7 High-Protein Tofu Breakfast Recipes You Have to Try

Tofu makes a perfect egg alternative for a high-protein breakfast.
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Yogurt, eggs and sausages are a few protein-filled staples you can find in breakfast recipes all across the internet. But for those following a plant-based diet (or looking for plant-based alternatives), you definitely don't need these ingredients for a satiating breakfast.


The next time you want a filling, meat-free breakfast, give one of these high-protein tofu breakfast recipes a try.

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1. Scrambled Tofu Breakfast Burrito

You won't miss ground meat with these protein-rich tofu burritos.
  • Calories: 408
  • Protein: 24 g

Whereas most breakfast burritos are filled with scrambled egg, this recipe substitutes tofu for a vegan-friendly meal. And although the cholesterol in eggs probably isn't problematic for most people, eating plant-based proteins does help promote heart health by lowering harmful cholesterol levels, says Julie Upton, RD, a registered dietitian and co-founder of Appetite for Health.

​Get the Scrambled Tofu Breakfast Burrito recipe and nutrition info from Clean Green Simple.

2. Simple Tofu Scramble

This recipe is ideal for those who are short on time in the morning.
  • Calories: 228
  • Protein: 20 g


Not only does this dish provide plenty of nutrients, it only takes about 15 minutes to prepare.

Prioritizing protein and healthy fats at breakfast can help you stay full longer — these two macronutrients are the most satiating. When you eat protein and fat in the morning, you're less likely to overeat and succumb to cravings later in the day, Upton says.


​Get the Simple Tofu Scramble recipe and nutrition info from Eating Bird Food.

3. Easy Tofu Bacon

Tofu bacon makes the perfect layer on a slice of avocado toast.
  • Calories: 220
  • Protein: 13 g



Instead of buying plant-based bacon from the store, you can make your own with just a block of tofu and handful of ingredients. Although this bacon recipe takes a little extra time (because you need to marinate it), it's a versatile ingredient you can layer on your avocado toast at breakfast or chop up for your salad at lunch.

​Get the Easy Tofu Bacon recipe and nutrition info from Clean Green Simple.

4. Plant Protein Power Vegan Breakfast Bowls

The fiber content in this breakfast is sure to curb cravings later in your day.
  • Calories: 625
  • Protein: 37 g


Alongside protein, fiber is another nutrient you don't want to neglect in the a.m., Upton says. And this bowl provides about 26 grams of fiber.

"Fiber also helps keep you fuller longer so you can manage your total daily calorie intake," she says. "Tofu is a good source of fiber so that's another one of its benefits."

​Get the Plant Protein Power Vegan Breakfast Bowls recipe and nutrition info from Kitchen Treaty.

5. Vegan Spicy Scrambled Tofu Breakfast Tacos

Customize your breakfast tacos with whatever toppings you love.
  • Calorie and protein counts not available


You've heard of breakfast burritos — now, get ready to add breakfast tacos to the menu. The best part about tacos (at any time of day): You can totally customize them by adding whatever toppings you like.


Drizzling a few spoons of plant-based yogurt or several sprinkles of cheese can also increase the total protein in your breakfast, Upton says. She recommends getting anywhere between 20 and 25 grams of protein in your morning meal.


​Get the Vegan Spicy Scrambled Tofu Breakfast Tacos recipe and nutrition info from Blissful Basil.

6. Simple Vegan Omelet

This omelet is easy to make and completely egg-free.
  • Calories: 232
  • Protein: 22 g

You don't necessarily need eggs to make an omelet. This recipe blends tofu, hummus and nutritional yeast (plus a few extra ingredients) to make a convincing plant-based alternative.

Considering the fat and fiber content of a solo omelet is on the lower side (7.8 grams and 8 grams, respectively), pair this dish with some oatmeal and nut butter for a more balanced breakfast.

​Get the Simple Vegan Omelet recipe and nutrition info from Minimalist Baker.

7. Scrambled Tofu Breakfast Tacos

Tacos may sound like a big commitment for a morning meal but this recipe only takes about 15 minutes to make.
  • Calorie and protein counts not available

If you're in a pinch but still want a gourmet breakfast, you're going to want to give this taco breakfast recipe a try.

Aside from a block of tofu, this one only requires a handful of ingredients you might already have in your pantry and fridge, like tortillas, avocado and tomatoes.

​Get the Scrambled Tofu Breakfast Tacos recipe and nutrition info from Ambitious Kitchen.



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