This high protein vegan breakfast recipe includes a delicious tofu scramble with baked beans, plantains, toasts and healthy greens to get you going in the mornings.
It’s the answer to the age-old question, “Where do vegans get their protein?” because this meal is loaded with it. With roughly 17 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. Whether it’s work, school or kids, we don’t have time to make a gourmet breakfast. Some days you just need a morning meal that’ll keep you going late into the afternoon.
Vegan tofu scramble with baked beans will do just that for you. It fills you up completely. It keeps hunger at bay for hours. Best of all, it’s quick and easy to make. No fancy cooking skills required.
Tofu gets a bad rep for being bland, but it’s possible it wasn’t being treated right. You can’t be stingy when working with tofu. There are so many different seasonings and spices to put some kick into it but be sure to coat every crumb of tofu.
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.
Vegan Protein Breakfast Ingredients
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 colour. Adding a lot changes the flavour but we’re not going for Curried Tofu for this recipe. That recipe can be found here if you’re curious.
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 flavour 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 savoury dishes. Ripe plantains become sweeter and more caramelized when fried.
Spring mix greens
Other ingredients to add to tofu scramble
- Kale or spinach
How to make this recipe gluten free and oil free
This high protein vegan breakfast 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 or potatoes. Cut the potatoes into cubes and sauté or dry roast in the skillet. This would also be perfect with some savoury gluten free pancakes from my Ultimate 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
- Ultimate Savory Vegan Breakfast for Dinner
- 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
High Protein Vegan Breakfast – Tofu Scramble with Baked Beans
- 1 Ripe plantain, sliced
- Mixed greens
- 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.
- 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.
- 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.
- 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.
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