Vegan Egg Muffins (High Protein & Gluten-free)

Start the day right with these vegetable packed high protein Vegan Egg Muffins! An easy make ahead breakfast option made with wholesome ingredients. Gluten free.

Before adopting a plant based diet, I’ve always been a savory breakfast kinda person. Grilled cheese, omelettes, scrambled eggs with toast… that was how I liked to start my day. But when I first went vegan, I found it hard to come up with vegan breakfast ideas (other than avocado toast), which is probably why I’ve become a major sweet-breakfast lover. Granola, banana bread, oatmeal, mochi waffles, and muffins– yessss! But lately, I’ve been kinda craving a savory breakfast. I think it’s because now that I’m home, I’m always surrounded by the savory breakfast my mom prepares for the rest of my family.

I’ve been making Kimchi Pancakes and Savoury Fried Tomato Toast, but I’ve been wanting to make something I can grab-and-go thats also meal prep friendly. When I think of meal prep for breakfast, I think of muffins. So… Vegan egg muffins! Which is basically a vegan crustless quiche made in muffin cups. After a couple trial and error, I cracked the code to the perfect dairy free eggless egg muffins. Plus, they make a great high protein vegan breakfast!

Ingredients for Vegan Egg Muffins

Medium Firm Tofu: I originally started this recipe with a base of chickpea flour, but wanted a more “egg-y” texture, which comes from the tofu! I used medium firm tofu, it yields the best texture of not too firm but not too runny. The addition of the tofu makes this an awesome way to get in protein first thing in the morning! I added a bit of chickpea flour to help hold it together, but still remains gluten-free.

Black Salt & Nutritional Yeast: The egg-y flavour comes from the nutritional yeast and black salt (also called kala namak salt). The black salt has a sulphuric taste and in combination with the nutritional yeast, it’s very similar to the taste of eggs.

Vegetables: I used bell pepper, broccoli & corn in this recipe but you can substitute it for any vegetables that are in season or you have on hand!

How to make Vegan Egg Muffin Cups

1. After preheating the oven to 350F, the first step is to lightly cook the vegetables in a pan over medium high heat (don’t forget to season with salt and pepper!).
2. In the mean time while letting the vegetables cool, take the medium firm tofu out of the package and squeezing any excess liquid out. No need to press it, I just used the palm of my hands and gently squeezed.
3. Puree the tofu in a food processor until smooth. Then add in all the spices, seasonings, tahini and chickpea flour, and puree until smooth.
4. Combine the tofu mixture and vegetables and mix until incorporated.
5. Divide the batter into around 6 medium to large muffin tins (it should fill up the entire muffin cup leaving 1 cm at the top). Using the back of a spoon ensure the muffin cup is packed.
6. Bake in the oven for 30-35 minutes or until golden at the top. Insert a toothpick to check doneness in the middle (it should come out clean).
7. Allow the quiche muffins to cool on a wire rack in the muffin cup for at least 10 minutes. Remove from the muffin tin and enjoy!

The texture is very much similar to a vegan quiche or frittata. Think crustless vegan quiche… or frittata.. in mini muffin form! Any left overs can be stored in the fridge in an airtight container for up to 3-4 days.

Can you freeze Vegan Quiche Cups?

Yes! These savory breakfast muffins are perfect for meal prep. They’re easy to make, easy to store & easy to eat! Tofu actually always tastes better after it’s been frozen (I freeze tofu on purpose because of the texture it yields). So if you want to make a big batch at the start of the week, pop them into the freezer! I would let them freeze separately on parchment paper and then throw them into one large bag. To reheat these mini vegan quiche muffins, pop them into the microwave until warm. Start with 2 muffins for 1 minute, then add 15 second intervals.

I really hope you love & enjoy these Vegan Egg Muffin Cups as much as I do! They’re:

• made with wholesome ingredients
• high in protein
• meal prep friendly
• the perfect grab-and-go breakfast
• packed with vegetables
• pretty incredibly egg-y
• & soooo delicious!

Are you a sweet or savory breakfast person? What vegetables will you add to these Vegan Egg Muffins? Let me know in the comments, I’d love to hear your variations!

If you recreate this Vegan Egg Muffin recipe let me know how you liked it by leaving a comment and rating below or by tagging me on Instagram @Okonomikitchen, I love seeing all of your tasty recreations!

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Vegan Egg Muffins

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★★★★★

5 from 23 reviews

• Author: Lisa Kitahara

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Description

Start the day right with these vegetable packed high protein Vegan Egg Muffins! An easy make ahead breakfast option made with wholesome ingredients. Gluten free.

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Ingredients

Units USM Scale 1x2x3x

• 1 420g (15oz) package of medium firm tofu
• 2 tsp tahini
• 2 tbsp chickpea flour
• 3 tbsp nutritional yeast
• 1 tbsp miso paste
• 1/4 tsp turmeric
• 1/2 tsp onion powder
• 3/4 tsp salt
• 1/2 tsp pepper
• 1/4 tsp black salt
• 3 garlic cloves, finely chopped
• 1 cup broccoli, chopped (120g)
• 1 red bell pepper, chopped (100g)
• 1/2 cup corn (80g)
• 2 scallions, roughly chopped

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Instructions

1. Preheat oven to 350. Line or spay 6 muffin tins.
2. Over high heat, drizzle a pan with a little oil (or water for oil-free). Fry the garlic until browned. Add in the broccoli, bell pepper and corn. Season with salt and pepper and fry for around 1 minute. Add in the scallion and fry for another 30 seconds. Remove from the heat.
3. Into a food processor, puree the tofu. Add in the chickpea flour, nutritional yeast, tahini, miso paste, turmeric, onion powder, salt, pepper and black salt. Puree until combined.
4. In a large bowl combine the tofu mixture with the vegetables and stir. Transfer into the 6 muffin tins.
5. Place into the oven and bake for 25-35 minutes, rotating the muffin tin tray at 15 minutes. The tops should be lightly browned.
6. Allow it to cool on a cooling rack for at least 10 minutes. Serve and enjoy!

Notes

• Nutritional Information Disclaimer: Nutrition information is a rough estimate calculated on an online tool (Cronometer).

Nutrition

• Serving Size: 1 muffin
• Calories: 94
• Sugar: 1.75g
• Sodium: 571mg
• Fat: 4.1g
• Saturated Fat: 0.5g
• Unsaturated Fat: 0.7g
• Trans Fat: 0
• Carbohydrates: 5.8g
• Fiber: 1.9g
• Protein: 8.6g
• Cholesterol: 0

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