9. High Protein Vegan Breakfast Burrito
This Oh She Glows high-protein, vegan recipe relies on a tofu scramble for the bulk of the filling (and protein), which also includes nutritional yeast. We love that this version mixes the sweet and savory with a pineapple salsa. Mushrooms add more low-calorie but belly-filling heartiness to this burrito.
This burrito is a great way to change up your normal breakfast routine. Best of all, it makes 4 servings so you can store the leftover scramble in the fridge and simply heat and go for a quick breakfast all week long. Feel free to play around with the ingredients and seasonings depending on what you have in your fridge. Don’t like tofu? Try swapping it out for black beans or chickpeas!
INGREDIENTS
- 1 package extra-firm tofu, rinsed and pressed
- 1 tsp extra virgin olive oil
- 3 garlic cloves
- 2 cups diced sweet onion (about 1 medium)
- 1 cup diced potato (~115 grams or half a medium potato)
- 1.5 cups sliced crimini mushrooms (150 grams or about 9 mushrooms)
- 1/4 cup nutritional yeast
- 3-4 tbsp minced fresh basil
- 2 tbsp minced fresh parsley
- 1-1.5 tbsp fresh lemon juice
- 3/4 tsp kosher salt (or to taste) + black pepper
- For garnish: chopped pineapple, salsa, Daiya cheese, green onion, Herbamare…or whatever you like!
DIRECTIONS
- Press tofu: Rinse the tofu with water and place a couple kitchen towels on the counter. Wrap the tofu with another towel, place another towel on top, and finally place several heavy cookbooks on top. Let sit for at least 20 minutes to soak out the water. Alternatively, you can use a tofu press if you have one.
- Meanwhile, heat a large skillet with 1 tsp oil over medium heat. Sauté garlic and onion for a few minutes over medium heat. Add in the diced potato and mushrooms and sauté for 12 minutes, reducing heat if necessary and stirring frequently so it doesn’t stick to the bottom.
- Remove tofu from towels and dice on chopping board. You want the tofu very small (see picture below). Now, reduce heat to low and stir in the nutritional yeast, tofu, fresh herbs, lemon juice, and season with salt and pepper to taste. Continue cooking on low until potato is cooked through, only a few more minutes, if necessary.
- Add 3/4 cup of the mixture on a large tortilla wrap, spoon on salsa, and top with Daiya cheese and chopped green onion if desired.
TIP:
This baby packs in the protein. Add a wrap and it’s easily over 22 grams of protein per burrito.
10. Scrambled Tofu Breakfast Burrito
The brightness of this vegan breakfast burrito makes it as much a feast for the eyes as the tummy. But don’t be fooled, it tastes as good as it looks. Kale, bell pepper and avocado up the recipe’s nutritional cred, and hummus and cumin give it a Middle Eastern flare. We love Dana’s idea to even try using collard greens as a wrap instead of tortilla.
Ingredients
US Customary – Metric
TOFU
- 1 12-ounce package firm or extra-firm tofu*
- 1 tsp oil (or 1 Tbsp (15 ml) water)
- 3 cloves garlic (minced)
- 1 Tbsp hummus (store-bought or DIY)
- 1/2 tsp chili powder
- 1/2 tsp cumin
- 1 tsp nutritional yeast
- 1/4 tsp sea salt
- 1 pinch cayenne pepper (optional)
- 1/4 cup minced parsley
VEGETABLES
- 5 whole baby potatoes (chopped into bite-size pieces)
- 1 medium red bell pepper (thinly sliced)
- 1 tsp oil (or 1 Tbsp (15 ml) water)
- 1 pinch sea salt
- 1/2 tsp ground cumin
- 1/2 tsp chili powder (not ground chili)
- 2 cups chopped kale
THE REST
- 3-4 large flour or gluten-free tortillas (ensure vegan friendly – I like TJ’s brand)
- 1 medium ripe avocado (chopped or mashed)
- Cilantro
- Chunky red or green salsa or hot sauce
Instructions
- Preheat oven to 400 degrees F (204 C) and line a baking sheet with parchment paper (use more baking sheets if increasing batch size). In the meantime, also wrap tofu in a clean towel and set something heavy on top – such as a cast-iron skillet – to press out excess moisture. Then crumble with a fork into fine pieces. Set aside.
- Add potatoes and red pepper to the baking sheet, drizzle with oil (or water) and spices, and toss to combine. Bake for 15-22 minutes or until fork tender and slightly browned. Add kale in the last 5 minutes of baking to wilt, tossing with the other vegetables to combine seasonings.
- In the meantime, heat a large skillet over medium heat. Once hot, add oil (or water), garlic, and tofu and sauté for 7-10 minutes, stirring frequently, to slightly brown.
- In the meantime, to a small mixing bowl, add the hummus, chili powder, cumin, nutritional yeast, salt, and cayenne (optional). Stir to combine. Then add water until a pourable sauce is formed (1-3 Tbsp as original recipe is written // adjust if altering batch size). Then add parsley and stir. Add the spice mixture to the tofu and continue cooking over medium heat until slightly browned – ~3-5 minutes. Set aside.
- Assemble burritos: Roll out a large tortilla. Add generous portions of the roasted vegetables, scrambled tofu, avocado, cilantro, and a bit of salsa. Roll up and place seam side down (you can wrap in foil to keep warm – optional). Continue until all toppings are used up – about 3-4 large burritos.
- Enjoy immediately for best results. Alternatively, you can package and refrigerate these up to 4 days (or the freezer for 1 month). Just microwave or heat in the oven before eating (be sure to remove foil if heating in microwave).
Notes
*Nutrition information is a rough estimate calculated using flour tortillas.