Quick & Healthy Vegan Breakfast: Savory Tofu Muffins Recipe
Have you ever woken up and just craved something savory for breakfast? I know I have! There are so many sweet vegan breakfast options out there, but sometimes, I just want something hearty and savory to kickstart my day.
That’s when I stumbled upon the perfect solution: savory tofu muffins. They’re quick, healthy, and incredibly versatile—not to mention, they’re also perfect for meal prep!
Let me take you through how you can make these delightful little bites yourself.
Why Savory Tofu Muffins?
I felt something was missing from my breakfast rotation. Don’t get me wrong, I love my smoothies and granola, but every now and then, I crave something warm, protein-packed, and a little different.
These savory tofu muffins fit the bill perfectly—they’re full of flavor, easy to grab on those hectic mornings, and make your kitchen smell absolutely amazing.
Plus, they’re packed with protein thanks to tofu, and loaded with veggies, making them a wholesome start to the day. You can also customize them with your favorite herbs and add-ins, which means you’ll never get bored of them.
Whether you’re looking for something quick before heading out the door or something to enjoy with a side of avocado, these muffins are a total game changer.
Ingredients You’ll Need
The best part of this recipe is that it uses simple, accessible ingredients—nothing fancy, just good, wholesome food:
- 14 oz firm tofu, pressed to remove excess moisture
- 1/4 cup nutritional yeast (for that cheesy flavor!)
- 1/2 cup diced bell peppers (any color you like)
- 1/2 cup chopped spinach
- 1/4 cup chopped onion
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1 tbsp soy sauce (or tamari for a gluten-free version)
- 1/2 tsp turmeric (for color and added health benefits)
- 1/2 tsp smoked paprika
- Salt and pepper to taste
How to Make Savory Tofu Muffins
These muffins are super easy to put together, and you’ll love how the flavors come together in such a short amount of time.
1. Preheat Your Oven
Preheat your oven to 350°F (175°C) and lightly grease a muffin tin or line it with paper liners.
2. Prep the Tofu
Take your pressed tofu and crumble it into a large bowl using your hands. You want it to resemble a scrambled egg consistency.
3. Mix in the Veggies and Seasonings
Add the nutritional yeast, diced bell peppers, chopped spinach, onion, garlic, olive oil, soy sauce, turmeric, smoked paprika, salt, and pepper. Mix everything well until it’s evenly combined.
4. Fill the Muffin Tin
Scoop the tofu mixture into the muffin tin, filling each cup about 3/4 of the way. Press down slightly to make sure they hold together.
5. Bake
Bake in the preheated oven for 25-30 minutes, or until the tops are golden and slightly firm to the touch. Let them cool in the tin for about 5 minutes before removing.
6. Enjoy!
These muffins are best enjoyed warm, but they’re also delicious cold. Pair them with some avocado slices or a side of roasted tomatoes for a complete breakfast.
Tips for Customizing Your Tofu Muffins
One of the things I love most about these muffins is how flexible they are. You can easily swap in your favorite veggies or herbs to make them your own. Here are some ideas to get you started:
- Add Mushrooms: Chop up some mushrooms for a deeper, umami flavor.
- Spice It Up: If you like a little heat, add some diced jalapeño or a pinch of cayenne pepper.
- Herbs Galore: Fresh herbs like parsley, cilantro, or even dill can really elevate the flavor profile.
Meal Prep Friendly
Another reason I’m obsessed with these savory tofu muffins is that they’re perfect for meal prep. You can make a batch (or even double it) and store them in the fridge for up to 5 days.
They’re super convenient to grab when you’re in a rush, and they reheat beautifully in the microwave or oven. You can even freeze them for longer storage—just pop them in the oven to warm them up when you’re ready.
Final Thoughts
These savory tofu muffins have become a staple in my breakfast rotation. They’re flavorful, filling, and so easy to make. Plus, they give me that savory fix I sometimes crave in the morning.
If you’ve been searching for a quick and healthy vegan breakfast option, I highly recommend giving these a try. Trust me, your mornings are about to get a whole lot better!
Let me know if you make them—I’d love to hear how they turn out for you or if you put your own spin on them!
