Easy Tofu Breakfast Muffins

by admin

 

Swap eggs for tofu in these easy-to-prepare, savory breakfast muffins that you can make ahead of time for an “I’m running late” breakfast (it happens to the best of us) — or to enjoy as soon as they come out of the oven. Not only are you replacing choline-rich eggs derived from an animal, but you’re replacing them with heart-healthy, fiber-rich ingredients like onions, mushrooms, and kale that help to feed healthy gut bacteria. Add a little ground turmeric on top of all that, and you have yourself an anti-inflammatory, powerhouse breakfast!

Easy Tofu Breakfast Muffins

Ingredients

Sauteed Vegetables
 1 cup onion (chopped)
 2 cups mushroom, chopped (button, cremini, or portobello)
 1 tsp ground turmeric
 1 tsp onion powder
 1 tsp dried oregano
 ¼ tsp salt (optional)
 2 cups organic kale (chopped)
 2 tbsp basil, finely chopped (optional)
Tofu
 14 oz organic tofu (firm or extra firm, drained)
 ¼ cup plant-based milk (plain, unsweetened)
 3 tbsp nutritional yeast
 1 tbsp organic tamari (reduced-sodium, or coconut aminos)
 ¾ tsp mustard powder
 ¼ tsp salt (optional)
 ¼ tsp ground black pepper (optional)

Directions

1

Preheat the oven to 375 degrees F. Line mini muffin tins with paper liners.

2

Heat a large stovetop pan over medium-high heat. Add the onions, stirring frequently, and cook until the onions are translucent, about 2–3 minutes.

3

Add 2–4 tablespoons of water to deglaze the pan, turn the heat down to medium, stir in the mushrooms, and cook for another 2–3 minutes, stirring occasionally.

4

Add the turmeric, onion powder, oregano, and salt. Mix well so they coat the vegetables.

5

Stir in the kale and basil (if using) until the kale is slightly wilted (about 30–60 seconds). Turn off the heat and set aside.

6

Make the tofu: In a food processor, add the tofu, milk, nutritional yeast, tamari, mustard powder, and salt, if using. Blend until smooth.

7

Transfer the tofu into the vegetable mixture and stir until the tofu and vegetables are combined.

8

Transfer the tofu and vegetable mixture into the muffin liners, filling to the top. It should make approximately 24 mini muffins.

9

Cook for 30–35 minutes, until golden brown on top. Let sit for 10 minutes before serving. The top should be golden brown.

Chef's Notes

Substitutions
Use other vegetables of your choice or that you have on hand such as broccoli, red bell pepper, or spinach in place of the mushrooms and kale.

Use red, white, or yellow onion, or shallots for the onion.

Use onion granules in place of onion powder.

Prep Ahead
Make the tofu component ahead of time and store it in the fridge for up to 24 hours before using.

Storage
Store leftovers in an airtight container in the refrigerator for up to 5 days.

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