High Protein Vegan Breakfast
This high protein vegan breakfast bowl includes a delicious tofu scramble with baked beans, plantains, toast and healthy greens to get you going in the mornings.
This high protein vegan breakfast the answer to the age-old question, “Where do vegans get their protein?” because it’s loaded with it.
With at least 20 grams of protein per serving, this makes for a perfect morning or post-gym meal to start your day.
A half cup or 4 oz serving of tofu has about 10g of protein. A half cup or 4 oz serving of baked beans has about 7g of protein.
Let’s face it, life is busy and we’re always on the go. Some days you just need a morning meal that’ll keep you going late into the afternoon.
This vegan tofu scramble with baked beans will fill you up and keep hunger at bay for hours. Best of all, it’s quick and easy to make. No fancy cooking skills are required.
As a substitute for toast, enjoy it with a serving of healthy hash browns. You can even pair it with this Green Goddess Smoothie.
Tofu gets a bad reputation for being bland, but it’s possible it wasn’t being treated right. I highly recommend freezing tofu before using. It changes the texture for the better.
Just toss the whole package in the freezer until solid, thaw, then open and drain. Be sure to season well while cooking.
Given how simple this recipe is to make, prepping for the next day is super easy. You can get it done fast in the evening, and just heat it up in the morning for an even faster meal.
Ingredients you’ll need
(Brief summary. Full details in the recipe card at the end)
Tofu
Firm or extra-firm tofu works best for this recipe. Any softer and you’ll end up with a watery mess. Firm tofu provides the most appealing “eggy” texture for the scramble.
Baked beans
You can also use black or red beans.
Seasonings
Fresh onion, garlic and scallion
Turmeric
Adding a little gives tofu that yellow, scrambled egg color. Adding a lot changes the flavor but we’re not going for curry tofu for this recipe.
Chili powder
This gives the dish a nice spicy kick. For some smokiness, I like to use chipotle chilli powder.
Thyme or basil
Liquid aminos – I use this on nearly everything. It’s a gluten-free alternative to soy sauce that boosts the flavor of anything cooked with it. It is salty so adjust accordingly.
Ripe plantains – Plantains are popular in Caribbean and Latin American cuisine.
At first glance, plantains look like large bananas, however, they taste differently and are mostly used with savory dishes. Ripe plantains become sweeter and more caramelized when fried.
Toasts
Spring mix greens
Other ingredients to add to tofu scramble
- Mushrooms
- Tomatoes
- Kale or spinach
- Black salt – A type of salt often used in Indian cuisine which gives tofu an eggy flavor. Also called kala namak.
Gluten and oil-free substitutions
This breakfast bowl can easily be made gluten-free by making some simple swaps. Look for gluten-free brands of baked beans as not all brands are safe to use. Swap the toasts for gluten-free bread, hash browns or cooked potatoes.
Cut the potatoes into cubes and sauté or dry roast in the skillet. This would also be perfect with some savory gluten-free pancakes from my Ultimate Savory Vegan Breakfast Recipe.
Using a non-stick pan is the best way for making this recipe oil-free. Otherwise, it will be difficult to cook tofu without half of it sticking to the bottom of a regular pan.
More Vegan Breakfast Ideas
- Vegan Biscuits and Gravy
- Healthy Vegan Protein Pancakes with Spiced-poached Pears
- Vegan Quiche Lorraine with a Simple Gluten Free Crust
- 5 Steel Cut Oatmeal Recipes That Aren’t Boring
- Vegan Puff Pastry
High Protein Vegan Breakfast Bowl
Baking Recipes: For more accuracy, use Metric measurements and measuring spoons.
Ingredients
- 10 oz (300 g) firm tofu, drained
- 1 can (425 g) baked beans
- 1 large onion, sliced
- 4 garlic cloves, minced
- 2 stalks scallion, chopped
- ½ teaspoon (2 g) turmeric
- 1 teaspoon (5 g) thyme, or basil
- ½ teaspoon (2 g) chipotle chile powder
- 2 tablespoons (30 ml) liquid aminos
- 2 tablespoons (30 ml) oil
- salt and pepper, to taste
Sides:
- 1 Ripe plantain, sliced
- Toasts
- Mixed greens
Instructions
- Dice or crumble tofu. Heat 1 tablespoon oil in a skillet and add half the chopped onion, half minced garlic and scallion. Cook until onions start to brown.10 oz (300 g) firm tofu ,1 large onion ,4 garlic cloves ,2 tablespoons (30 ml) oil ,2 stalks scallion
- Add crumbled tofu, turmeric, thyme or basil, chipotle, liquid aminos and salt and pepper to taste. Cook until the tofu starts to brown slightly then remove from heat.1/2 teaspoon (2 g) turmeric ,1 teaspoon (5 g) thyme ,½ teaspoon (2 g) chipotle chile powder ,2 tablespoons (30 ml) liquid aminos ,salt and pepper
- Heat the remaining oil and add the remaining onion and garlic. Cook until onion starts to brown then add the baked beans. Season with black pepper and cook for 2 mins then remove from heat.1 can (425 g) baked beans
- To fry the plantains, heat oil in a skillet and add plantain slices, spacing apart. Cook until the edges start to brown then flip and cook to brown other sides. Remove from heat.1 Ripe plantain
Notes
- Using a non-stick pan is the best way to make this recipe oil-free. Otherwise it will be difficult to cook tofu without half of it sticking to the bottom of a regular pan.
- To give tofu a more “eggy” flavor, try Black Salt or Kala namak. A little goes a long way so just a pinch or 2 would be good.
M enjoying your creations! I’m highly inspired!
My go-to weekday brunch (with a few modifications depending on what I have on hand). Just awesome and super filling!
Wow Kenya! It looks so good! Thanks so much for sharing a photo!