A Vegetarian B12 Breakfast to Kick Off Your Day
A Vegetarian B12 Breakfast to Kick Off Your Day

Nutrition

A Vegetarian B12 Breakfast to Kick Off Your Day

2 min read

Essential Takeaways

  • Getting enough B12 from your diet can be tricky, especially if you're a vegan or vegetarian.
  • That's why we recommend looking for this essential nutrient in your multivitamin—but to get a head start, consider trying this vegan-friendly breakfast recipe.

It’s hard to overstate the importance of vitamin B12—as a contributor to normal cell division, this nutrient is kind of a big deal. But if you’re vegan or vegetarian, you’re probably well aware of the struggle to get enough B12 from your diet. It’s found mostly in meat, eggs, and dairy products, so it can be pretty tough for those of us with limited diets to get our fill. (And B12 shortfalls aren’t fun.)

With all this in mind, from our POV, supplementing with B12 is a very good idea—and that’s why we include it in our multivitamins. That said, we still believe in a food-first approach to nutrition, even if a quality multivitamin can help fill the gaps. So we tapped our friend Blaine Arin Tacker, an integrative chef who specializes in luscious vegan recipes, to craft a B12-centric breakfast recipe to help us all hit the ground running, vegan or not.

The B12 secret to these savory breakfast oats is the addition of nutritional yeast, a vegan-friendly umami seasoning known for its nutty-cheesy flavor. (Just make sure you look for a variety that’s fortified with B12—it’ll say so on the label.) And if you’re not vegan, adding a poached egg can provide an extra B12 boost.

“On those mornings when I’m craving a super-sustaining and decidedly un-sweet breakfast to power me through my day, this savory version of oats hits that spot. It boasts all the comforting feels of the usual oatmeal we already know and love.”

Keep scrolling to get the full recipe.

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By the way…

We include B12 in all of our multivitamins.

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Savory Breakfast Oats

Ingredients:

  • 1 cup rolled oats
  • 2 cups water
  • 1 teaspoon light miso paste
  • 1 ½ tablespoon tamari
  • 1 tablespoon tahini
  • 1-2 tablespoons nutritional yeast (to taste, depending on how “cheesy” you want to go with it!)

Top With:

  • Sliced avocado and radish
  • Toasted sesame seeds and/or furikaki
  • Nori strips
  • Toasted sesame oil or chili oil
  • Scallions and micro cilantro
  • Optional: poached egg

Method:

  1. Combine the oats and 2 cups water in a medium-sized pot or saucepan; bring to a boil over high heat. Once boiling, reduce heat to medium-low and let simmer for 10 minutes, stirring frequently.
  2. Meanwhile, whisk together the miso, tahini, and tamari in a small bowl.
  3. When the oats are done cooking, stir the miso mixture along with the nutritional yeast into oats; stir to mix. Taste for seasoning (careful, it’s hot!); add more tamari or salt to taste. If you like your oats thinner, stir in a bit more liquid.
  4. Pour into a bowl and add toppings. Any leftovers will keep for up to 4 days in the fridge.
  5. To reheat leftovers on the stove: add about 2-4 tablespoons of water or milk to the oats and stir frequently until hot. Re-taste for seasoning, and add a touch more tamari or salt if necessary.

Notes: Purchase miso paste in the refrigerated section of the grocery store. The lighter the miso, the mellower and lighter the taste. Miso Master is a recommended brand, made in the traditional Japanese method. Look for gluten-free oats if you have an allergy or sensitivity; this ensures that oats weren’t cross-contaminated with other gluten-containing grains.

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