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Tofu Breakfast Muffins

Tofu Breakfast Muffins: Savory Flavors for a Fresh Start

Tofu Breakfast Muffins are a protein-packed vegan option that elevates your breakfast routine.
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Prep Time 15 minutes
Cook Time 30 minutes
Cooling Time 5 minutes
Total Time 50 minutes
Servings: 12 muffins
Course: Breakfast
Cuisine: Vegan
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Muffins
  • 1 block Firm or Extra-Firm Tofu Wrap and press for 15 minutes
  • 1 tablespoon Olive Oil (or Avocado Oil) Can be omitted for lower-fat option
  • 1 medium Onion Diced
  • 2 cloves Garlic Minced
  • 1 large Bell Pepper Diced
  • 2 cups Spinach (or Kale) Fresh, chopped
  • 1 nutritional yeast Nutritional Yeast
  • 1 cup All-Purpose Flour (or Gluten-Free Blend)
  • 1 tablespoon Baking Powder
  • 1 teaspoon Turmeric Powder
  • 1 teaspoon Kala Namak (Black Salt) Or sea salt
  • 1 teaspoon Smoked Paprika
  • 1 teaspoon Dried Herbs (e.g., Oregano, Thyme)
  • 1 teaspoon Black Pepper
  • 1 cup Plant-Based Milk (Unsweetened)

Equipment

  • Muffin tin
  • medium skillet
  • Mixing bowl
  • Fork
  • kitchen towel

Method
 

Instructions
  1. Preheat your oven to 350°F (175°C) and prepare a muffin tin.
  2. Press your firm or extra-firm tofu by wrapping it in a towel and placing a heavy object on top for 15 minutes.
  3. Heat olive oil in a skillet, then sauté diced onion and minced garlic until translucent (3-4 minutes).
  4. Add diced bell pepper and cook for another 3 minutes.
  5. Stir in fresh spinach and cook until wilted (2-3 minutes).
  6. Crumble the pressed tofu into a large mixing bowl.
  7. Add nutritional yeast, flour, baking powder, turmeric, kala namak, black pepper, smoked paprika, and dried herbs to the bowl and mix well.
  8. Gently fold in the sautéed vegetables with the tofu mixture.
  9. Mix gently until there are no dry flour spots, being careful not to overmix.
  10. Fill each muffin cup with the mixture, leaving a quarter-inch space at the top.
  11. Bake for 25-30 minutes until golden brown and firm.
  12. Cool muffins in the tin for 5 minutes before transferring to a wire rack.
  13. Serve warm or store in an airtight container for up to 5 days.

Nutrition

Serving: 1muffinCalories: 150kcalCarbohydrates: 15gProtein: 6gFat: 7gSaturated Fat: 1gMonounsaturated Fat: 5gSodium: 250mgPotassium: 300mgFiber: 2gSugar: 1gVitamin A: 600IUVitamin C: 15mgCalcium: 80mgIron: 2mg

Notes

Perfect for meal prep and customizable with different vegetables.

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