Smoked Tofu Breakfast Egg Cups

By Hauke Fox
Updated on Oct 08, 2019

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

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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! 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

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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

Cook Time:20

Total Time:30

Servings:3 (1 serving is 3 muffins)

Calories:298kcal

Ingredients

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

Get Recipe Ingredients

Instructions

Preheat the oven to 200°C/390°F.
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, ½ 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 200°C/390°F.
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 they’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

Saturated Fat

Trans Fat

Cholesterol

347

116

Sodium

640

Potassium

262

Carbohydrates

Fiber

Sugar

Protein

Vitamin A

1159

Vitamin C

Calcium

284

Iron

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

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Comments

4.82 from 54 votes (50 ratings without comment)

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21 comments

Leila Weeks28. February 2021 at 3:15

Can these be frozen? How long? Thanks

1. Dave28. February 2021 at 12:39
  
  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
  
Vegan Lover25. February 2021 at 19:55

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

1. Hauke Fox25. February 2021 at 21:24
  
  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. 🙂
  
2. Deb5. April 2022 at 20:45
  
  You could try Egg Beaters egg whites, and low fat cheese too, available at Trader Joes.
  
CHANDRAGIRI nagendra prasad19. January 2021 at 8:00

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

1. Gracie2. February 2021 at 12:00
  
  Hi can I skip the leek? And should I replace it with someone else if so what?
  
  1. Dave3. February 2021 at 14:28
    
    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) 🙂 enjoy!
    
Liz4. June 2020 at 21:48

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

Amy5. 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. 🙂

1. Dave9. March 2020 at 18:11
  
  Woohoo! That’s awesome to hear, Amy, and just what we’re aiming for :). Thanks for writing!
  
  1. Alice Jermy20. May 2021 at 8:29
    
    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. Dave20. May 2021 at 11:09
      
      Hi, yes you can! They’re also really nice cold, so I often take them with me for lunch and don’t reheat 🙂
      
Bri Simons2. March 2020 at 15:00

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

1. Hauke Fox3. March 2020 at 10:56
  
  Hi Bri! One serving size is 3 muffins 🙂
  
  1. Emily25. 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?
    
    1. Hauke Fox27. 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 🙂
      
Cindy24. February 2020 at 2:24

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

1. Dave24. 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!
  
  1. Emma24. January 2022 at 23:49
    
    Loved these. For anyone else that can’t find smoked tofu, I used regular tofu, but subbed the regular cheddar for smoked cheddar, result was delish.
    
    1. Dave26. January 2022 at 12:56
      
      Nice thinking! That sounds awesome as well. Thanks for the tip, Emma!

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