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 }

Sarah February 23, 2012

Cooked tofu will last for a week? Do you happen to know how long is acceptable to keep uncooked portions of tofu in the fridge covered in water? I do it.. but I’m just curious how often you or others keep it for before preparing it in a separate dish.

Also, I linked to your other tofu page and I am even more excited about your cookbook now especially if you include that sweet and sour tofu recipe. oh my veggies. that looks amazing!

I know what’s for breakfast this weekend…. thanks!!!

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Angela (Oh She Glows) February 23, 2012

Hey Sarah, I’ve heard tofu, once opened and covered in water, keeps for up to three days, however I haven’t tried this out myself. Glad to hear you are excited about the book, thanks!

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Robyn @ Blueberries and Oats February 23, 2012

I am normally always a sweet breakfast person but every once in awhile I’ll get a hankering for eggs or tofu.

One awesome thing to to try is to freeze your block of tofu and then thaw it before use. It gives it a whole different texture and makes it a lot firmer!

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Angela (Oh She Glows) February 23, 2012

I tried that last week…it was fun!

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Lauren @ Oatmeal after Spinning February 23, 2012

I am most definitely a SWEET breakfast person- but had savory this morning (which is very odd for me). Of course, I snuck in a piece of toast with peanut butter and banana to balance it all out.
I looooove tofu scrambles. I am not vegan – and therefore I eat eggs- but most of the time I prefer a tofu scramble over anything else.
Do you have a tofu press? I just got one last week and am LOVING it!

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Sonia the Mexigarian February 23, 2012

One of my favorite meals in community college was a breakfast burrito. I hardly ever get to eat one in the morning…. but this looks so good. :) And healthy!

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TeenyLittleSuperChef February 23, 2012

I’m definitely a mixture of the two types of breakfast people. I usually end up eating bowls of sweet-ish oats, but every now and then I like to mix it up with some scrambled tofu or savoury oats. I love the idea of this breakfast burrito. I used to eat those like they were going out of style back in my college days, although they always contained eggs and real cheese. Oh how things have changed. I think my stomach would explode if I tried one of those nowadays since going vegan. P.S. What type of potato did you use? All I have on hand are sweet potatoes, although now that I think about it, those might make them really awesome!

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Karen February 23, 2012

I’m a savory person for through and through! I haven’t made tofu scramble in a while but I like to add an indian flair (think: curry powder, tumeric.) The vibrant color makes it that much more appealing and pairs well with the bland-ish tofu. Plus, I love curried anything :)

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Angela (Oh She Glows) February 23, 2012

that sounds right up my alley!

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Amber K February 23, 2012

I don’t think I have ever once craved a savory breakfast, I wonder what that would be like, lol. Although I have had “breakfast” for dinner and then it’s always savory. This looks delicious and I like the bean idea instead of tofu.

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Wendy Irene February 23, 2012

Thank you for sharing this great recipe Angela! I’ve been looking for ways to add more protein to my breakfast.

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Lexi @ Cura Personalis Foodie February 23, 2012

I love how versatile tofu scrambles are! I made a high protein pb&j scramble once…sounds gross but just wait until you give it a try!

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Angela (Oh She Glows) February 23, 2012

that does sound interesting! I was thinking something with bananas, but pb and j would also go great with that I think. Hmm…

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Tess February 23, 2012

I can totally relate to waking up and craving strange things for breakfast. I’ve been known to make a salad (not fruit salad, a regular vegetable salad complete with beans and chicken) in the morning. There’s something pretty awesome about starting your day with 3 servings of veggies!

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Deirdre @ Ladies Holiday February 23, 2012

How about breakfast for dinner…my breakfasts consists of the same cereal, blueberry and banana concoction…so I will bookmark this for dinner next week. Thank you for the belly-grumbling inspring photos.

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Angela (Oh She Glows) February 23, 2012

That works too…exactly what we did last night. :)

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Izzy February 23, 2012

Ahhhh this looks so tasty! I am living in Russia and can’t find nutritional yeast or a retailer who will send it cheaply ANYWHERE! It makes me drool to see it here :-) Looks great.

Izzy

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Anastasia@ healthymamainfo.com February 23, 2012

Ooo, it looks super good! Haven’t made burritos in centuries, thanks for such a great reminder!

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Jennifer February 23, 2012

Sounds good, though being no novice to tofu scrambles, here’s what I would do differently: Don’t both pressing the tofu. It wastes time and I actually prefer the texture of the tofu if you let the water cook out (about ten minutes on medium high heat). Also, why chop when you can just squeeze it in your hands (wash them first)? If you still have big chunks, just break them up in the pan and don’t bother making more dishes. Based on both of these recommendations, I think I may just be a lazy cook. But it works!

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Angela (Oh She Glows) February 23, 2012

You know, I wondered about whether pressing was required or not! Next time I wil try it without pressing…thanks!
And yea, I’ve totally used my hands to crumble the tofu before. heh

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Taylor February 23, 2012

Thank you so much for this delicious looking recipe! I was literally JUST thinking about how I am getting a little bored of my breakfasts and need to spice it up a bit. I am so excited to try your burrito recipe this week. It seriously looks incredible! Thank you!!!
Taylor from thehippiechow.com

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Marcella February 23, 2012

I always crave the oddest things for breakfast! I love “fried” quinoa (sesame oil, quinoa, mixed veggies and soy sauce). I’m a huge savory person who rarely craves dessert, so that extends to breakfast as well. A huge bowl of veggies and rice–bring it on!

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Tali February 23, 2012

Hi Angela, have you tried making the recipe with tempeh? I have been trying to avoid soy because of the plant hormones and tempeh is a bit better for you because it is fermented.

Thanks

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Angela (Oh She Glows) February 24, 2012

Hey Tali, I havent but I assume that would work well too!

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Jennifer @VeganPCOSGoddess February 23, 2012

I’m definitely a mix of the two! Some days I love my smoothies, others oatmeal or chia seeds, and then there are days when I just love a tofu scramble. Can’t wait to try this one out! Oh and breakfast for dinner is also one of my favorite things to do!

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Miriam February 23, 2012

I think I err on the sweet side on the weekdays (quicker, more convenient) and enjoy more elaborate savory breakfasts on the weekend. Isn’t it funny how much more sophisticated our taste buds get as we get older? Adios poptarts ;)

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val February 23, 2012

Love savory dishes for breaksfast, lunch, dinner or snacks! Bring on the plant-based protein, the rich flavors, the beautiful colors of the ingredients.

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Susan February 23, 2012

I’m mostly a #1 but enjoy a good omelette every once in a while especially with spinach and salsa and a side of toast and jam! :)

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Jenny@vegetarianhatesvegetables February 24, 2012

I love tofu but have yet to try it scrambled. This looks great!

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Katherine February 24, 2012

This sounds amazing!! I recently starting making tofu scrambles. I like to add spinach and tomatoes to mine (and some turmeric for the fun yellow color…it’s the little things in life!)
I’ve never tried it with potatoes OR as a burrito, so I’ll have to try that this weekend. Thanks for another great idea!!

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Jamie Sabourin February 24, 2012

I really appreciate your blog and all the great things you make. You are incredibly inspiring and I love red quinoa and black bean salad. I am definitely going to be making this burrito soon!

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Angela (Oh She Glows) February 24, 2012

Thank you Jamie!

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Jennifer @ Peanut Butter and Peppers February 24, 2012

Yum!! I love that you recommend subbing the tofu with beans. Going to try this, this weekend or maybe even for dinner tonight!!

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Allison February 24, 2012

OOOOO, pineapple! Yes, please!

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Maria @ Sinfully Nutritious February 24, 2012

Your scramble looks great. After making hundreds of scrambles, I have discovered, if you really want it to mimic eggs, break it in small chunks, toss in SALTED boiling water. Cook about 5-7 minutes, drain, season as you would normally with turmeric and nutritional yeast. You will have light fluffy tofu that is EXACTLY like scrambled eggs. I have fooled omnis. I have the exact recipe on my blog. This recipe is shockingly like eggs. I promise, you will never make it any other way again. I use the same method with sliced of tofu, carving out a “center” and filling with cheesy sauce for fried/dippy eggs. My daughter and husband love it.

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Clem February 24, 2012

I usually prefer sweet breakfasts, but every once in a while I just need a good tofu scramble. I like to wrap them up, too, mostly for lunch. So. Yummy. Have you tried adding turmeric powder to your scramble? It gives it such a gorgeous yellow colour.

Love your blog, I read it all the time, but somehow I always forget to comment!

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Angela (Oh She Glows) February 24, 2012

No but I will have to try that out next time! Thanks for your comment btw :)

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Dmarie February 26, 2012

who knew vegan food could look so mouth-watering? I look forward to seeing more of your site!

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Lexi @ Cura Personalis Foodie February 26, 2012

I am definitely a SWEET breakfast person! Nothing like a bowl of oatmeal + nut butter + banana :)

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Shaina Reynolds February 26, 2012

Do you like the Daiya cheese? I am still a “trying-to-be-vegan” but I so much miss the creaminess that comes with cheese! I’ve tried a cheddar-flavored rice cheese and did not like it at all. Discouraged, I haven’t tried anything else. Dealing with upset stomachs occasionally just to taste some cheese. :-( I’m weak. Should I try the Daiya? Crepe and burrito both look delicious! I am going to try with black beans!

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Angela (Oh She Glows) February 27, 2012

Daiya is pretty good! I don’t have it often, but it’s good when you really want that cheese-like taste. It can upset some ppl’s stomachs though, so just be cautious of that.

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michelle February 29, 2012

do you know if this has any b12 benefits? i bought it awhile back but don’t see anything about it on the packaging. THANKS

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Jennifer February 29, 2012

Hey Angela! I love all of your recipes… this one included. Almost all of our staples are from your site and now it’s mostly my boyfriend that finds your goodies to make! He has started making your recipes at work (he’s a firefighter) and they all love them! So keep the recipes coming! I have a question though, it took an extra 15 minutes at the end to have the potato cook. It was cut small and thin but still took a lot longer for me than you. Did you do something different? thanks so much! Loved the flavor! I’m taking it for night shift tonight:)

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Angela (Oh She Glows) March 1, 2012

Hey Jennifer, Im glad to hear that :) Who knew firemen would be eating my recipes?? haha.

Im not sure about the potato, I know I chopped mine VERY small, so maybe that was it. Or I could have estimated the time wrong too.

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Gabby March 2, 2012

Do you think you could freeze these? Like already made into burritos that you could just microwave or defrost overnight?

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Kelsie March 3, 2012

Girl, you’re crazy! Chopping up that tofu like that! Just mash it with a fork! It’ll have the perfect egg-y consistency. And, if you miss that egg taste, I’ve heard that Himalayan black salt has a great egg flavor :)

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Alexandria Lewis March 3, 2012

I make up breakfast bean burritos every so often and they have always freeze well for me. I am going to do a batch of the tofu scramble and freeze them as well- I am very sure I will have similar success with the tofu as I did with the bean burritos :-)

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Vanessa March 3, 2012

This was a lot of work, but worth it. I’m definitely a savory breakfast person. I’m pretty new to the plant-based way of eating. I have no desire to eat eggs, but I do miss a good scramble. This fills that void. And I feel kind of lucky that I actually like tofu. Your recipes have made my transition to this new lifestyle amazingly easy.

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Wendy Johnson March 3, 2012

Afternoon Angela,
I am working on a class project: Event Planning. How much would you charge to cater an event with 500-600 people serving a vegan luncheon buffet at a golf course? How much notice would you need? What services do you provide? If not, could you recommend a vegan caterer? Estimates are acceptable for class.

Thank you for your help,

Wendy S. Johnson, Dowling College

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Angela (Oh She Glows) March 4, 2012

Hey Wendy,

I haven’t had any experience with catering, so I’m afraid I wouldn’t be able to give accurate estimations. This might help you with contacts though: http://veg.ca/directory/list/catering goodluck!

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Julie March 17, 2012

Angela, this was fantastic. I’m such a sweets person, but I was inspired by this recipe today and made my own burrito! With pineapple!

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Ember March 26, 2012

Instead of mushrooms I think I will use black olives! I am going to make this in the morning. Thank you!

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