Tofu “Egg” Muffin Cups
Don’t worry, there were no eggs used in the making of this recipe. Still 100% vegan and a new breakfast favorite especially when I’m on the go. These Tofu “Egg” Muffin Cups provide an excellent source of plant protein and are loaded with veggies to make them a filling treat. These cups are also really easy to put together and freeze well for any of your meal prep needs.
How do you make Tofu “Egg” Muffin Cups?
It’s actually pretty easy and borrows from the ever popular Egg Muffin Cup recipes that litter the internet. But, we are doing this the plant based way. So start by choosing the veggies you want inside of your muffin cups and cook them down.
Then, set your veggies aside and blend your tofu base ingredients until very smooth. You see that lovely resulting eggy color? The yellow color is coming from the addition of turmeric from this recipe.
Combine the tofu base together with the veggies, and stir.
Once combined, all you need to do is portion the batter out into the egg muffin cups and bake for 30 minutes.
Once they come out of the oven, you can just carefully pop them out of their muffin tin and use how you wish. And there’s lots of ways you can use these little guys.
Ideas to pair with this recipe
- I love to use these to make breakfast sandwiches. Just pop 2 in between two slices of bread and fill with any condiments of your choice.
- These can also be used to make a snack box that you can graze on through out the day. In a snack container add 1 muffin cup with 1 serving of whole grain crackers, a guacamole cup and a piece of fruit.
- Pair 2 muffin cups with 1/2 an avocado and some salsa as a fun breakfast option
- These also go great with potatoes. You can bake a sweet potato like I did below or opt to make a breakfast has to serve with your tofu.
- Honestly, these go really good on their own as well. I find that 2-3 usually fills me up enough on their own.
I’m in love with these things and plan to be making them regularly. And just so you know, they freeze really well. If placing in the freezer, just place parchment paper between any layers you pack away. When you want to enjoy them, just remove what you plan to eat and allow to completely thaw. They can be microwaved or baked in the toaster oven to warm up.
If you are a fan of tofu and want some additional help with making tofu taste good, definitely check out my Tofu 101 article! Otherwise, hope you enjoy this recipe as much as I did!
Tofu “Egg” Muffin Cups
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
- Yield: 6 servings 1x
- Category: Breakfast
- Cuisine: American
Description
Perfect for meal prep, packed with protein and veggies, these tofu "egg" muffin cups are the ideal breakfast on the go treat.
Ingredients
Tofu Base
- 1 package firm tofu, water drained
- 2 tbsp nutritional yeast
- 2 tbsp hummus
- 3 tbsp pepitas
- 2 tsp onion powder
- 1 tsp garlic powder
- 1 tsp turmeric
- 1/2 tsp salt
- 1 tbsp lite soy sauce
- 1–2 tsp hot sauce
Sauteed Veggies
- 1 cup chopped kale
- 1 cup sliced mushrooms
- 1 bell pepper, diced
- 1/4 medium onion, diced
- 2 tbsp veggie broth
- 1/4 tsp garlic powder
Instructions
Sauteed Vegetables
- Start by cooking your onions and mushrooms in a pan over medium heat. Saute until onions are softened, about 2-3 minutes.
- Add in bell pepper and splash of veggie broth to deglaze the pan.
- Add in kale and garlic powder and allow kale to wilt for about 1-2 minutes while stirring. Remove from heat and set aside.
Tofu Base
- Add all ingredients listed under tofu base to a high speed blender or food processor.
- Blend ingredients until completely smooth.
Baking Instructions
- Preheat oven to 350F. Prep muffin tin by either lining with paper liners, lightly greasing with oil to prevent sticking or using a non stick pan (silicon muffin pans are an amazing non-stick option).
- In a bowl, combine the tofu base and the sauteed vegetables together.
- Using a 1/4 measuring cup, scoop and pour the mixture into each individual muffin cup. It should provide 12 even muffins.
- Place tray in the oven for 30 minutes. You will notice the tops of the muffins crack a little during the baking process.
- Remove egg muffins from the oven. They will still be soft, so allow to cool for at least 10-15 mintues before carefully removing from the pan.
- Once ready, enjoy as desired.
Notes
- Mix and match different veggies for this to meet your preference. These also go great with diced olives and sun dried tomatoes.
- You can freeze and reheat these for later use. Make sure to divide and separate muffins using parchment paper to prevent sticking together during the freezing process. When ready to enjoy, remove from freezer and allow to completely thaw or pop in the microwave for a minute and 30 seconds to reheat. These can also be reheated in the toaster oven for about 5 minutes from frozen.
- This recipe creates 12 muffin cups. I find that these are satisfying when 2 are enjoyed or if using 1 at a time, make sure to pair with other foods to make it filling.
Did You Try This Recipe?
Then let me know what you thought! Share your creations by tagging me on Instagram with the hashtag #plantbasedrdeats
★ Catherine
how many grams is the tofu?
450g, hope that helps!
thank you! I’ll pick some up tomorrow and try this recipe out. it looks delicious 😊