High Protein Vegan Breakfast Burrito

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IMG 7688   High Protein Vegan Breakfast Burrito

I like to think there are a few different types of “breakfast people”:

  • Those who prefer sweet breakfasts.
  • Those who prefer savoury breakfasts.
  • Those who enjoy a mixture of the two.

 

I think I’m somewhere in the middle, so I guess I would say #3. What about you?

While I don’t enjoy super sweet breakfast recipes, I don’t mind a bit of sweetness in the morning such as in a Vegan Overnight Oat Parfait or Green Monster. Sometimes, I also crave savoury things for breakfast and can’t fathom eating anything sweet in the morning. It really just depends on my mood. Last weekend, I woke up starving with a strange craving for a veggie burger, so I cooked one on the skillet and enjoyed it in an English muffin with hummus and salsa. Was it ever good. Eric thought I was crazy, but it turned out to be a great breakfast. I also love savoury oatmeal from time to time too.

Today’s recipe is a savoury breakfast recipe (or make that breakfast, lunch, or dinner…), after receiving quite a few requests from all of you savoury breakfast fans. I agree, there are more sweet breakfast recipes on the blog, but I will try to do some more savoury breakfasts too.

Given my recent discovery that I enjoy tofu, I decided to make my first tofu scramble and wrap it up in a burrito.

IMG 7654   High Protein Vegan Breakfast Burrito

I’ve seen tofu scrambles all over the veg blog world and everyone always seems to have their favourite version. For my first attempt, I just threw together a scramble based on the ingredients I had in my fridge. That is the beauty of them. Tofu scrambles are very versatile, so if you don’t have the exact ingredients in this recipe you can just improvise. I guess time will tell if this is my favourite version or simply the first of many experiments!

IMG 7677   High Protein Vegan Breakfast Burrito

High Protein Vegan Breakfast 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! Nutritional info is below.

Print this recipe

Yield: Four (3/4 cup) servings

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!

 

1. 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.

2. 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.

3. 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.

4. 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.

Approx Nutritional Info (per 3/4 cup, without wrap or garnishes): 183 kcals, 5 g fat (1 g sat fat), 331 mg sodium, 22 g carbs, 6 g fibre, 6 g sugar, 17 g protein.

~~~

This baby packs in the protein. Add a wrap and it’s easily over 22 grams of protein per burrito.

IMG 7657   High Protein Vegan Breakfast Burrito IMG 7660 thumb   High Protein Vegan Breakfast BurritoIMG 7664   High Protein Vegan Breakfast Burrito

I added 3/4 cup of the scramble to a large wrap, spooned on about 3 tbsp of salsa…

IMG 7670   High Protein Vegan Breakfast Burrito IMG 7671   High Protein Vegan Breakfast Burrito

Topped with green onion and a sprinkle of Herbamare:

IMG 7673   High Protein Vegan Breakfast Burrito

And wrapped it all up!

IMG 7674   High Protein Vegan Breakfast Burrito

Eric and I actually had this for dinner last night as I was anxious to test it on him. I thought he was going to absolutely hate it, but to my surprise, he loved it. I think it lasted about 1 minute before it disappeared from his plate. :) It was also delicious served with some leftover Vegan Caesar Cocktail and pineapple.

IMG 7692   High Protein Vegan Breakfast Burrito

Not a tofu fan?

Try swapping it out for black beans or chickpeas. Gently mash some of them up in the skillet (but leave some whole for texture). I’m sure that would be really tasty too!

IMG 6221   High Protein Vegan Breakfast Burrito

Also, my sweet side can’t help but wonder what a sweet scramble would taste like wrapped up…crêpe style. I’ve been experimenting with some crêpe recipes lately, so I just may have to add a sweet scramble to the list…

Blog Stuff

My apologies for the blog being down yesterday morning. I’ve had several outages with my host lately despite the blog being on its own private server, so I’m really not sure what’s up. Hopefully the issue is now resolved or I may have to punch the computer screen in the face. hah…ok not really. Well, maybe. ;)

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{ 120 comments… read them below or add one }

Chelsea @ Naturally Sweet Recipes February 23, 2012

What a great breakfast idea! I love breakfast burritos. I’m not the biggest fan of tofu, but chickpeas sound awesome in this! And that sweet crepe with fresh fruit looks yummy!

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Kat February 23, 2012

I’m with you Chelsea, not a tofu fan. I feel like the only plant based person who doesn’t eat that stuff! I’ll take beans any day!

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Meghan @ Making Love In the Kitchen February 24, 2012

Nope- not the only one, I promise! I try and stay away from tofu in general. If I am going to eat soy, usually go for Tempeh or Miso.

Otherwise this recipe looks delish- swapping in some chickpeas would be simply fantastic!

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Jesse (OutToLunchCreations) February 23, 2012

I used to love pancakes and crepes for breakfast but over the past few years I have switched to savory breakfasts. I really excited to see more savory breakfast ideas on your blog. I’m still too scared to try savory oats, I just can’t imagine how that tastes good! I’ll have to bite the bullet and try it out soon.

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Angela February 23, 2012

ohhh you must try them! The recipe I linked to is awesome. The magic is in the toppings- you needs lots!

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Jesse (OutToLunchCreations) February 23, 2012

You have me convinced, the pictures are making me hungry! I guess its kinda like a delicious Mexican oat mess. I noticed you put black pepper on your carrots, do you always do that? I have never seen it before.

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Angela (Oh She Glows) February 23, 2012

Glad to hear that!
Pepper on carrots? I do that from time to time..adds a lil something something. I also like to drizzle salad dressing on them.

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Laura @ Sprint 2 the Table February 23, 2012

In the tofu cheese recipe I posted to day I also instructed people to use cookbooks to press their tofu – so glad I’m not alone there. The cookbook osmosis must make the recipe better, no? LOL!

Scrambles are the best. I love the versatility!

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Angela February 23, 2012

hah love that! It must be good luck…

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Alex @ Raw Recovery February 23, 2012

I love breakfast burritos!! I’m definitely somewhere in between- I like the sweet stuff on occasion but sometimes I just want something savory. I finally found herbamere a few months ago after searching high and low for it! I have to say it’s quite tasty. Do you think these burritos could be frozen? I’m just thinking about making a batch and freezing them to pull out when I’m in a hurry.

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Angela February 23, 2012

That’s a great question. I assume it could be frozen, but not sure. If I was going to try it I would put it packed into a small container, thaw in fridge or on countertop, and then reheat in the skillet until the extra water cooks out.

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Alex @ Raw Recovery February 23, 2012

If you try it let us know how it goes! Have a great day! :) Oh and I just wanted to share with you that I got a vitamix…best investment EVER. Have you seen the video shit vegans say? If you need a laugh it’s a good one…http://www.youtube.com/watch?v=OmWFnd-p0Lw It’s a little stereotypical but cute

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Angela (Oh She Glows) February 23, 2012
Amelia February 23, 2012

I am always torn with what to eat for breakfast. I never know what I want until RIGHT before I eat. Usually if I have it narrowed down to two items, one will be eaten for breakfast and the other at lunch. ;)

This burrito looks very yummy! At first I thought you put the pineapple IN the burrito, but then just saw it as a garnish. I think a ‘tropical’ kind of breakfast burrito with avocado & pineapple would be nice. Maybe caramelized pineapple? Ugh oh, now I might be headed towards crepes.

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Angela February 23, 2012

I forgot to mention that! I actually tried it both ways…without pineapple and then I added some chopped pineapple in it as well. I liked it both ways :)

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Amelia February 23, 2012

Good to know! Thanks. :)

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Cait's Plate February 23, 2012

This looks incredible. I’m Greek Orthodox and have my 40-day fast coming up soon (where I can’t eat meat and dairy) so I will definitely be putting this (and a lot others!) of your recipes to good use!

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Mel February 23, 2012

I’m a whatever the canteen serve kinda girl. The downside of starting work at 6am means my hunger puts me at the mercy of buttery croissants, hash browns and white bread.

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Angela @ Eat Spin Run Repeat February 23, 2012

Oh my, I want this NOW! I’ve been meaning to make a tofu scramble for ages now (also because I figured it might make some pretty blog photos like yours above!) and you’ve got me convinced! My breakfast preferences vary between sweet and savoury. Sometimes I go for both and have a veggie omelette and a vanilla/banana green smoothie. Best of both worlds!

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Liz @ Tip Top Shape February 23, 2012

I’m just a food person–so I like anything in the morning! lol This looks delish!

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Catalina @ Cake with Love February 23, 2012

I like the addition of the pineapple, my mom used to make different savory dishes using pineapple, the one that I was loving the most was rice with pineapple, I should ask her the recipe, it is also vegan and is delicious!

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Angela (Oh She Glows) February 23, 2012

That would be delicious too. I made a pineapple stir fry last summer and it was fun.

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Catalina @ Cake with Love February 23, 2012

Pineapple in a stir fry is very good, it gets cameralized and it so huicy, tart and sweet at the same time!

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Grace - Love Your Healthy Life February 23, 2012

Mmm, looks delicious Angela! And your photos are gorgeous as ever. I’m the same way – sometimes I like sweet, sometimes I like savory. Thank you for giving us the best of both : )

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Angela (Oh She Glows) February 23, 2012

Thank you Grace!

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Sara February 23, 2012

Hi Angela, I’m a big fan of your blog. It’s usually the first one I read every morning! Your recipes are diverse, plentiful, creative and delicious. Thank you! I’m excited for your cookbook to come out and I wish you a big congratulations. From reading your blog I think that you live in Southern Ontario (I do too) and I wanted to share a link with you that a friend sent me this morning. It’s for the Vegan/Raw festival in Toronto this coming June….http://www.torontorawveganfestival.com/ maybe you could be a vendor?

:) Sara

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Angela (Oh She Glows) February 23, 2012

Hey Sara, Thank you for reading, that’s so nice of you to say! I hadn’t heard of the festival but that sounds like fun! I will have to check it out. :)

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Yellow Haired Girl February 23, 2012

Ooooh this is a great recipe! I’ve been wanting to cook something with tofu…and I bought some for the first time last week! I think I know what I’ll be doing with it now :)

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Lauren @ What Lauren Likes February 23, 2012

This sounds amazing! I need to try a tofu scramble :)

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Kathy February 23, 2012

When I make tofu scramble I add Tumeric to the tofu while it is cooking. It’s mostly aesthetic, but I guess Tumeric is good for inflamation. The tofu takes on the look of real eggs without actually eating eggs. Like to make them when in the mood for a satiety, savory breakfast.

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Angela (Oh She Glows) February 23, 2012

Thats a great tip..I will try that next time. And yes, tumeric is soo healthy.

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Averie @ Love Veggies and Yoga February 23, 2012

The Burrito sounds great and I LOVE That you used pineapple in it. I love pineapple so much and love putting it on pizza. I bet I’d love it in the burrito.

But the sweet scramble with those raspberries, now that one really steals my heart :)

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Angela (Oh She Glows) February 23, 2012

Thats funny, I was actually thinking about making a pizza flavour with pineapple next time. I bet that would be good too!

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Casey @ Insatiably Healthy February 23, 2012

I’m still so hungry after my breakfast this morning. I should have made this!

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katie@ KatieDid February 23, 2012

I’m a savory breakfast girl all the way. I often eat very dinnery things for breakfast because my palate does not really discriminate time of day!

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Ashley February 23, 2012

I have to say, I love that you are making recipes with tofu now! Can’t wait to try this one!

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Andrea @ Vegvacious February 23, 2012

I like adding tofu to my meals now and then, but I’m not very creative in coming up with my own ways of using it! Thanks for the breakfast inspiration – this looks great and I LOVE scrambles. While I love my sweets, I definitely prefer savoury for breakfast.

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Moni'sMeals February 23, 2012

This really sounds great! I like both, savory and sweet breakfasts but this looks REALLY good. and pineapple…well done. :)

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Abby @ Fig & Fork February 23, 2012

This is a perfect Sunday-morning breakfast. I love protein in the morning!

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Kristen @ Popcorn on the Stove February 23, 2012

This looks delicious! I love the idea of adding potato to the breakfast burrito. I think adding a humus instead of salsa could be really great, too!

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Anna, Fitscally Responsible February 23, 2012

This is my first time to your blog and I love it! I am not vegan, or even vegetarian for that matter, but I am trying to reduce my reliance on meat so I’m always looking for good non-meat recipes. I love tofu so this is perfect for me!

What brand of wraps do you use?

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Angela (Oh She Glows) February 23, 2012

I have President’s Choice wraps but I really don’t care for the taste or the ingredient list for that matter. I love Eziekel wraps but unfortunately they dont hold together very well once wrapped up.

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Kathryn February 23, 2012

Yum! So glad you offered up a soy free suggestion. I love tofu, but my body just doesn’t process soy very well at all. I think I’ll try it with chickpeas! YUM!

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Sheena February 23, 2012

Pretty excited that you’re warming up to tofu, Angela! Your butternut and black bean burritos completely blew my mind…can’t wait to try this recipe!

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kathleen @ the daily crumb February 23, 2012

i definitely prefer the sweet breakfasts.. BUT, i also LOVE high protein ones because they keep me full straight through til lunch time. i always assume protein = meat/eggs. love this vegan version!

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Anna @ The Guiltless Life February 23, 2012

The nutritional yeast on the tofu I think would make this taste FAB. I don’t usually like savoury items for breakfast (but I don’t like things very sweet either – unsweetened oats are usually my go-to. What’s with my morning tastebuds being so picky??) but this looks like a fabulous lunch. I need to up my protein content, as do most of us veggies, so this looks like a great way. I’m in love with burritos and am always looking for new varieties so I don’t just overdose on Amy’s bean burritos haha.

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Rebecca @ Naturally Healthy and Gorgeous February 23, 2012

That sweet crepe looks great!

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Michaela February 23, 2012

I actually always have the best tofu scramble results if I NOT press the tofu.
I mostly have something sweet for breakfast, although I never use sugar ;)

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Kaila @healthyhelperblog! February 23, 2012

I would say I am a # 3 too! I like sweet and savory things….sometimes together and sometimes separate! Just depends on the day!

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Beth February 23, 2012

This will make a great dinner for us, as I’m a sweet breakfast kinda gal.

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The Mrs @ Success Along the Weigh February 23, 2012

You come up with some of the best flavor combos!! Mmm…pineapple!

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Joss@Jocelyneatsfresh February 23, 2012

This looks good …but I can’t bring myself to eat tofu :( I have tried it many times over…and each time I just get this horrified look on my face because of the taste lol
Maybe one of these days that will change :P

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Angela (Oh She Glows) February 23, 2012

hah it’s not for everyone ;)

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Gabby February 23, 2012

Yes! A few weeks ago I had a vegan breakfast burrito at Whole Foods with tofu in it and have been meaning to recreate it! This one looks even better.

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Chelsea @ One Healthy Munchkin February 23, 2012

I love that you’ve started eating tofu now so that I can benefit from your amazing tofu recipes! ;) I can’t wait to try this!

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Christina February 23, 2012

I actually had a tofu scramble burrito for breakfast this morning! Pack it up in a container & put the wrap in a sandwich bag. Assemble at the office and viola! Delish!

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Liz @ Southern Charm February 23, 2012

YUM! I have been on a breakfast burrito kick since Mardi Gras … but not the good for you kind. This recipe is just what I need. Looks amazing!!

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Tegan K. February 23, 2012

Angela,
If you have never tried turmeric with your tofu scramble you should. It is delicious and gives the look and flavor of real eggs. We do vegan breakfast burritos all the time. We make a big batch and then freeze them for a quick on the go breakfast or lunch.

I made my first vegan crepes a few weeks ago and my husband was in heaven! I even impressed myself. :)

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Jacqueline@digintobooks February 23, 2012

This looks SO good for any meal!! The pineapple is such a creative addition and I think it sounds like it would complement the flavors of the burrito perfectly! Thanks for yet another great recipe! :)

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