• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Shaking My Tofu

Plant-based health and wellness with ease.

  • Home
  • Lifestyle
  • Contact
  • Recipes
  • Resources
  • Start Here

low carb vegan breakfast recipes

October 16, 2020 by Ivy Chan

Share this...
Share on facebook
Facebook
Share on pinterest
Pinterest
Share on twitter
Twitter
Share on linkedin
Linkedin

Hello from yet another sunny day in CA. I am kind of tired of the sun, and I hope my child will get to experience the seasonal changes which I was able to enjoy when I was younger. Granted, it never snowed back home, but we had lovely autumns and the spring was amazing and long enough to collect strawberries, to have night picnics with friends and family, and to have walks on the beach.

Before I get into a whole nostalgia trip, let me tell you how much I enjoy hearing from you all. Bloggers always say this, don’t they- now I believe them. It is a wonderful feeling to hear from people who have read your blogs, your posts on Instagram and Facebook, and tell you how much they enjoyed them; benefited from them, or tried those recipes. Through these exchanges, I also find out what else you would like to see on the blog, and one of those is more low-carb options. I don’t count carbs, but I have friends who do, and I know it’s not always easy to find low carb vegan options. This is true especially for breakfast, with smoothies with mangoes, smoothie bowls with bananas and oats, overnight oats topped with more bananas. You get the idea. So I decided to present to you a few options to start your day with. I hope you enjoy them as much as I do!

PS: Before all that, you might want to look at my list of Clean Products for Big Appetites, because there are some low carb/keto options there which might be of interest. I have also recently written about 5 brands that are making this vegan mama’s life more convenient, so have a look at there as well. Finally, bookmark this resources page, since I edit it regularly.

Flaxseed porridge with almonds and coconut milk in a blue bowl, wooden spoon on white marble tablecoconut-flax porridge

I LOVE flax seeds. I make sure my little one has flax seeds regularly, in his smoothies/ “popsicles”, and chickpea pancakes.  I use flax seeds all the time in my dressings/dips, and even in home-made crackers, as part of my hormone-health-focused diet. Besides healthy fat, they are loaded with nutrients and fiber.

So this creamy porridge will not only warm your cool mornings in a few seconds, without extra sugar intake; it will also be good for you- body and mind.

Ingredients:

  • 3tbsp coconut flour
  • 1 tbsp ground flaxseed
  • 1 cup unsweetened plant-based milk
  • 1 tsp coconut oil
  • sweetener of choice (optional- to taste)
  • almonds to serve

Combine the coconut flour and ground flaxseeds in a bowl and mix well.

Pour the milk into a small saucepan and boil. Reduce heat to low, and stir in the dry mixture. Continue to cook, stirring occasionally, for around 1 minute until thick.

Serve it warm with almonds, seeds, or fresh fruit (raspberries, blackberries, and strawberries are low-carb options). You might also add vegan butter/spread.

Chia pudding with berries, granola and peanut butter in jar, top view. Peanutbutter-Chia Superfood Pudding

For this, I used the Forever Beautiful mix from Yoursuper. This mix has chia seeds, acai, maqui, acerola, maca, and blueberries (all of them organic). I highly recommend trying it out. BUT if you don’t yet have this mix at home, feel free to sub for chia seeds. Just like flax seeds, chia seeds are loaded with nutrients, omega-3 fatty acids, fiber, and anti-oxidants.

Ingredients

  • 1/2 cup nut/seed butter (no added oil, no added sugar. I used Artisana pecan butter, but anything Artisana will be just amazing. Pecans are among the nuts with the lowest-carb count but feel free to use a substitute.)
  • 3/4 cup unsweetened plant-based milk
  • 1/4 cup Yoursuper Forever Beautiful mix (or chia seeds)
  • 1 tsp vanilla extract
  • 3 -4 tbsp (or to taste) liquid sweetener of choice (I used date syrup, but you might want to try Lakanto monk fruit for a low carb option.)
  • a small handful of coconut flakes (optional).
  • Toppings of choice: You can top with coconut flakes, nut butter, blueberries, or low carb granola.
In a blender, add all the ingredients and blend for 30 seconds. Scrape the sides if needed. Continue to blend until the mixture reaches a creamy and smooth consistency. Transfer into a big mason jar and place in the fridge for a few hours. This will allow the pudding to have an even creamier texture (thanks to chia seeds!). Serve with toppings of choice.

A fresh batch of pumpkin muffins Low carb, adaptogenic protein muffins

I use YourSuper Plant Protein in this one, but again, you might use substitutes. I think any vanilla/neutral/banana protein powder would work. I like Plant Protein because it has only a handful of ingredients, it gives energy (due to maca) and the taste is only slightly sweet, mostly neutral. I use this mix regularly, even during my detox.

I also added one serving (2 tsp) of YourSuper Plant Collagen because yes, it’s probably the cleanest “collagen” support out there, but it’s also YUMMY! I love it in lattes, too, because it gives this light creaminess to them. But because of the vanilla and lucuma, I also like to add this mix to muffins and pancakes, for extra sweetness. That said, it’s encouraged, yet totally optional.

  • 1/2 cup almond flour.
  • 4 tbsp YS Plant Protein mix (you can sub for vanilla/neutral/banana protein powder, around 30-32 gr).
  • 1 tsp baking powder.
  • 2 tsp cinnamon.
  • 1/2 tsp pumpkin pie spice 
  • 2 tsp YourSuper Plant Collagen (optional).
  • 1/2 cup nut/seed butter of choice. (I used Artisana pecan butter). 
  • 1/2 cup pumpkin puree.
  • 1/2 cup coconut oil (I like Nutiva or Garden of Life, virgin, unrefined. They come in glass jars!).

Preheat the oven to 350F. I use nonstick muffin pans, which I lightly spray with oil spray. Feel free to use muffin liners otherwise, and set aside.

In a large mixing bowl, combine the dry ingredients and mix well. Add your wet ingredients and mix until fully incorporated.

Pour the batter in the muffin pan evenly. Bake until the muffins are golden brown and a toothpick inserted into the center of a muffin comes out clean, about 15 minutes. You should check around the 12-minute mark by inserting a toothpick (I use a chopstick!), if they are not ready, check again around the 15-minute mark. Allow the muffins to cool in the pan for 10 minutes.

Tofu scramble toast with greens on rye bread, top view. Healthy vegan food concept.Scrumptious Tofu Scramble

This one is extremely versatile. I make it for us, adding chives, sliced pitted olives, mushrooms, cut spinach or kale, sliced red peppers, and all kinds of spices like turmeric and cumin. Our little one gets to have additional nutritional yeast and ground flax seeds. Feel free to omit the oil, add your favourite spice, or yummy veggies.

Ingredients

  • 1 tablespoon olive oil
  • 1 16-ounce block firm or extra-firm tofu, crumbled.
  • 2-3 tbsp nutritional yeast
  • salt- to taste
  • turmeric- to taste
  • ground cumin- to taste
  • 2 tbsp unsweetened plant milk (I use almond milk)
  • Sliced vegetables of choice (optional)

Heat the olive oil in a pan over medium heat. Bring the crumbled tofu and cook, stirring frequently, for 3-4 minutes until the water from the tofu is mostly gone.

Add the nutritional yeast, salt, and other spices. Cook and stir constantly for around 5 minutes.
Pour the non-dairy milk into the pan, and stir to mix. At this point, you can add your sliced veggies of choice, if you like, and cook for a few minutes.
Serve warm. I like to eat it on toast, and you can have a toast, too, since there are low-carb options these days. You can also serve it with sliced avocado, topped with lemon and lemon pepper. Yummy!

Low Carb Keto Diet Pancakes from almond coconut flour stack on white plate and cup of cocoaAnd finally: Low carb pancake

The first time I have ever had a pancake was when I first moved to the United States. That said, it has quickly become one of my weekend-staples, if not always to enjoy it myself, but to make for others. I have a paleo-vegan recipe which I make for the little one (just bananas, oats, and plant milk). I also make a veganized and healthier version of the traditional pancake recipe, where I use flax seeds instead of eggs, and nut butter instead of butter. This one is a brand new addition. You are welcome to experiment with alternatives (yogurt, olive oil, sugar-free chocolate chips. You can even try vegan cream cheese, instead of oil!) and let me know what you come up with yourself.

Ingredients: 

  • 1 1/4 cup almond flour
  • 1/2 cup cornstarch
  • 2 tsp baking powder
  • cinnamon (to taste)
  • 1 Tbsp granulated sweetener of choice
  • 1/4 cup unsweetened applesauce
  • 2 Tbsp coconut oil (melted)
  • 1/2 cup plant-based milk

Mix the dry ingredients (almond flour, cornstarch, baking powder, cinnamon, and sweetener of choice) in a mixing bowl. Blend well.

In another bowl, mix together your wet ingredients (applesauce, oil, plant based milk). Again, blend well.

Add wet and dry ingredients together, and blend thoroughly.

Oil-spray your pan, and heat on medium heat. Lower the heat before pouring 1/3 cup of the batter into the pan.

Cook until the bottom of the pancake is golden brown.

When the bottom side of the pancake reaches the desired consistency, flip it to cook the other side for a couple of minutes. Again, what you want is that golden brown colour, but make sure to not burn it!

Remove the pancake from the pan and place it on a plate.

Meanwhile, spray the pan again, if needed, and pour in another 1/3 cup of the batter.

Continue until the batter is gone. This should make about 4 generous sized pancakes. If you want smaller portions (to feed a larger group!) feel free to pour 1/4 cup of the batter instead of 1/3 cup.

 

 

 

 

Thank you so much for considering to support my blog. The best way to show support is by sharing, liking, commenting. You can also follow Shakingmytofu on Instagram and Facebook. However you support me, please know I am truly grateful.

 

 

Editor’s note: The information in this article is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health programme.

AFFILIATE DISCLOSURE: SOME OF THE INFO IN THIS BLOG MAY CONTAIN AFFILIATE LINKS.  IF YOU PURCHASE SOMETHING THROUGH ONE OF THOSE LINKS, YOUR COSTS WILL BE THE SAME BUT SMT WILL RECEIVE A SMALL COMMISSION, WHICH HELPS KEEP OUR BLOG RUNNING SMOOTHLY. I APPRECIATE YOUR SUPPORT!

 

 

Share this...
Share on facebook
Facebook
Share on pinterest
Pinterest
Share on twitter
Twitter
Share on linkedin
Linkedin

Filed Under: Recipes Tagged With: dairy free, gluten free recipes, low carb, recipes, superfoods, vegan recipes

Recent Comments

  • Ivy Chan on Warm, tummy-friendly smoothies for when you can’t do frozen bananas anymore
  • Ashley McEldowney on Warm, tummy-friendly smoothies for when you can’t do frozen bananas anymore
  • Ivy Chan on Coconut mon amour: Two sweets, one tangy, all yummy coconut recipes
  • Ivy Chan on Coconut mon amour: Two sweets, one tangy, all yummy coconut recipes
  • Ashley McEldowney on Coconut mon amour: Two sweets, one tangy, all yummy coconut recipes
Previous Post: « What I eat in a day for hormone health
Next Post: Announcements and supplements: Clean skincare and beauty »

Reader Interactions

Comments

  1. Lee Anne Chiles

    October 17, 2020 at 8:23 am

    This is fantastic Ivy!!! I don’t like pancakes either, but I’m trying your recipe because I can. Lol

    Your Super’s products really help make these recipes. Hopefully people will check them out. I’ve used them for over a year and they’ve changed my whole body and health.

    Thanks for all of the information and the recipes that are always so delicious looking!! And they taste soooo good!

    Much love

    • Ivy Chan

      October 17, 2020 at 10:57 am

      Hi Lee Anne! I totally agree about the Your Super mixes. I’m glad you too have found them helpful, and that you like the recipes here <3 Thank you so much for giving pancakes another chance 🙂 Hope you like them! If not, we can always get back to our smoothies;) Much love back atcha!

Primary Sidebar

HELLO REAL LIFE!

Welcome! My name is Ivy. I am an academic by training and a foodie at heart, in a small but mighty body. Classical with a twist, married to the love of my life, a proud mum of two little lions, and one little human. We have recently moved to the gorgeous state of Washington. I am back to a 4-year school to study Ayurvedic nutrition and Traditional Chinese Medicine. When I have time from school and our two-year-old, I like to read, write, bake, and consume more Medjool dates and dried figs than anyone I know.

Shakingmytofu aims to make plant-based life convenient, affordable, and adaptable for everyone. I will be happy if I can bring a little more light, health, and peace to the daily life. Feel free to spend time, have a look at the recipes, lists of plant-based sources (from snacks to clothing), images and articles. Contact me anytime with queries, suggestions, and collaboration ideas at shakingmytofu@gmail.com or simply by filling out the form below. Look forward to hearing from you!

About SMT →

Join the community


Search this site

Recent Posts

Granola in glass jar, next to 1/2 an orange

Ginger Orange Granola with “Super-Foods”

Intuitive eating: Ditch the diet by following these principles

A bicycle parked in front of a plate that says "follow that dream"

10 Quotes for Motivation

Mother playing with son

4 Foods to Free Your Natural Energy

banoffee-parfaits

5 Gut-friendly breakfast recipes: Ditch that sugar-coated cereal with these yummy alternatives

Archives

  • November 2022
  • September 2022
  • April 2022
  • February 2022
  • January 2022
  • December 2021
  • October 2021
  • June 2021
  • April 2021
  • February 2021
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • September 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • April 2020
  • March 2020
  • February 2020
  • January 2020
  • October 2019
  • September 2019
  • August 2019
  • April 2019
  • March 2019
  • January 2019
  • December 2018
  • September 2018
  • August 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018

Categories

  • adaptogenic
  • detoxing
  • gut health
  • health and wellness
  • hormone health
  • Lifestyle
  • parenting
  • Recipes
  • skin health
  • Sources on plant-based living
  • sweets
  • Uncategorized

Newsletter


Footer

About the author

I am an academic by training and a foodie at heart, in a small but mighty body. I am married to the love of my life, and a proud “furry-mum” of two little lions. Want to collaborate? Contact me→

  • Email
  • Instagram
  • Twitter

Recipes

Granola in glass jar, next to 1/2 an orange
banoffee-parfaits