Three Fall Plant-Based Breakfast Recipes Feat. Tofu
Tofu is a plant-based protein source that can be daunting to prepare if you aren’t sure how to. It is pretty much blank flavor-wise. In all the many ways you can enjoy this high protein food, I love eating it as a breakfast ingredient. If you are struggling to find tasty ways to eat tofu for breakfast, I have three delicious and savory recipes that could inspire your breakfasts for this week.
Note: As someone watching my blood-glucose levels, I favor savory veggie filled breakfasts most of the time, prioritizing a balanced plate. Usually, 50% or more veggies, with 25% plant-based protein, 20% carbs, 5% or less of healthy fats. These are estimates, because I don’t usually track micronutrients in detail, but that is my target with the majority of my meals.
Zucchini and Bell Pepper Tofu Scramble with Avocado and Toast
Ingredients
1/2 Orange or Yellow Bell Pepper
1/2 Zucchini
1/4-1/3 Block of tofu
1/2 small avocado
2 slices of your preferred bread
Seasonings: ( I don’t use measurements, so season to taste)
Paprika
Garlic
Onion
White Pepper
Nutritional Yeast
1/2 Lemon Juice
Slap ya Mama Cajun spice (or just salt at this point)
Optional Toppings:
Vegan Chipotle Mayo
Ketchup
Instructions
Brown the zucchini and bell pepper in an oiled pan. I used olive oil and sauteed these veggies on medium-low heat. Add garlic, onion, paprika, and white pepper to the veggies and stir so that it doesn’t burn.
Once browned to your preference, crumble in your tofu, squeeze in the lemon juice to deglaze the pan, and stir, letting the tofu brown as well.
After everything is well browned, add your salt or Cajun seasoning. Stir and taste, adjust flavor to your preference.
Pair this scramble with toast and avocado, and top with your condiment of choice.
Paprika and Sage Spiced Airfried Potato Bowl with a Veggie Tofu Scramble
Ingredients
1 Large Potato or 2 Small Potatoes
1/2 Red, Orange, and Yellow Bell Peppers
Three handfuls of Spinach (when chopped down, it’s about 1 1/2 cups), or to taste
One medium tomato or 1/2 cup of canned diced tomato
1/4-1/3 block of tofu
Seasonings:
Potatoes
Slap Ya Mama Cajun Seasoning
Sage leaf
Tofu Scramble
Nutritional Yeast
Paprika
Thyme Leaf
Optional Toppings:
Ketchup
Instructions
Dice and toss potatoes in sage and slap ya mama Cajun seasoning. Place in the air fryer or oven at 400 degrees, until browned to your preference. I put mine in the airfryer for 15 minutes.
Dice bell peppers, spinach, and tomatoes.
Crumble tofu into a hot oiled pan. Brown the tofu in a pan with olive oil to your preference.
Add in nutritional yeast, paprika, and thyme and stir.
Add in diced bell peppers and stir.
Add in spinach and tomato, and mix to wilt it in.
Salt to taste.
Top your bowl with your condiment of choice.
Tofu, Spinach, and Onion Frittata (options with oil or oil free in the airfryer)
Ingredients
1/2 block of tofu
2 cups chopped spinach
1/2 small onion
braggs seasoning
4 tbsp flour
nutritional yeast
Instructions
Chop spinach.
Dice onion.
Add to a mixing bowl.
Crumble tofu into your bowl
Add Bragg’s coconut aminos or soy sauce (1-2 tbsps to taste)
Add nutritional yeast and all other seasonings.
Add Flour
Mix until it comes together. Flatten into an oiled pan, an oven-safe dish, or parchment paper for the airfryer.
Cook until browned (at 400 degrees in the airfryer for 12 minutes on one side and 7 minutes on the other).
Plate, and top with condiment of your choice.