Vegan Egg Muffins (High Protein & Gluten-Free)
Easy, savory vegan egg muffins made with blended tofu and loaded with vegetables. High protein, gluten-free, and perfect for breakfast meal prep. Made without eggs or dairy.
Ingredients
Tofu Base:
- 1 package (15 oz / 420g) medium firm tofu
- 2 tbsp chickpea flour
- 3 tbsp nutritional yeast
- 1 tbsp white miso paste
- 2 tsp tahini
- 3 garlic cloves, finely chopped
- 1/4 tsp turmeric
- 1/2 tsp onion powder
- 3/4 tsp salt
- 1/2 tsp black pepper
- 1/4 tsp black salt (kala namak)
Vegetables:
- 1 cup broccoli, chopped (120g)
- 1 red bell pepper, chopped (100g)
- 1/2 cup corn kernels (80g)
- 2 scallions, roughly chopped
Instructions
- Preheat oven. Preheat oven to 350°F (175°C). Grease or line a 6-cup muffin tin and set aside.
- Cook vegetables. Heat a pan over medium-high heat with a drizzle of oil or water. Add garlic and cook until golden, about 1 minute. Add broccoli, bell pepper, and corn. Season with salt and pepper and stir-fry for 1 minute. Add scallions and cook 30 more seconds. Remove from heat and allow to cool slightly.
- Blend tofu base. Gently squeeze excess water from tofu. Add tofu to a food processor and blend until smooth. Add chickpea flour, nutritional yeast, tahini, miso paste, turmeric, onion powder, salt, pepper, and black salt. Blend until fully combined and creamy.
- Combine. In a large bowl, mix the tofu base with the cooked vegetables. Stir until evenly combined.
- Fill muffin tin. Spoon the batter into the 6 muffin cups, filling each nearly to the top. Press down gently with the back of a spoon to pack evenly.
- Bake. Bake for 25–35 minutes, rotating the pan at the 15-minute mark. Muffins are done when the tops are lightly golden and a toothpick inserted in the center comes out clean.
- Cool and serve. Let muffins cool in the tin on a wire rack for at least 10 minutes before removing. Serve warm or at room temperature.
Notes
Storage
- Refrigerator: Store in an airtight container for up to 4 days. Reheat in microwave for 60-90 seconds.
- Freezer: Freeze individually on parchment paper, then transfer to a bag or container. Keeps up to 3 months. Reheat from frozen: microwave 2 muffins for 1 minute, then add 15-second intervals as needed.
- Can be eaten cold: Yes, these are delicious cold or at room temperature.
Notes & Substitutions
- No black salt? Use regular salt. The egg-like flavor will be milder but the muffins will still be delicious.
- No tahini? Substitute with cashew butter or almond butter.
- No chickpea flour? All-purpose flour, brown rice flour, or coconut flour work as substitutes.
- Tofu firmness: Extra firm tofu also works - add a splash of water to loosen the batter.
- Vegetables are fully flexible - use whatever is on hand or in season.
- A blender can be used in place of a food processor.
Nutrition (per 1 muffin, approximate)
- Calories: 94
- Protein: 8.6g
- Carbohydrates: 5.8g
- Fiber: 1.9g
- Fat: 4.1g
- Sugar: 1.75g
- Sodium: 571mg