Scrambled Tofu Is A Thing—And You Should Totally Try It

Christine Byrne
·10 min read
Photo credit: Mindful Avocado
Photo credit: Mindful Avocado

From Women's Health

Plant-based eating is hot right now, with celebs like Lizzo sharing vegan recipes on TikTok and fast food joints rushing to add more options (vegan breakfast sandwich, anyone?) to their menus.

A lot of us are flirting with a part-time vegan lifestyle for good reason: Evidence suggests that eating more plant-based foods—fruits, veggies, nuts, seeds, whole grains, and legumes—can help reduce your risk of heart disease and diabetes, lower your blood pressure, and promote better blood sugar control. Plus, plant-based dishes are usually less expensive and easier to prep compared to meat-centric meals.

But when it comes to a solid vegan breakfast, it can be hard to think of options that aren’t smoothies or oatmeal. Eggs and bacon still dominate the scene, and even vegetarian staples like pancakes and waffles typically call for animal ingredients like eggs and milk. But that doesn’t mean that finding satisfying, nourishing vegan breakfast recipes is impossible.

As the recipes below show, it’s possible to eat a different, deliciously vegan breakfast every day of the week—as long as you have some imagination (and a smart protein strategy).

When building a killer vegan breakfast, "aim for at least 15 to 20 grams of plant-based protein, five grams of fiber, and less than 10 grams of sugar," says Maggie Michalczyk, RD. "Getting in this much protein and fiber will help fuel your day and prevent you from snacking until lunch."

To get there, start by combining a couple of different sources of plant-based protein, like quinoa, hemp seeds, pumpkin seeds, chia seeds, tofu, and chickpeas. From there, add whatever fruits, veggies, and healthy fats are calling your name.

Or, just pick one of the following uber-good vegan breakfast recipes for guaranteed deliciousness.

1. Banana Bread Oat-less Oatmeal

Photo credit: The Toasted Pine Nut
Photo credit: The Toasted Pine Nut

Easy to make ahead of time, this warm breakfast bowl is just as flavorful (and, thanks to lots of protein and healthy fats, even more satisfying) as your favorite banana bread.

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Per serving: 621 calories, 41.2 g fat (3.3 g sat), 48.8 g carbs, 23.3 g sugar, 192 mg sodium, 20.5 g fiber, 26.4 g protein

2. Vegan Pancakes

Photo credit: Jessica Gavin
Photo credit: Jessica Gavin

Pancakes are ~traditionally~ made with eggs, butter, and milk. This simple vegan version swaps flaxseed for egg. Coconut oil and cashew milk make up for the lack of dairy.

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Per serving: 100 calories, 3 g fat (2 g sat), 16 g carbs, 2 g sugar, 287 mg sodium, 1 g fiber, 2 g protein

3. Pumpkin Chocolate Chip Pancakes

Photo credit: Jessica in the Kitchen
Photo credit: Jessica in the Kitchen

Pumpkin spice up your morning! These flapjacks adds vitamin A-rich pumpkin puree and warming spice to the batter. And they only take 10 minutes to prep.

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Per serving: 130 calories, 2 g fat (1 g sat), 26 g carbs, 7 g sugar, 183 mg sodium, 1 g fiber, 2 g protein


4. Tofu Scramble

Photo credit: Jessica Gavin
Photo credit: Jessica Gavin

Forget eggs—this skillet scramble has the protein you need and the hearty texture you crave. This recipe calls for spinach, onion, and bell pepper, but you can sub whatever vegetables you have handy.

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Per serving: 155 calories, 11 g fat (1 g sat), 8 g carbs, 1 g sugar, 395 mg sodium, 3 g fiber, 7 g protein

5. Spirulina Chia Seed Pudding

Photo credit: Sweet Potato Soul
Photo credit: Sweet Potato Soul

It's easy eating green: This chia seed pudding gets its vibrant hue from spirulina, a type of algae that’s packed with iron and immune-strengthening vitamin A.

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Per serving: 322 calories, 12 g fat (1 g sat), 39 g carbs, 19 g sugar, 227 mg sodium, 12 g fiber, 18 g protein

6. Baked Sweet Potato with Almond Butter, Banana & Chia Seeds

Photo credit: Ambitious Kitchen
Photo credit: Ambitious Kitchen

This decked-out sweet potato will forever change your breakfast game. Loaded with creamy nut butter, sweet bananas, and crunchy chia, it's sweet, gooey heaven.

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Per serving: 273 calories, 9.4 g fat (1 g sat), 44.7 g carbs, 19.1 g sugar, 9.4 g fiber, 7.7 g protein

7. Dairy-Free Yogurt

Photo credit: Jessica in the Kitchen
Photo credit: Jessica in the Kitchen

If you love starting your day with a parfait but are trying to cut back on dairy, this homemade vegan yogurt is for you. It’s made with cashews, apple cider vinegar, and probiotic capsules, and it’s a damn good substitute for the real thing.

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Per serving: 357 calories, 28 g fat (5 g sat), 19 g carbs, 4 g sugar, 12 mg sodium, 2 g fiber, 12 g protein

8. Blender Apple Oatmeal Pancakes


Photo credit: One Lovely Life
Photo credit: One Lovely Life

These tasty apple oatmeal pancakes are perfect for any fall morning or Sunday brunch. Sub an additional 1/4 cup of applesauce for the eggs to make 'em vegan.

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Per serving: 232 calories, 5.8 g fat, 34.3 g carbs, 9.1 g sugar, 446.8 mg sodium, 4 g fiber, 6.5 g protein

9. Pineapple Julius Smoothie


Photo credit: One Lovely Life
Photo credit: One Lovely Life

Made with bananas, veggies, pineapple, and protein powder, this green-filled smoothie is a flavorful and nutrient-packed way to start the day.

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Per serving: 126 calories, 0.4 g fat, 25.7 g carbs, 19.6 g sugar, 43.9 mg sodium, 1.1 g fiber, 6 g protein

10. Maple Pecan Banana Breakfast Bake


Photo credit: Paleo Running Momma
Photo credit: Paleo Running Momma

When you have the time to bake something nourishing but indulgent, this is your breakfast. Top the pie-like goodness with nut butter, fruit, or vegan yogurt.

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Per serving: 221 calories, 16 g fat (1g sat), 16 g carbs, 8 g sugar, 123 mg sodium, 4 g fiber, 5 g protein

11. Cherry Chocolate Chip Paleo Granola

Photo credit: Paleo Running Momma
Photo credit: Paleo Running Momma

Pair this sweet, nutty, chocolatey granola with your favorite nut milk, mix it into dairy-free yogurt, or eat it straight—you truly cannot go wrong.

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Per serving: 260 calories, 20 g fat (7 g sat), 17 g carbs, 9 g sugar, 42 mg sodium, 4 g fiber, 5 g protein


12. Buckwheat Porridge

Photo credit: Healthier Steps
Photo credit: Healthier Steps

Though it is usually thought of as a healthy whole grain, buckwheat is actually a seed. It's packed with protein and has a nutty flavor. Find buckwheat groats a health food stores or at some supermarkets.

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Per serving: 281 calories, 15 g fat (12 g sat), 42 g carbs, 11 g sugar, 170 mg sodium, 1 g fiber, 6 g protein

13. Sweet Potatoes Breakfast Cookies


Photo credit: A Saucy Kitchen
Photo credit: A Saucy Kitchen

Made with satiating coconut, these sweet potato cookies are done in less than 30 minutes and loaded with antioxidants. (Plus, they taste like dessert.)

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Per serving: 158 calories, 10 g fat, 12 g carbs, 6 g sugar, 24 mg sodium, 2 g fiber, 1 g protein

14. Spicy Kale Potato Breakfast Hash


Photo credit: A Saucy Kitchen
Photo credit: A Saucy Kitchen

Egg-free, meat-free, and Whole30-friendly, this vegan hash recipe is packed with bright, colorful veggies. (Add hot sauce for a little kick.)

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Per serving: 226 calories, 1 g fat, 29 g carbs, 3 g sugar, 21 mg sodium, 2 g fiber, 4 g protein

15. Lemon Poppy Seed Muffins

Photo credit: I Can You Can Vegan
Photo credit: I Can You Can Vegan

If you’re a vegan, muffins at your local coffee shop or bakery might be a no-go. But you can always bake a batch of this vegan version at home.

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Per serving: 217 calories, 7 g fat (2 g sat), 37 g carbs, 22 g sugar, 231 mg sodium, 1 g fiber, 2 g protein

16. Chocolate Golden Milk Breakfast Jars


Photo credit: Keto Diet App
Photo credit: Keto Diet App

Totally vegan and keto-friendly, these breakfast jars also provide the nourishing benefits of inflammation-fighting chia seeds and turmeric.

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Per serving: 417 calories, 38.8 g fat (28.8 g sat), 17.8 g carbs, 0.8 g sugar, 79 mg sodium, 10.3 g fiber, 8.3 g protein

17. Keto Vegan Zoodle Bowl


Photo credit: Keto Diet App
Photo credit: Keto Diet App

Made with creamy avocado, olives, and sun-dried tomatoes, this savory zoodle bowl comes together quick when you need a nutritious morning meal (that also happens to be vegan and low-carb).

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Per serving: 452 calories, 41.6 g fat (10.9 g sat), 19.8 g carbs, 6.1 g sugar, 689 mg sodium, 11.4 g fiber, 6.3 g protein

18. Vegan Strawberry Pop Tarts

Photo credit: Make It Dairy Free
Photo credit: Make It Dairy Free

Throw it back to your childhood with a vegan version of the popular toaster pastry. Bonus: They freeze well, so you can have one anytime.

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Per serving: 585 calories, 30 g fat (7 g saturated, 170 mg sodium, 77 g carbs, 38 g sugar, 2 g fiber, 5 g protein

19. Vegan Pumpkin Waffles


Photo credit: Nora Cooks
Photo credit: Nora Cooks

Crispy on the outside but fluffy on the inside, these vegan waffles are loaded with your favorite wintertime spices, like cinnamon, nutmeg, and ginger.

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Per serving: 258 calories, 9 g fat (6 g sat), 40 g carbs, 10 g sugar, 248 mg sodium, 4 g fiber, 6 g protein

20. Vegan French Toast Casserole


Photo credit: Nora Cooks
Photo credit: Nora Cooks

Get the warm maple syrup ready: This casserole offers the sweet, crunchy flavor and texture of French toast, vegan-style.

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Per serving: 346 calories, 6 g fat (1 g sat), 65 g carbs, 28 g sugar, 404 mg sodium, 2 g fiber, 9 g protein

21. Smashed Pea and Avocado Toast

Photo credit: Cupful of Kale
Photo credit: Cupful of Kale

Avocado toast is a great vegan breakfast option, and this recipe steps it up a notch by adding peas and crunchy seeds for protein.

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Per serving: 324 calories, 16 g fat (5 g sat), 31 g carbs, 6 g sugar, 766 mg sodium, 5 g fiber, 15 g protein

22. Vegan Blueberry Coconut Muffins

Photo credit: Cupful of Kale
Photo credit: Cupful of Kale

Having a treat yo'self moment? Bake up these sweet-as-can-be blueberry muffins.

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Per serving: 384 calories, 14 g fat (8 g sat), 58 g carbs, 31 g sugar, 610 mg sodium, 3 g fiber, 6 g protein

23. Roasted Sweet Potato and Lentil Quesadillas


Photo credit: Amuse Your Bouche
Photo credit: Amuse Your Bouche

Go savory with these sweet potato and lentil quesadillas. Warm and comforting, they provide tons of antioxidants, fiber, and protein.

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Per serving: 770 calories, 24 g fat (10 g sat), 113 g carbs, 8 g sugar, 1133 mg sodium, 11 g fiber, 26 g protein

24. Raspberry Breakfast Bars


Photo credit: Jessica Gavin
Photo credit: Jessica Gavin

Make a big batch of these jam-filled oat bars and portion them out for easy, portable breakfasts throughout the week.

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Per serving: 155 calories, 7 g fat (5 g sat), 21 g carbs, 12 g sugar, 43 mg sodium, 1 g fiber, 2 g protein

25. Peanut Butter Banana Bread


Photo credit: Make It Dairy Free
Photo credit: Make It Dairy Free

Nut butters are a staple in many vegan diets. This banana bread uses it for flavor and fat, which means it’s just as tasty and moist as any other quick bread out there.

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Per serving: 231 calories, 9 g fat (2 g saturated), 163 mg sodium, 35 g carbs, 17 g sugar, 2 g fiber, 4 g protein

26. Cold Brew Chia Pudding


Photo credit: The Castaway Kitchen
Photo credit: The Castaway Kitchen

Combine your breakfast and coffee with this creative chia pudding recipe. It'll wake you up (and fill you up) for a productive morning.

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Per serving: 491 calories, 37 g fat (14.4 g sat), 18.6 g carbs, 2.9 g sugar, 161.8 mg sodium, 12.1 g fiber, 21.6 g protein

27. Breakfast Burritos


Photo credit: Mindful Avocado
Photo credit: Mindful Avocado

No fork and knife required for these quick, protein-packed breakfast burritos. Stick with pico de gallo to keep them mild, or turn up the heat with spicy salsa.

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Per serving: 268 calories, 15.2 g fat (4.7 g sat), 26.2 g carbs, 1.2 g sugar, 579mg sodium, 2 g fiber, 7.1 g protein

28. Chicken-Less Breakfast Biscuits

Photo credit: Make It Dairy Free
Photo credit: Make It Dairy Free

Craving a drive-through chicken biscuit? We got you.

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Per serving: 317 calories, 8 g fat (2 g sat), 50 g carbs, 13 g sugar, 2,438 mg sodium, 2 g fiber, 12 g protein

29. Next-Level Breakfast Sandwiches


Photo credit: Mindful Avocado
Photo credit: Mindful Avocado

Who needs bacon, eggs, and cheese? Upgrade your usual bagel with silky tofu scramble, vegan cream cheese, avocado, and tomato.

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Per serving: 437 calories, 14.4 g fat (4 g sat), 33.6 g carbs, 7.4 g sugar, 597mg sodium, 6.6 g fiber, 16.3 g protein

30. Breakfast Skillet Potatoes

Photo credit: Healthier Steps
Photo credit: Healthier Steps

These spuds are crispy on the outside, but tender on the inside. If you want to pair it with protein, try serving with scrambled tofu, or throw in some plant-based breakfast sausage.

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Per serving: 341 calories, 5 g fat (4 g sat), 3 68 g carbs, 1 g sugar, 309 mg sodium 12 g fiber, 12 g protein

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