We include products that we think will be useful to our readers. If you purchase through the links on this page, we may earn a small commission. PlateJoy, Inc. is owned and operated by Healthline Media. Here is our process.
How we verify brands and products
Health Line only shows you the brands and products we support.
Our team carefully researches and evaluates the recommendations we make on our site. To establish that product manufacturers have met safety and effectiveness standards, we:
- Evaluate the ingredients and composition: Do they have the potential to cause damage?
- Check all health claims: Are they consistent with the current body of scientific evidence?
- Evaluate the brand: Does it operate with integrity and adhere to industry best practices?
We research so you can find reliable products for your health and well-being.
Tofu is often associated with stir-fries and curries, but this plant-based food made from concentrated soy milk is also a wonderful addition to breakfasts.
Eating tofu for breakfast may even have some health benefits.
Tofu breakfast recipes are great if you’re following a vegan, vegetarian, or plant-based diet, but they’re also useful for incorporating a nutritious source of lean protein into omnivorous diets.
Here are 10 healthy tofu breakfast ideas, along with recipe links.
1. Tofu Breakfast Scramble
A Tofu Breakfast Scramble is a scrambled egg game that uses tofu in place of eggs. The texture of hot, scrambled tofu turns out to be quite similar to that of cooked eggs. In fact, tofu is a fantastic egg substitute for several breakfast dishes.
Check out the following recipe links:
As with eggs, adding extra ingredients can spice up tofu scrambles. Vegetables like peppers, tomatoes and spinach add extra vitamins and minerals, while mushrooms and beans provide protein.
Tofu is also very nutritious in its own right. Just 1/4 block – or 2.8 ounces (81 grams) – contains 14 grams of protein and plenty of calcium, manganese and iron (
Cooking Tips
Once you master the basic tofu scramble recipe, it’s very simple to create unique dishes using your favorite ingredients.
In short, to make scrambled tofu, simply heat up a little oil, butteror other fat in a pan over medium heat, crumble your tofu, add it to the pan, season it as desired and cook until hot.
Here’s a quick but detailed tutorial on creating a scrambled tofu. What I love about this recipe is that it also includes some suggestions for adding extra flavor.
2. Tofu Breakfast Burrito
Since scrambled tofu mimics eggs so well, it’s also naturally perfect for breakfast burritos.
All you have to do is prepare your favorite tofu scramble and wrap it in the tortilla of your choice – or skip the tortilla altogether and prepare a tofu breakfast burrito bowl.
To get the most out of a tofu breakfast burrito:
- incorporate nutrient-rich vegetables
- choose a whole grain tortilla
- use portion control with condiments like sour cream that add extra calories
Look at this Scrambled Tofu Breakfast Burrito Recipe and Video Tutorial.
3. Egg and Tofu Muffin Cups
If you like to start your day with an egg but want to eat more plant-based meals, consider tofu muffin cups instead of similar egg-based versions.
They can be just as filling as meat dishes. Plus, they work well in meal prep routines (
This recipe for tofu muffin cups is rich in vegetables and was developed by a registered dietitian (RD).
4. Tofu breakfast
Tofu makes a good meat substitute for people looking for a comforting vegan, vegetarian, or plant-based casserole.
Tofu breakfast casserole recipes are easily adaptable to your favorite flavor profiles.
For some ideas, check out this vegan mexican egg casserole Or this classic recipe which fills up on vegetables.
5. Tofu toast
An easy idea for a tofu breakfast is as simple as putting tofu on toast.
For example, tofu is a tasty addition to avocado toast. It’s a wonderful way to pair lean protein with the healthy fats in avocados and pairs especially well with a slice of fiber-rich whole-grain bread.
Adding extra protein to your morning toast with tofu might even keep you full longer and help you lose weight (
You can also skip the avocado and opt for tofu on hummus toast or with another vegetarian spread.
Try this classic recipe for tofu and avocado toast.
6. Tofu Bacon Strips
If you follow a vegan or vegetarian diet but sometimes crave meat, this tofu breakfast idea may be right for you.
Tofu Bacon Strips perfectly mimic the flavor and can easily be used the same way as real bacon.
here is a really simple tofu bacon recipe to help you get started.
If you want to experiment with some additional flavors, try this one.
Many tofu bacon recipes call for liquid smoke, but if you don’t have that on hand, use another umami-rich ingredient like soy sauce or Worcestershire sauce.
7. Tofu Breakfast Sandwiches
Because tofu is often used in place of classic breakfast proteins like meat and eggs, it’s perfect for vegan and plant-based breakfast sandwiches.
Make a tofu sandwich for breakfastfollow these simple steps:
- Prepare the tofu. Open the tofu and drain the excess water. Season the tofu with the herbs and spices of your choice. Then carefully reheat the tofu in the oven or on the stove.
- Choose your bread. Consider opting for a variety of whole grains.
- Gather your toppings. You can stock up on nutrients with additional vegetables. Do not forget that some condiments are high in sugar, salt and calories.
- Place tofu and toppings on bread.
- Slice and enjoy!
If you have a little more time to devote to your meal, this tofu sandwich for breakfast gives step-by-step instructions for making fake egg pancakes with tofu.
8. Morning Tofu Smoothie
The mild flavor of tofu lends itself well to breakfasts because it tends not to overwhelm an entire dish, but absorbs the flavors of other ingredients. This makes tofu a fabulous addition to smoothies.
Tofu adds extra protein to smoothies and is a good substitute for milk, yogurt, and other dairy products commonly used in smoothies. This is especially useful if you want to make a vegan smoothie.
Additionally, tofu is rich in isoflavones, or plant compounds that may help prevent chronic diseases like cancer, diabetes, and heart disease (
The best type for smoothies is silken tofu. Unlike firm tofu which retains its shape, silken tofu is soft, allowing for better blending.
Additionally, this plant-based protein is safe to eat raw as long as it has been stored and handled properly, so you don’t have to worry about reheating it before adding it to the blender.
You can easily use tofu in any smoothie recipe, but I’m particularly fond of this classic strawberry-banana tofu smoothie.
9. Tofu pancakes
One way to use tofu in a sweet breakfast is to incorporate it into pancake batter.
For starters, you can use tofu to add extra protein while still getting the light and fluffy texture that pancakes are known for. tofu pancake recipe.
10. Tofu overnight oatmeal
Overnight Oatmeal are hearty, nutritious and only take a few minutes to prepare the day before.
It’s also easy to add variety to your diet with overnight oatmeal because you can use many ingredients, including tofu.
Here is a recipe for Peanut Butter Banana Protein Oats with Tofu.
You can enjoy Tofu at any meal, including breakfast.
Its mild flavor, variety of textures, and ability to mimic eggs and breakfast meats make tofu particularly suitable for vegetarian and vegan versions of classic breakfast recipes.
In addition, tofu is a satiating source of protein which is rich in many healthy nutrients and plant compounds.
