add a little more olive oil and toss in garlic, mushrooms, and spinach.
6. Sauté until the mushrooms are golden and the spinach has wilted.
7. Sprinkle nutritional yeast and black pepper over the vegetables and give it a final stir.
8. Place a generous amount of the mushroom-spinach mix onto one half of each crepe and fold.
9. Serve hot and savor the hearty combination that supports bone health with every bite!