These savoury tofu egg cups are a delicious plant-based breakfast or snack, packed with sautéed veggies and seasoned with spices like curry and nutritional yeast. Easy to make and perfect for meal prep!
Tofu Egg Cups Recipe: A Delicious Plant-Based Breakfast or Snack
If you're looking for a tasty and nutritious plant-based breakfast or snack, look no further than these Tofu Egg Cups! Packed with protein-rich tofu, sautéed vegetables, and flavorful seasonings, these eggless "omelet" cups are perfect for anyone following a vegan, vegetarian, or gluten-free diet. They're easy to make, customizable, and ideal for meal prep or as a quick grab-and-go snack.
In this recipe, we swap out traditional eggs for tofu, which gives these cups a hearty texture and a neutral base that pairs wonderfully with a variety of vegetables and spices. Whether you're new to plant-based cooking or a seasoned vegan, this tofu egg cup recipe is sure to become a staple in your kitchen.
Why Choose Tofu for Egg Cups?
Tofu, often referred to as "soybean curd," is a staple in many plant-based diets due to its high protein content and versatility. One block of firm tofu typically contains around 20 grams of protein, making it an excellent alternative to eggs. Unlike eggs, tofu is cholesterol-free, making it a heart-healthy choice for those seeking to reduce their saturated fat intake.
Another great advantage of tofu is its ability to absorb flavors, making it a fantastic base for a wide variety of seasonings. In this recipe, we combine tofu with tahini, hummus, tamari, nutritional yeast, and a blend of spices to create a flavorful, egg-like consistency. Plus, tofu is naturally gluten-free, making this recipe suitable for those with gluten sensitivities.
Benefits of Tofu Egg Cups
Plant-Based Protein: These tofu egg cups are packed with plant-based protein, perfect for fueling your day or maintaining a healthy lifestyle.
Low in Calories: Tofu is naturally low in calories while being rich in essential nutrients like calcium, iron, and magnesium.
Versatile & Customizable: You can swap out vegetables or spices depending on your taste preferences. Add in some sun-dried tomatoes, zucchini, or fresh herbs for a twist on this classic recipe.
Meal Prep Friendly: These tofu egg cups can be made in advance and stored in the fridge for several days, making them a great choice for busy mornings or as a portable snack.
Vegan & Gluten-Free: This recipe is 100% plant-based and free from gluten, making it suitable for a variety of dietary needs.
Ingredients for Tofu Egg Cups
To make these delicious tofu egg cups, you'll need the following ingredients:
1 block firm tofu: The base of your egg cups. Firm tofu will give the cups a solid, egg-like texture.
1 tbsp tahini: Adds a creamy texture and rich flavor.
2 tbsp hummus: For additional creaminess and flavor depth.
1 tbsp tamari or soy sauce: Adds umami and savory notes to the tofu mixture.
2 tbsp nutritional yeast: This gives the tofu cups a cheesy, savory flavor that mimics the taste of eggs.
1 tsp onion powder: Adds a mild onion flavor to the mixture.
1 tsp garlic powder: For an extra layer of depth.
1 tsp curry powder: A warm spice that complements the tofu and veggies.
1 tbsp all-purpose herb seasoning: A blend of herbs that enhances the overall flavor of the tofu cups.
2 tbsp all-purpose flour: This helps bind the ingredients together.
1 tsp baking powder: Gives the tofu cups a light, airy texture.
1/2 - 3/4 cup unsweetened soy milk (or any unsweetened plant milk): Adjust the amount depending on your desired consistency.
3 cups spinach: Finely chopped spinach adds a nutritious green boost to the tofu cups.
100g mushrooms: Diced mushrooms provide texture and earthy flavor.
1 small bell pepper: Finely diced for a bit of sweetness and color.
1 small yellow onion: Adds savory flavor and richness.
2-4 garlic cloves, pressed: For a punch of garlic flavor.
Tips for Perfect Tofu Egg Cups
Use Firm Tofu: For the best texture, always use firm tofu in this recipe. Silken tofu will not provide the necessary structure for these egg cups.
Customize with Veggies: Feel free to swap in your favorite vegetables. Zucchini, broccoli, or even artichoke hearts can make great additions to these tofu egg cups.
Make Them Spicy: If you like a bit of heat, try adding a pinch of cayenne pepper or chili flakes to the tofu mixture.
Meal Prep Friendly: These tofu egg cups are perfect for meal prep. Simply store them in an airtight container in the fridge for up to 4-5 days. You can reheat them in the microwave or enjoy them cold.
Nutritional Information (per serving):
Calories: ~120-150 (depending on specific ingredients used)
Protein: 8-10g
Carbs: 10-12g
Fat: 6-8g
Fiber: 2-3g
Why You’ll Love These Tofu Egg Cups
These tofu egg cups are not only easy to make but also incredibly customizable. The combination of tofu, vegetables, and spices creates a satisfying and hearty dish that’s full of flavor. Whether you're a busy professional looking for a quick breakfast option, or a parent needing a healthy snack for your kids, these tofu egg cups are a perfect solution. With their high protein content, they're an excellent choice for anyone looking to maintain a balanced, plant-based diet.
Try these tofu egg cups today and enjoy a savory, egg-free breakfast that's as tasty as it is nutritious!
The first time I made these Tofu "Egg" Cups I was blown away at how close to an egg texture it was. The taste and flavour is absolutely delicious and by using tofu you get all of the health benefits and none of the cholesterol present in eggs. Plus, no animal were harmed in the process, win-win! They are so delectable it's hard to stop snacking on them when I make a batch. You can feel free to customize by using different veggies to suit your taste as well as different spices to change the flavour profile. I will be trying to experiment with them too, I think that sundried tomatoes and kalamata olives would be a great pair for these. They are easy to make ahead of time and you can simply re-heat them whenever you need. They would be an awesome addition to a vegan brunch.
........................................................................................................................................................
........................................................................................................................................................
Comments