High-Protein Tofu Breakfast Bowl Recipe

Learn how to make the best homemade high-protein breakfast bowl using firm tofu as the star ingredient. This easy baking recipe features nutritional yeast for cheesy flavor without dairy, and can be prepped ahead for busy mornings. Perfect for vegetarians and vegans seeking protein-packed breakfast options!

Difficulty:

Beginner

Prep Time:

15 mins

Cook Time:

20 mins

Serves:

2 bowls

Ingredients

<ul class="ingredients-main-list"><li class="ingredients-single-item">400g extra-firm tofu, drained and pressed</li><li class="ingredients-single-item">2 tbsp olive oil, divided</li><li class="ingredients-single-item">3 tbsp nutritional yeast</li><li class="ingredients-single-item">1 tsp ground turmeric</li><li class="ingredients-single-item">1/2 tsp garlic powder</li><li class="ingredients-single-item">1/2 tsp onion powder</li><li class="ingredients-single-item">1/4 tsp black salt (kala namak) (optional, for eggy flavor)</li><li class="ingredients-single-item">250g cherry tomatoes, halved</li><li class="ingredients-single-item">200g fresh spinach</li><li class="ingredients-single-item">1 ripe avocado, sliced</li><li class="ingredients-single-item">2 tbsp mixed seeds (pumpkin, sunflower, sesame)</li><li class="ingredients-single-item">Fresh herbs for garnish (parsley, chives or coriander)</li><li class="ingredients-single-item">Salt and black pepper to taste</li></ul>

Nutrition Facts (per serving)

🍽️ Serving Size: 1 cake

🔥 Calories: 182 calories

🥑 Fat: 8 g

🧈 Saturated Fat: 1.5 g

🍞 Carbohydrates: 6 g

🍭 Sugar: 1 g

🍗 Protein: 22 g

🫀 Cholesterol: 75 mg

🧂 Sodium: 350 mg

Equipment

<ul class="equipment-main-list"><li class="equipment-single-item">Baking tray</li><li class="equipment-single-item">Non-stick frying pan</li><li class="equipment-single-item">Tofu press (or heavy books and kitchen towels)</li></ul>

Directions

<ol class="no-list-style"><li class="MethodStepper"><h4 class="step-title">Step 1</h4>Preheat your oven to 200°C (fan 180°C). Line a baking tray with parchment paper. Press your tofu for at least 15 minutes to remove excess moisture - this crucial step ensures a better texture by allowing the tofu to absorb flavors more effectively.</li><li class="MethodStepper"><h4 class="step-title">Step 2</h4>Place the halved cherry tomatoes on the prepared baking tray, drizzle with 1 tablespoon of olive oil, season with salt and pepper, and toss to coat. Roast in the preheated oven for 15-20 minutes until they begin to caramelize and release their juices.</li><li class="MethodStepper"><h4 class="step-title">Step 3</h4>While the tomatoes are roasting, crumble the pressed tofu with your hands into a bowl to create pieces resembling scrambled eggs. In a small bowl, mix together the nutritional yeast, turmeric, garlic powder, onion powder, black salt (if using), and a pinch of black pepper.</li><li class="MethodStepper"><h4 class="step-title">Step 4</h4>Heat the remaining tablespoon of olive oil in a non-stick frying pan over medium heat. Add the crumbled tofu and sprinkle with the seasoning mixture. Stir to coat the tofu evenly with the seasonings, allowing the turmeric to give the tofu a golden "egg-like" color.</li><li class="MethodStepper"><h4 class="step-title">Step 5</h4>Cook the tofu for about 8-10 minutes, stirring occasionally, until it's lightly browned in spots. The nutritional yeast creates a slightly cheesy flavor while boosting protein content. If the pan gets too dry, add a splash of water to prevent sticking.</li><li class="MethodStepper"><h4 class="step-title">Step 6</h4>In the same pan (after removing the tofu), quickly sauté the spinach just until wilted, about 1-2 minutes. Season lightly with salt and pepper.</li><li class="MethodStepper"><h4 class="step-title">Step 7</h4>To assemble each bowl, arrange the spinach, roasted tomatoes, scrambled tofu, and sliced avocado in sections. Sprinkle with mixed seeds for added protein and crunch, and garnish with fresh herbs.</li><li class="MethodStepper"><h4 class="step-title">Step 8</h4>Serve immediately while warm, or allow components to cool completely before storing separately in airtight containers in the refrigerator for 2-3 days. When reheating, add the avocado and seeds fresh just before serving for the best texture and flavor.</li></ol>

FAQs

Find answers to your most pressing questions about this delicious recipe right here.

What ingredients are used in High-Protein Tofu Breakfast Bowl Recipe?

The main ingredients include extra-firm tofu, nutritional yeast, turmeric, olive oil, cherry tomatoes, fresh spinach, avocado, mixed seeds (pumpkin, sunflower, sesame), and seasonings like garlic powder, onion powder, and optional black salt for an eggy flavour.

How to cook High-Protein Tofu Breakfast Bowl Recipe at home?

Learn how to cook High-Protein Tofu Breakfast Bowl by first pressing tofu to remove moisture, then roasting cherry tomatoes while seasoning crumbled tofu with nutritional yeast and spices. Sauté the seasoned tofu until golden, quickly wilt spinach, then assemble all components in bowls with sliced avocado and mixed seeds for a nutritious meal.

Can tofu really replace eggs for a high-protein breakfast option?

Absolutely! Tofu contains about 8g of protein per 100g, making it an excellent plant-based alternative to eggs. When seasoned with nutritional yeast and turmeric for colour, and black salt (kala namak) for an eggy flavour, tofu scramble provides comparable protein with a similar texture to scrambled eggs.

Why is nutritional yeast essential in vegan breakfast bowls?

Nutritional yeast provides a cheesy, savoury flavour to plant-based dishes without dairy. It's also packed with protein, B vitamins (including B12 in fortified versions), and minerals, making it a nutritional powerhouse that enhances both the taste profile and protein content of vegan breakfast bowls.

How can I meal prep this tofu breakfast bowl for busy mornings?

Prepare the tofu scramble and roasted vegetables in advance, storing them separately in airtight containers for up to 3 days. Each morning, quickly reheat the components, then add fresh avocado and seeds just before serving. You can also portion everything except the avocado into grab-and-go containers.

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