Protein-Packed Tofu Recipes for Breakfast, Brunch or Dinner
Three Years Without Eggs
It’s hard to believe it’s been three years since we’ve eaten an egg. What the heck were we thinking?
Weekend brunch was deliciously fun and satisfying. Especially when our kids were home or when our granddaughter was staying with us.
I’d sit her in her highchair in the kitchen near the stove. We would chatter away while I mixed eggs and milk, measured spices and sauteed veggies. I would hold the bowl so she could whisk too. Fond memories.
We’d been eating healthier, and I guess giving up eggs was the next step. My partner made fabulous omelettes. I would slice and dice the vegetables. He would do the cooking.
Out of the blue one sunny Sunday, it was he who said no more eggs. They’d become too filling. Feeling over-stuffed like after a huge holiday dinner wasn’t how either of us wanted to feel especially on a sunny weekend afternoon.
Just like that, decision made. Those eggs were the last eggs we ate. 🥚
But What About Brunch?
It took well over a year before I found an alternative. I read a countless number of breakfast and brunch recipes. Nothing resonated until I discovered what I could do with tofu. Hallelujah!
Now I have not one, but two deliciously affordable options to share with you.
Recipe #1 — Tofu Scramble with Sauteed Vegetables
Ingredients — Serves 2
- 1/2 block of extra-firm or firm tofu, pressed and crumbled
- 1 T nutritional yeast
- 1/ — 1/2 tsp red pepper flakes
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/8 tsp turmeric
- 1/8 tsp paprika
- black pepper to taste, several grinds
- 1/4 tsp kala namak (black salt — pink in color with a sulfurous egg smell), plus a little more at the end
- 1/3 c plant-based milk (I’ve used almond milk and oat milk)
- 1 1/2 tsp tahini or a drizzle of sesame oil
Sauté: onion, scallions, garlic, jalapeno, red pepper — sliced and diced. Mushrooms (create your own mix from baby bella, cremini, white button, shiitake or whichever you have on-hand) — sliced. Spinach — two to three handfuls, long stems removed.
Instructions
Step 1 — Press the tofu and crumble. I do this step a day or two in advance.
Step 2 — Measure all the ingredients except the milk and tahini into a bowl. Set aside.
Step 3 — In a large nonstick pan on medium — medium high heat, sauté the diced and sliced vegetables in a tablespoon of olive oil. Add the spinach, turn off the heat, stir until wilted. Put the vegetable mixture in a medium bowl.
Step 4 — Heat one tablespoon olive oil to the pan on medium. Add the tofu crumbles. Allow the tofu to brown, stir occasionally.
Step 5 — While the tofu is browning, whisk the spices together. Pour the milk gradually while whisking and add the tahini or a drizzle of the sesame oil.
Step 6 — Pour the liquid over the tofu crumbles. Stir to coat.
Step 7 — Add the veggies and a sprinkle of kala namak. Stir to combine.
Step 8 — Make toast and plate the tofu scramble.
Step 9 — It’s time for brunch. Bon appétit!
Note — The scramble works well by itself or in a breakfast burrito. Top the burrito with salsa, hot sauce and avocado slices.
Recipe #2 — Tofu Quiche
The recipes have the same basic ingredients. The added ingredients are in bold print.
Note — you will need a high-speed blender.
Sauté: onion, scallions, garlic, jalapeno, red pepper — sliced and diced. Mushrooms (create your own mix from baby bella, cremini, white button, shiitake or whatever you have on-hand) — sliced. Spinach — two cups.
Ingredients — Serves 4 to 8, depending upon serving size
- 9-inch vegan pie crust, homemade or store-bought (I used Wholly Wholesome)
- 1 block of extra-firm or firm tofu, lightly pressed
- 1 c plant-based milk (I used oat milk)
- 1 1/2 tsp tahini or a drizzle of sesame oil
- 2 or 3 T nutritional yeast
- 1/2 tsp red pepper flakes
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp turmeric
- 1/4 tsp paprika
- black pepper to taste, several grinds
- 1/2 tsp kala namak
- 1/2 tsp baking powder
- 1 T vegan Parmesan, I added my homemade parm
Instructions
Step 1 — Preheat oven to 375 degrees. Pre-bake the pie crust for 10 to 15 minutes, until golden brown.
Step 2 — Sauté the vegetables and set aside.
Step 3 — In the blender, add the milk, tofu and the list of spices and parm. Begin to blend and ramp up to high speed for 2 to 3 minutes. The baking powder will make the mixture fluffy like a cream pie.
Step 4 — Spoon the sauteed veggies into the pie crust the pour in the tofu mixture. Using a rubber spatula, stir the mixture and veggies together.
Step 5 — Bake the quiche at 375 degrees for 50–60 minutes, depending upon your oven. Insert a toothpick to see that it comes out clean and the quiche is fully baked.
Step 6 — Bon appétit!
Note — To add some heat, top with salsa and a few dashes of hot sauce. The pictured drink is vodka and pink grapefruit juice, our brunch drink of choice.
For the two of us, the quiche serves as two meals. One brunch and the second as dinner leftovers. Serve with a small garden salad and garlic bread. Each meal delish! 😋
Health Benefits of Tofu
- Low in calories; high in protein
- Nutrient-rich — calcium, manganese, copper, selenium, phosphorous, magnesium, iron, zinc and vitamin A
- May reduce heart disease, some cancers and diabetes
- Tofu is a complete protein and contains nine essential amino acids
Versatility of Tofu
- Types of tofu include silken, soft, medium, firm and extra-firm
- Tofu absorbs its flavors from spices, herbs and marinades
- Tofu recipes are endless — pudding, smoothies, creamy pasta sauce, soups, stir fry, air fry, crispy tofu cubes, snacks and my recipes shared.
Which recipe did you choose? Drop me a comment. I’d love to know.
Eat Well! Stay Well! Live Well!