Protein-packed Crumbled Tofu Breakfast Burrito (25g!)

Loaded with pinto beans, avocado and savoury tofu scrambled “eggs”, these flavourful tofu breakfast burritos are packed with protein (25g!) and easy to make so you can prep a big batch!

I know I eat a lot of overnight oats, but my heart actually belongs to a savoury breakfast. Honestly, I’m team savoury over sweet like 90% of the time: I’ll crush a bowl of olives over a plate of chocolate any day. Actually.

But I do mostly eat overnight oats for breakfast because it’s such an easy way to prep my breakfast ahead of time, and get the protein and the fibre I’m looking for without too much fuss.

That is, until now.

I really wanted to figure out a tofu breakfast burrito for the blog that I could meal prep on a Sunday and eat all week without too much fuss. And when I say low fuss, I mean it: we’re not prepping like 4 different components just to make one burrito.

The simple, deeply flavourful tofu scrambled “eggs” are the star of these high protein vegan breakfast burritos…everything else is quick assembly. Nothing to roast. So you can whip these up in 30 minutes flat with minimal dishes.

You can either make 4 breakfast burritos or double (even triple it!) pretty effortlessly to make a big batch of 8 or 12 burritos, depending on how many you need to last a week in your house. Keep a week’s worth in the fridge, or, if you want to stockpile pop ‘em in the freezer for later.

You might notice that there is no rice or potato in the burrito, and it’s because I want to focus on protein, and the tortilla already provides a great source of carbs. Honestly, I’ve never really understood burritos that are mostly rice or potatoes, probably because I’m not a surfer, I’m a dietitian and a desk jockey ha ha.

A protein + fibre-forward breakfast like this is really gonna help you feel full and energized all morning long, instead of succumbing to the 10:30AM hangries if your burrito is mostly carbs. Buuuuuut… if you’re looking for a dipping sauce, my 5 minute cashew queso is pretty life-changing.

Want a high protein vegan breakfast burrito? Make it with tofu

Each tofu breakfast burrito has 25g of protein and 10g of fibre, before you add any toppings or a high protein tortilla…so sky’s the limit. Make it your own…low FODMAP, gluten free, you know the drill!

I really like using extra firm tofu, even if firm does have a slightly “eggier” texture because less moisture means a little less warping when you freeze, and I wanted these burritos to be freezer friendly! It’s also a more concentrated protein source.

Ready to fall even more in love with tofu? Pick up a copy of my cookbook, Plant Magic!

More Savoury Vegan Breakfasts

• Vegan Breakfast Sandwiches with Chickpea Flour Eggs
• Healthy Vegan Black Bean Breakfast Burrito
• Easy Chickpea Breakfast Scramble
• Satisfying Crumbled Tofu Breakfast Skillet
• Easy Vegan Shakshuka with Silken Tofu

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Protein-packed Crumbled Tofu Breakfast Burritos

Loaded with pinto beans, avocado and savoury tofu scrambled “eggs”, these flavourful tofu breakfast burritos are packed with protein (25g!) and easy to make so you can prep a big batch.

Course Breakfast

Cuisine tex mex

Diet Gluten Free, Vegan, Vegetarian

Keyword high protein vegan meal prep breakfast, savoury high protein vegan breakfast, savoury vegan breakfast ideas

Dietary Preference dairy free, Gluten-Free, nut free, vegan, vegetarian

Prep Time 18 minutes minutes

Cook Time 12 minutes minutes

Total Time 30 minutes minutes

Servings 4 burritos

Author Desiree Nielsen, RD

Ingredients

Eggy Tofu Breakfast Scramble

• 1 tablespoon avocado oil
• 12 ounce pack extra firm tofu
• 1 medium red pepper diced
• ¼ cup unsweetened soy milk oat or almond work too
• 3 tablespoons nutritional yeast
• ½ teaspoon garlic powder you could swap ¼ tsp low FODMAP garlic powder, see notes section
• ½ teaspoon onion powder
• ½ teaspoon salt
• ¼ teaspoon turmeric
• 4 big handfuls baby spinach

Seasoned Pinto Beans

• 14 ounce can pinto beans drained and rinsed
• 1 teaspoon taco seasoning homemade or storebought!

For the Wraps, customize your toppings as you wish!

• 4 large your favourite wraps at least 12 inches diameter
• 1 cup vegan cheese shreds
• 1 medium avocado sliced…omit if freezing!
• salsa or hot sauce
• pickled jalapeño pepper slices

Imperial – Metric

Instructions

Prepare the tofu scramble

• In a small bowl, mix the milk, nutritional yeast, onion, garlic powder, salt and turmeric. Set aside.
• Crumble the tofu into a large nonstick skillet. Add oil, red pepper, turn heat to medium and cook, 3-5 min a side, until golden.
Press tofu down with spatula to ensure good contact with the heat for better browning!
• Turn off heat, add spinach and stir until spinach wilted, about 1 minute. Stir in sauce until tofu is well coated.

Mix the pinto beans

• In a small bowl, stir the pinto beans with the tofu seasoning. Set aside.

Make the tofu breakfast wraps

• Sprinkle some vegan cheese shreds in the centre of the wrap. Add ⅓ cup of beans. Add ¼ of the tofu scramble, hot sauce, jalepenos and sliced avocado. Wrap tightly.
Don’t use avocado if you will be reheating later, it goes weird.

Serving + Storing Options

• Eating the wraps now? I like to grill them so they taste like a restaurant meal: Warm a dry nonstick skillet over medium heat. Place the wrap, edge side down, in the skillet, gently pressing down, until wrap is golden, about 1 minute. Carefully flip and grill other side.
• Prepping for later? Wrap each burrito in parchment so you can grill or microwave later and refrigerate. OR, tightly wrap each burrito in tin foil and freeze in a freezer bag. Reheat in a 400℉ oven for 45 minutes to heat thoroughly.

Notes

Make a LOW FODMAP version of these!

• Choose a low FODMAP/gluten free wrap
• Use green pepper instead of red
• Substitute 1/2 tsp low FODMAP garlic seasoning for the onion + garlic powder OR just omit entirely and use a low FODMAP garlic flavoured oil for cooking.
• Omit beans or use just 1/4 cup of plain beans per serving
• Choose low FODMAP condiments like salsa and hot sauce
• 1/4 small avocado is low FODMAP

Nutrition Note: the 25g protein + 10g fibre are without toppings and a standard tortilla. Use a protein tortilla to add more protein. Avocado will add more fibre!

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