High Protein Vegan Egg Bites
These high protein vegan egg bites are made with blended extra firm tofu and loaded with colorful vegetables. They're tender, fluffy, nicely seasoned, and surprisingly similar to real egg muffins - but 100% plant-based. Perfect for meal prepping ahead for a busy week of nourishing breakfasts.
Ingredients
- 16 oz extra firm tofu
- 2 tbsp nutritional yeast
- 1 tsp salt (recommended: ½ tsp black salt + ½ tsp regular salt)
- ¼ tsp turmeric powder
- 3–4 green onions or a large handful of fresh chives, chopped
- 1½ cups frozen broccoli, thawed, patted dry, and roughly chopped
- ½ cup shredded carrots
- ½ cup frozen corn, thawed and patted dry
- 2–3 small tomatoes, thinly sliced (optional, for topping)
- Dried oregano or basil, to taste (optional, for topping)
Instructions
- Preheat oven to 375°F. Line a standard 12-cup muffin pan with paper liners or use a silicone muffin pan.
- Press and drain the tofu. Wrap the tofu block in a clean kitchen towel or paper towels and press firmly for 60–90 seconds to remove as much moisture as possible.
- Blend the tofu base. Break the tofu into chunks and place in a food processor. Add the nutritional yeast, turmeric, and salt. Process until completely smooth and creamy, scraping down the sides as needed. The mixture should have no lumps.
- Prep the vegetables. Thaw frozen broccoli and corn by soaking in warm water for a few minutes. Drain, then pat very dry with a clean towel. Roughly chop the broccoli into smaller pieces.
- Combine. Transfer the blended tofu to a large bowl. Add the broccoli, corn, shredded carrots, and green onions or chives. Stir to combine until uniform.
- Fill the muffin pan. Divide the mixture evenly among the 12 muffin cups. Use the back of a spoon to smooth the tops. Place a thin tomato slice on each and sprinkle with dried herbs if using.
- Bake for 30 minutes. Remove from oven and let cool in the pan for 5 minutes before serving.
Notes
- Black salt (Kala Namak) gives these bites a natural egg-like flavor due to its sulfurous compounds. Find it online for under $10 for a large bag. If unavailable, use regular salt (reduce total to about ¾ tsp).
- Pat veggies very dry. Excess moisture from vegetables is the #1 cause of soggy bites. Press them thoroughly.
- Use frozen veggies for convenience - no pre-cooking needed since they soften while thawing. Fresh broccoli should be steamed first.
- Silicone muffin pan tip: Many readers find silicone pans make it much easier to pop the bites out cleanly.
- Don't overfill with veggies - too many mix-ins can prevent the bites from holding their shape.
Veggie Variations
Swap or add any of the following (pre-cook as needed): frozen green peas, diced red bell pepper, diced tomatoes (seeded), sautéed mushrooms, steamed asparagus, wilted kale or spinach, vegan bacon bits.Storage
- Refrigerator: Store in an airtight container for up to 4–5 days. Reheat in microwave for 20–30 seconds or in a toaster oven.
- Freezer: Freeze in a sealed container for up to 2 months. Reheat from frozen in oven at 420°F for 10–15 minutes.