Vegan Breakfast Burrito
Looking for something different for breakfast? These Vegan Breakfast Burritos are easy and very filling! 5-minute cooking demo video included.
This easy vegan tofu breakfast scramble makes breakfast on the go easy because the whole thing can be held in your hand as you head out the door.
We love breakfast burritos because they’re…
- Handheld
- Easy to make
- Full of flavor
- Loaded with protein
- Insanely delicious
Forget the fast-food greasy breakfast burrito version. This is the ultimate, healthy breakfast powerhouse! Your arteries will thank you!
Tofu breakfast scramble
My Tofu Scramble is where this recipe originated from. The scramble is delicious on its own, so I decided to try it in a burrito. Oh my, they are amazing!
We love to eat the tofu scramble recipe in so many variations. Sometimes it’s served with smoked tempeh bacon, and other times we pile it on toast and eat as an eggless scramble sandwich.
Vegan breakfast burrito ingredients
- tofu breakfast scramble
- spinach
- onions
- garlic
- nutritional yeast flakes
- soy sauce or amino acids
The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.
We make these scramble wraps in Food for Life classes, and they are always a huge hit!
Oil-free tortillas
My understanding is that Trader Joe’s almond flour tortillas are oil-free. The ingredients listed are almond flour, tapioca starch, water, organic apple cider vinegar, natural flavor, salt, and xanthan gum. As a matter of fact, they have 140+ vegan oil-free products. This is a great recipe to make your own oil-free tortillas.
Watch the cooking demonstration to see how easy preparing this recipe can be! If you are using an ad blocker, it might need to be turned off for a minute to watch this video. YouTube version for sharing is available on our channel.
Nutrition in Tofu
Tofu or soybean curd is a food of Asian origin. Production of tofu involves soaking soybeans in water and creating soy milk, then curdling the milk using a substance such as calcium sulfate or lemon juice.
The curds are separated from the whey and usually packaged in block form. Most tofu brands offer a range of soft and firm varieties, which differ mainly in the amount of water retained. Pressing tofu can remove additional water.
Unlike most plant-based foods, soy is considered a complete protein, possessing all the essential amino acids. Tofu is thus a good protein source, due both to the amount and nature of the protein it contains.
The protein content is higher in firm types of tofu than in softer types. According to the Illinois Center for Soy Foods (ICSF), a 3-oz. piece of firm tofu has about 13 g of protein, compared with about 4 g in soft tofu. The Vegetarian Resource Group (VRG) puts the content of 4 to 5 oz. of tofu at 11 g.”– LiveStrong
Is tofu healthy?
Some people are not too sure about tofu, because it contains phytoestrogens. Turns out, phytoestrogens are very health promoting and are not at all like our body’s natural estrogen that can cause harm and lead to disease.
This makes so much sense, because the countries that consume the most soy, such as Japan and China, have the lowest rates of cancer and chronic disease. The short video below will explain the benefits of soy.
Other breakfast recipes
For those of you new to the whole food plant-based lifestyle, we’ve created a FREE 7-Day Plant-Based Menu Planner to help you get started!
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Vegan Breakfast Burrito
Ingredients
- 1 block tofu pressed & drained, tofu should be firm or extra firm
- 1/2 cup onion diced
- 1/2 cup red bell pepper diced
- 1 handful fresh baby spinach
- 1/4 teaspoon sea salt
- 2 teaspoon nutritional yeast
- 2 teaspoon ground turmeric
- 1 teaspoon Bragg's Amino Worcester sauce that is anchovie free
- veggie broth for sauteing
- Whole grain soft tortillas (Ezekiel makes a good tortilla)
Instructions
- NOTE: If you freeze the tofu ahead of time and allow to thaw, it has a much firmer texture that is great for crumbling or even for skewering with kabobs.
- Drain water from tofu and gently squeeze water out over a bowl or sink. Crumble tofu into a bowl and set aside.
- In a frying pan, sauté onion and red bell pepper in 3 Tbsp. of veggie broth for about 3 minutes. If you like other veggies such as shredded carrots or mushrooms, they can also be added here.
- Add turmeric, nutritional yeast, Bragg's aminos, and tofu. Sauté for about 3 minutes. If additional liquid is needed, use another 1-3 Tbsp. of veggie broth.
- Add baby spinach, cover pan with lid, and allow leaves to wilt, approximately 2-3 minutes.
- Fill a whole wheat tortilla wrap with few tablespoons of the mixture, fold, and eat.
Video
Notes
Nutrition
Disclaimer
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
About Terri Edwards
Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy. I’m so glad you’re here! Read More…
Nice recipe, Terri! I love a low-fat tofu scramble recipe. Definitely going to try this out today for my family 🙂
I hope you and your family enjoy it as much as mine does! 🙂
Hi Terri
I love to see your blog posts on my Facebook page when I’m scrolling through. You have inspired me to start my own blog page. Before going plant based I had some great recipes that my kids raved about. I was really inspired to try and replicate those recipes using plants. In my search I was told that it was impossible to do that. I have come up with some great recipes because of the great help from people like you that have already been through the battle. So thank you for that. If I could share my page and maybe a little advice I would appreciate it. Here is my site http//:www.plantbasegoodness.com
It is just me so…
My question is can these Breakfast Burritos be frozen to uses later?
Hi Liz- I think they would do just fine being frozen because the scramble itself freezes well.