Smoked Tofu Breakfast Egg Cups

Name: Smoked Tofu Breakfast Egg Muffins
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 6 eggs; 1 leek; 2 small onion; 6 oz smoked tofu ((6oz = 160g)); ½ cup cheddar cheese, grated; ½ tsp salt; 2 tsp olive oil

8. October 2019 Hauke Fox 9 Comments

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Smoked Tofu Breakfast Egg Muffins - egg muffins are served #leek #salt | hurrythefoodup.com

I call these ones High Protein Smoked Tofu Breakfast Egg Cups (in short: HPSTBEC). Ok, the name is clumsy, but I felt all the words needed to be in there. Feel free to suggest a better name in the comments 🙂

So these breakfast egg muffins taste like Tarte Flambee. You know, this kind of French Pizza that’s made from a thin layer of pastry with sour cream, chopped onions and bacon? Yes, exactly! Except that the smoked tofu jumps in for the bacon.

And beautifully it does! Not only taste-wise, but also protein-wise. In the recipe I suggest to have four muffins as one serving to really be satisfied.

This means you’d be getting 22 grams of protein, bam! That is really high for a vegetarian breakfast dish!

Smoked Tofu Breakfast Egg Muffins - egg muffins ingredients #eggs #leek | hurrythefoodup.com

Smoked Tofu Breakfast Egg Muffins - muffins are baked in muffin slots #cheddar cheese #salt | hurrythefoodup.com

Try them out, we’re curious to hear how you liked this breakfast egg cup version!

You can find more tasty and definitely low-carb and high-protein egg muffins right over here, too!

Or check out this list and see what tantalises your taste buds:

Smoked Tofu Breakfast Egg Muffins - egg muffins are ready #olive oil #eggs | hurrythefoodup.com

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4.77 from 34 votes

Smoked Tofu Breakfast Egg Muffins

Boasting 22 grams of protein per serving and a taste like the beautiful French pizzas known as Tarte Flambee. You gotta try our High Protein Smoked Tofu Breakfast Egg Muffins!

Course Breakfast

Cuisine Vegetarian

Time 30 minutes

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 3 (3 servings = 12 muffins)

Calories 313kcal

Ingredients

6 eggs
1 leek
2 small onion
6 oz smoked tofu (6oz = 160g)
½ cup cheddar cheese, grated
½ tsp salt
2 tsp olive oil

Instructions

Preheat the oven to 200°C/390°F.
Chop the tofu into tiny squares. Chop the leek and dice the onion.
In a mixing bowl whisk the tofu, leek, onion, grated cheese, eggs and salt together.
Grease the muffin slots with olive oil. Pour the mix evenly into the muffin slots.
Bake for 20 minutes on 200°C/390°F.
Breakfast egg muffins are ready!

Nutrition

Nutrition Facts

Smoked Tofu Breakfast Egg Muffins

Amount Per Serving

Calories 313 Calories from Fat 180

% Daily Value*

Fat 20g31%

Saturated Fat 7g44%

Cholesterol 347mg116%

Sodium 640mg28%

Potassium 261mg7%

Carbohydrates 11g4%

Fiber 2g8%

Sugar 4g4%

Protein 22g44%

Vitamin A 1158IU23%

Vitamin C 7mg8%

Calcium 284mg28%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.

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Posted in categories
30 Minute Meals All Recipes Dairy Free Recipes Diet High Protein Vegetarian Recipes Oven Recipes Quick Breakfast Recipes Quick Vegetarian Recipes Vegetarian Gluten-Free Recipes

About Hauke Fox

I'm always on the lookout for these damn smart recipes. You know, those that only take a few minutes to put together and taste delicious. Vegetarian Cooking at home is a way to take back control over what I eat. I don't like what many companies do to animals and the environment with their products.

9 comments

Cindy
24. February 2020 at 2:24

This looks incredibly good. I can’t find smoked tofu. Is regular tofu ok?

Reply
- Dave
  24. February 2020 at 11:04
  
  Hi Cindy, yes that will still be fine – I’d maybe add some extra herbs to give it more of a flavour bang (or even a dash of smoked paprika if you can find it 🙂 ) enjoy!
  
  Reply
Bri Simons
2. March 2020 at 15:00

Just some small confusion – the standard serving size is 4 muffins?

Reply
- Hauke Fox
  3. March 2020 at 10:56
  
  Hi Bri! One serving size is 3 muffins 🙂
  
  Reply
  - Emily
    25. November 2020 at 19:31
    
    That isn’t correct according to the recipe.
    The recipe says 3 Servings = 12 muffins.
    If it were 3 muffins for one serving, then it would say “3 Servings = 9 Muffins.”
    
    So is it 3 muffins or 4 muffins?
    
    Reply
    - Hauke Fox
      27. November 2020 at 12:15
      
      Hi Emily, now you got me confused for a moment as well, haha. But I think it’s correct as is:
      1 serving = 4 muffins. 3 servings = 12 muffins.
      I hope that helped 🙂
      
      Reply
Amy
5. March 2020 at 21:05

These are incredible, and have become a breakfast staple for me. I whip up a batch on Sunday and eat them all week. Couldn’t be easier to make and they’re so delicious! This is my first experience cooking with smoked tofu and now I want to find a way to put it in everything. 🙂

Reply
- Dave
  9. March 2020 at 18:11
  
  Woohoo! That’s awesome to hear, Amy, and just what we’re aiming for :). Thanks for writing!
  
  Reply
Liz
4. June 2020 at 21:48

These were great, thank you 🙂 how do you suggest I store the extra muffins ?

Reply

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Smoked Tofu Breakfast Egg Cups