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Tofu is often associated with stir fries and curries, but this plant-based food made from condensed soy milk is also a great addition to breakfasts.
Eating tofu for breakfast may even have some health benefits.
Tofu breakfast recipes are great if you follow a vegan, vegetarian, or plant-based diet, but they’re also great for incorporating a nutritious source of lean protein into omnivorous diets.
Here are 10 healthy tofu breakfast ideas, along with recipe links.
1. Tofu scrambled breakfast
A tofu breakfast scramble is a scrambled egg game that uses tofu instead of eggs. The texture of hot, scrambled tofu turns out to be quite similar to that of boiled eggs. In fact, tofu is a fantastic egg substitute for several breakfast dishes.
Check out the following recipe links:
As with eggs, adding extra ingredients can spice up tofu scrambles. Vegetables like bell peppers, tomatoes and spinach add extra vitamins and minerals while mushrooms and beans provide protein.
Tofu is also very nutritious on its own. Just 1/4 block — or 2.8 ounces (81 grams) — contains 14 grams of protein and plenty of calcium, manganese, and iron (1).
Once you’ve mastered a basic tofu scramble, it’s super easy to create unique dishes using your favorite ingredients.
Basically, all you have to do to make a tofu scramble is heat a little oil, butter, or other fat in a skillet over medium heat, crumble your tofu, add to skillet, season to taste, and cook until hot.
Here is a quick but detailed tutorial on creating a tofu scramble. What I love about this recipe is that it also includes some suggestions for adding extra flavor.
2. Tofu Breakfast Burrito
Since scrambled tofu mimics eggs so well, it’s also perfect for breakfast burritos.
All you have to do is make your favorite tofu scramble and wrap it in your tortilla of choice – or skip the tortilla altogether and make a tofu breakfast burrito bowl.
To get the most out of a tofu breakfast burrito:
- incorporate nutrient-dense vegetables
- choose a whole grain tortilla
- use portion control with condiments like sour cream that add extra calories
look at this rough tofu breakfast burrito recipe and video tutorial.
3. Tofu Egg Muffin Cups
If you like to start your day with an egg but are looking to eat more plant-based meals, consider tofu muffin cups instead of similar egg-based versions.
They can be just as hearty as meat dishes. Plus, they work well in meal prep routines (2).
This recipe for tofu muffins is heavy on vegetables and was developed by a Registered Dietitian (RD).
4. Tofu Breakfast
Tofu is a good meat substitute for people looking for a vegan, vegetarian, or plant-based comfort food casserole.
Breakfast tofu stew recipes are easily adaptable to your favorite flavor profiles.
5. Grilled tofu
An easy tofu breakfast idea is as simple as putting tofu on toast.
For example, tofu is a tasty addition to avocado toast. It’s a wonderful way to pair lean protein with the healthy fats of avocados and pairs especially well with a slice of fiber-rich whole-grain bread.
You can also skip the avocado and opt for tofu on toast hummus or with another vegetable spread.
Try this classic recipe for tofu avocado toast.
6. Bacon strips with tofu
If you follow a vegan or vegetarian diet but occasionally crave meat, this tofu breakfast idea may be for you.
Tofu Bacon Strips do a great job of mimicking flavor and can easily be used the same way as real bacon.
here is a simple tofu bacon recipe to help you get started.
If you’re looking to experiment with a few more flavors, try this one.
Many tofu bacon recipes call for liquid smoke, but if you don’t have one on hand, use another umami-rich ingredient like soy sauce or Worcestershire sauce.
7. Tofu Breakfast Sandwiches
Because tofu is often used in place of classic breakfast proteins like meat and eggs, it’s perfect for vegan and plant-based sandwiches.
Make a tofu breakfast sandwichfollow these simple steps:
- Prepare the tofu. Open the tofu and drain any excess water. Season the tofu with the herbs and spices of your choice. Then, reheat the tofu well in the oven or on the stove.
- Choose your bread. Consider opting for a variety of whole grains.
- Gather your toppings. You can fill up on nutrients with additional vegetables. Remember that some condiments are high in sugar, salt and calories.
- Place the tofu and toppings on the bread.
- Slice and enjoy!
If you have a little more time to devote to your meal, this tofu breakfast sandwich gives step-by-step instructions on how to make fake egg patties with tofu.
8. Tofu Morning Smoothie
The mild flavor of tofu lends itself to breakfasts because it tends not to overwhelm an entire dish, instead absorbing the flavors of other ingredients. This makes tofu a fabulous addition to smoothies.
Tofu adds extra protein to smoothies and works well in place of milk, yogurt, and other dairy products commonly used in smoothies. This is especially useful if you want to make a vegan smoothie.
The best type of smoothie is silken tofu. Unlike firm tofu which retains its shape, silken tofu is soft which allows for better mixing.
Plus, this plant-based protein is safe to eat raw as long as it’s been stored and handled properly, so you don’t have to worry about reheating it before adding it to the blender.
You can easily use tofu in any smoothie recipe, but I especially love this classic strawberry-banana tofu smoothie.
9. Tofu Pancakes
One way to use tofu in a sweet breakfast is to mix it into pancake batter.
For starters, you can use tofu to add extra protein while still getting the light, fluffy texture that pancakes are known for. tofu pancakes recipe.
10. Oatmeal with tofu
Overnight oats are hearty, nutritious and only take a few minutes to prepare the night before.
It’s also easy to add variety to your diet with oats overnight because you can use so many ingredients, including tofu.
Here is a recipe for Peanut Butter Banana Protein Oats with Tofu.
You can enjoy tofu at any meal, including breakfast.
Its mild flavor, variety of textures, and ability to mimic eggs and breakfast meat make tofu particularly suitable for vegetarian and vegan versions of classic breakfast recipes.
Plus, tofu is a protein source rich in nutrients and healthy plant compounds.