Download your FREE 7-Day Vegetarian High Protein

Weight Loss Meal Plan

Invalid email address
Start Today

Smoked Tofu Breakfast Egg Cups

HurryTheFoodUp is reader-powered. If you click through using links on our site we may earn a small commission at no cost to you.

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 ๐Ÿ™‚

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! And you can find these and more in our high protein egg recipes compilation.

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
Smoked Tofu Breakfast Egg Muffins
4.82 from 54 votes
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!
Cuisine:Vegetarian
Diet: gluten-free
Prep Time:10 minutes
Cook Time:20 minutes
Total Time:30 minutes
Servings:3 (1 serving is 3 muffins)
Calories:298kcal
YouTube video

Ingredients

  • 6 eggs
  • 1 leek
  • 2 small onion
  • 6 oz smoked tofu (6oz = 160g)
  • ยฝ cup cheddar cheese (grated)
  • Salt to taste
  • 1 tsp olive oil

Instructions

  • Preheat the oven to 200ยฐC/390ยฐF.
  • Chop the tofu into tiny squares (the smaller the better!). Slice the leek and then cut each circle in half, then dice the onion.
    1 leek, 6 oz smoked tofu, 2 small onion
  • In a mixing bowl whisk the tofu, leek, onion, grated cheese, eggs and salt together.
    6 eggs, ยฝ cup cheddar cheese, Salt to taste
  • Grease the muffin slots with olive oil. Pour the mix evenly into the muffin slots.
    1 tsp olive oil
  • Bake for 20 minutes on 200ยฐC/390ยฐF.
    Smoked Tofu Breakfast Egg Muffins - muffins are baked in muffin slots #cheddar cheese #salt | hurrythefoodup.com
  • Breakfast egg muffins are ready!

NOTES

  • Tips: Can also be made with regular tofu, just add some extra herbs/spices for more flavour.
  • Make-ahead? Yes, can be made ahead.
  • Freezable? Can be frozen after theyโ€™ve been cooked. That way you can make bigger batches and always have a quick breakfast or lunch. If possible, freeze them in a bag and suck the air out with a straw first. They’re actually one of our favorite veggie freezer recipes.
And we have more egg snack ideas this way!
This should make 9 muffins, and 1 serving is 3 muffins. If yours doesn’t make 9 muffins, divide the total muffins by 3 to get one serving.
If you can’t find smoked tofu you can use smoked paprika in the mix instead. Add 1 tsp when mixing the ingredients

Nutrition

Nutrition Facts
Smoked Tofu Breakfast Egg Muffins
Amount per Serving
Calories
298
% Daily Value*
Fat
 
19
g
29
%
Saturated Fat
 
7
g
44
%
Trans Fat
 
1
g
Cholesterol
 
347
mg
116
%
Sodium
 
640
mg
28
%
Potassium
 
262
mg
7
%
Carbohydrates
 
11
g
4
%
Fiber
 
2
g
8
%
Sugar
 
4
g
4
%
Protein
 
22
g
44
%
Vitamin A
 
1159
IU
23
%
Vitamin C
 
7
mg
8
%
Calcium
 
284
mg
28
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
DID YOU MAKE THIS RECIPE?Tag @HurryTheFoodUp on Instagram so we can admire your masterpiece!
Comments

Leave a comment below

Your comments make our day. Thank you! If you have a question, please skim the comments section โ€“ you might find an immediate answer there. If you made the recipe, please choose a star rating, too.

Recipe Rating




21 comments
  1. Can these be frozen? How long? Thanks

    1. Hi Leila, I haven’t tried it yet (they normally get eaten very quickly around here) but looking at the ingredients it would look like they’re absolutely fine to freeze! I don’t see why not at all. I’d imagine they’re very tasty reheated, too

  2. Are we sure this is healthy if it has such high levels of saturated fat and cholesterol or am I missing something?

    1. Fair shout! I think these can fit very well into a healthy diet. 7g satfat is still within means imho. And yep, if you wanna balance out your cholesterol, you’d need to skip eggs in the next day or two. ๐Ÿ™‚

    2. You could try Egg Beaters egg whites, and low fat cheese too, available at Trader Joes.

  3. 5 stars
    Looks very good and I like to add muffins in my life is a great way to start.

    1. Hi can I skip the leek? And should I replace it with someone else if so what?

      1. Hi, yes for sure! Spring onion could also replace it, or maybe some chives if you have them (dried/frozen would be totally fine, too) ๐Ÿ™‚ enjoy!

  4. 5 stars
    These were great, thank you ๐Ÿ™‚ how do you suggest I store the extra muffins ?

  5. 5 stars
    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. ๐Ÿ™‚

    1. Woohoo! That’s awesome to hear, Amy, and just what we’re aiming for :). Thanks for writing!

      1. 5 stars
        Hii these look amazing and simple to do.

        If I make them in the evening is it safe to pop them in the fridge and heat them the next morning ?

        Best wishes, Alice.

        1. Hi, yes you can! They’re also really nice cold, so I often take them with me for lunch and don’t reheat ๐Ÿ™‚

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

    1. Hi Bri! One serving size is 3 muffins ๐Ÿ™‚

      1. 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?

        1. 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 ๐Ÿ™‚

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

    1. Hi Cindy, yes that will still be fine โ€“ 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 ๐Ÿ™‚ ) enjoy!

      1. Loved these. For anyone else that canโ€™t find smoked tofu, I used regular tofu, but subbed the regular cheddar for smoked cheddar, result was delish.

        1. Nice thinking! That sounds awesome as well. Thanks for the tip, Emma!