Tofu Breakfast Bowl (An Easy Powerful Breakfast)

Cubed Tofu Breakfast Bowl

A hearty, savory start to your day, this tofu breakfast bowl is your go-to power breakfast bowl when you need protein, fiber and flavor in one bite.

Loaded with golden tofu, leafy greens, and whole grains, this quick, no egg bowl will keep you full and focused.

Recipe Ingredients

• 100g firm tofu (about ⅓ block), pressed and cubed

• ½ tsp olive oil or avocado oil

• ¼ tsp turmeric

• ¼ tsp garlic powder

• Salt and pepper, to taste

• ½ cup cooked quinoa or brown rice

• ½ cup baby spinach or kale

• ¼ cup cherry tomatoes, halved

• 1 tsp tahini or lemon-tahini dressing (optional)

Instructions

• Prep the tofu: Press the tofu to remove any extra liquid. Cut the tofu into bite-sized cubes.

• Cook the tofu: In a pan over medium heat, add oil and let it heat up. Toss in tofu and season with turmeric, garlic powder, salt and pepper. Cook for 5 to7 minutes until golden and crispy on the edges.

• Saute the greens: Next, add the spinach or kale to the pan in the last 1 to 2 minutes of cooking. Saute it until it’s just wilted (don’t overcook it at this point).

• Build the power breakfast bowl: Layer quinoa at the base of a bowl. Add the cooked tofu and greens. Top that with cherry tomatoes and drizzle with tahini.

• Serve: Enjoy warm as your protein-packed, egg-free morning fuel.

  
  

Why You’ll Love This Tofu Breakfast Bowl

• Totally egg-free: This tofu breakfast bowl is deal for plant-based or egg-sensitive diets.

• Power-packed: It’s a true power breakfast bowl with balanced protein, fiber and good fats.

• Ready in 15 minutes: Quick enough for your busy mornings but wholesome and satisfying enough to feel like a real meal that keeps you full until lunchtime.

• Easy to add to: Add your favorite grains, veggies or sauces. Honestly, you can play around with this recipe and add to it as you like.

Ingredients

• Firm tofu: A protein-rich meat alternative that crisps up beautifully and absorbs spices well.

• Turmeric and garlic powder: Bring flavor and anti-inflammatory benefits to the tofu.

• Quinoa or brown rice: Whole grains that provide fiber and keep you fuller longer.

• Spinach or kale: Leafy greens add vitamins and freshness.

• Cherry tomatoes: A juicy pop of flavor and color.

• Tahini: A creamy, nutty drizzle that ties everything together.

Substitutions and Variations

Play around with this power breakfast bowl recipe – here are a few ingredient swaps and flavor variations that work really well:

• Different grains: Try farro, couscous or millet instead of quinoa in your tofu breakfast bowl.

  
  

• No tahini? Use avocado slices or a dollop of hummus for creaminess. A little spoonful of coconut yogurt is delicious, too.

  
  

• Extra veggies: Add roasted sweet potatoes, mushrooms or bell peppers.

  
  

• Make it spicy: If you love a little heat, mix in some chili flakes or hot sauce.

  
  

• Soy-free: Swap tofu for chickpeas or tempeh if you need to.

Tips and Tricks

So, this recipe is extremely simple. Having said that, here are a few hacks to get the best version of this tofu breakfast bowl:

• Press the tofu well: This helps it crisp up without getting soggy. This is probably the most important hack on the list!

  
  

• Cook over medium-high heat: For golden, pan-seared tofu cubes. So good!

  
  

• Use pre-cooked grains: A great way to save time on busy mornings. You can also make a big batch of quinoa and keep it in the fridge to reach for as and when you need a tofu bowl.

  
  

• Double the tofu: Cook extra and store it for tomorrow’s breakfast or lunch.

  
  

• Add sauce last: Drizzle dressing right before serving to keep everything fresh.

Common Mistakes When Making a Tofu Breakfast Bowl

Just a little reminder of what not to do:

• Skipping the tofu press: This will give you a bland and soggy piece of tofu. You want to get as much water out as possible.

• Overcrowding the pan: If your tofu won’t crisp, give it some more room to cook.

• Undercooking the greens: Saute them until they are just wilted for the very best texture.

• Using raw tofu straight from the pack: Always cook it for the best flavor and texture.

• Forgetting the seasoning: Tofu just needs a little love. Just don’t skip the spices and seasoning.

FAQs

• Can I make this ahead of time?

  Yes! Cook and store all components separately in the fridge for up to 3 days. Reheat them and assemble in minutes.

  
  

• Is this recipe gluten-free?

  Yes, if you use gluten-free grains like quinoa and make sure your tahini or sauces are gluten-free.

  
  

• Can I use silken tofu?

  No, silken tofu is too soft and not suited for pan-frying. Stick to firm or extra firm tofu.

  
  

• How do I press tofu if I don’t have a tofu press?

  Wrap it in a clean kitchen towel and place a heavy pan or cookbook on top for 10 to 15 minutes.

  
  

• Can I freeze cooked tofu?

  Yes. Freeze cooked tofu for up to 2 months. Reheat in a pan or oven for the best texture.