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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 breakfast addition.
Eating tofu for breakfast may even have some health benefits.
Tofu breakfast recipes are great if you’re following a vegan, vegetarian, or plant-based diet, but they’re also helpful for including a nutritious source of lean protein in omnivorous diets.
Here are 10 healthy tofu breakfast ideas, plus recipe links.
1. Tofu breakfast scramble
A tofu breakfast scramble is a game of scrambled eggs that uses tofu instead of eggs. The texture of warm scrambled eggs turns out to be very similar to boiled eggs. In fact, tofu is a fantastic egg substitute for various breakfast dishes.
Check out the following recipe links:
As with eggs, adding extra ingredients can perk up tofu scrambles. Vegetables such as 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 very easy to create unique dishes using your favorite ingredients.
Basically, all you need to do to make a tofu scramble is heat a little oil, butter, or other fat in a pan over medium heat, crumble your tofu, add to the pan, season as you like, and cook it until hot.
Here’s a quick but detailed tutorial on how to make a scramble tofu† What I love about this recipe is that it also includes some suggestions for adding extra flavor.
2. Tofu breakfast burrito
Of course, because scrambled eggs mimic eggs so well, they’re also perfect for breakfast burritos.
All you need to do is prepare 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 nutrition from a tofu breakfast burrito:
- include nutrient-rich vegetables
- choose a whole wheat tortilla
- use portion control with condiments like sour cream that add extra calories
Have a look at this tofu scramble breakfast burrito recipe and video tutorial†
3. Tofu Egg Muffin Cups
If you like to start your day with an egg, but want to eat more plant-based, consider: tofu muffin tins rather than similar egg-based versions.
They may be just as filling as meat dishes. In addition, they work well when preparing meals (2†
This recipe for tofu muffin cups is tough on the veggies and was developed by a Registered Dietitian (RD).
4. Tofu breakfast tray
Tofu is a good meat substitute for those looking for a comforting vegan, vegetarian, or plant-based casserole.
Tofu breakfast dish recipes are easy to adapt to your favorite flavor profiles.
5. Tofu toast
An easy tofu breakfast idea is as simple as putting tofu on toast.
Tofu, for example, is a tasty addition to avocado toast. It’s a great way to combine lean protein with the healthy fats in avocados, and it goes especially well with a slice of high-fiber whole wheat bread.
You can also skip the avocado and opt for tofu on hummus toast or with another veggie spread.
Try this classic recipe for tofu avocado toast.
6. Tofu bacon strips
If you’re on a vegan or vegetarian diet, but sometimes crave meat, this tofu breakfast idea might be for you.
Tofu bacon strips do a great job of mimicking the flavor and can easily be used in the same way as real bacon.
Here’s a very simple tofu bacon recipe to get you started.
If you want to experiment with a few more flavors, try this one†
Many tofu bacon recipes call for liquid smoke, but if you don’t have it on hand, use another umami-rich ingredient like soy sauce or Worcestershire sauce.
7. Tofu Breakfast Buns
Because tofu is often used in place of classic breakfast proteins like meat and eggs, it’s perfect for vegan and plant-based breakfast sandwiches.
to make one tofu breakfast sandwichfollow these simple steps:
- Prepare the tofu. Open the tofu and drain the excess water. Season the tofu with herbs and spices of your choice. Then heat the tofu well in the oven or on the stove.
- Choose your bread. Consider opting for a whole grain variety.
- Collect your toppings. You can get nutrients with extra vegetables. Remember that some spices are high in sugar, salt and calories.
- Place the tofu and toppings on the bread.
- Cut and enjoy!
If you have a little more time to dedicate to your meal, this is it tofu breakfast sandwich provides step-by-step instructions on how to make fake egg patties with tofu.
8. Tofu Morning Smoothie
Tofu’s mild flavor lends itself to breakfast as it doesn’t overpower the entire dish, but absorbs the flavors of the other ingredients. This makes tofu a fantastic 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 for smoothies is silken tofu. Unlike firm tofu, which holds its shape, silken tofu is soft, which allows for better blending.
Plus, this plant-based protein is safe to eat raw as long as it’s stored and handled properly, so you don’t have to worry about heating it up 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 stir it into pancake batter.
For starters, you can use tofu to add extra protein while still getting the fluffy, fluffy pancakes that pancakes are known for. tofu pancake recipe†
10. Tofu Overnight Oats
Overnight oats are filling, nutritious and only take a few minutes to prepare the night before.
It’s also easy to add variety to your diet with overnight oats because you can use so many ingredients – tofu is one of them.
Here’s a recipe for it peanut butter banana protein oatmeal with tofu†
You can enjoy tofu with every meal, including breakfast.
Its mild flavor, variety of textures, and ability to mimic eggs and breakfast meats make tofu particularly suitable for vegetarian and vegan classic breakfast recipes.
Plus, tofu is a filling source of protein that’s rich in many nutrients and healthy plant compounds.