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Smoked Tofu Breakfast Egg Cups

By Hauke Fox
Updated on Oct 08, 2019

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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

Smoked Tofu Breakfast Egg Muffins

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

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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: dairy-free, 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)
½ tsp salt
1 tsp olive oil

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, ½ tsp salt
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

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.

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Comments

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21 comments

Cindy24. February 2020 at 2:24

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

Reply
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!
  
  Reply
  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.
    
    Reply
    1. Dave26. January 2022 at 12:56
      
      Nice thinking! That sounds awesome as well. Thanks for the tip, Emma!
      
      Reply
Bri Simons2. March 2020 at 15:00

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

Reply
1. Hauke Fox3. March 2020 at 10:56
  
  Hi Bri! One serving size is 3 muffins 🙂
  
  Reply
  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?
    
    Reply
    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 🙂
      
      Reply
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. 🙂

Reply
1. Dave9. March 2020 at 18:11
  
  Woohoo! That’s awesome to hear, Amy, and just what we’re aiming for :). Thanks for writing!
  
  Reply
  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.
    
    Reply
    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 🙂
      
      Reply
Liz4. June 2020 at 21:48

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

Reply
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.

Reply
1. Gracie2. February 2021 at 12:00
  
  Hi can I skip the leek? And should I replace it with someone else if so what?
  
  Reply
  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!
    
    Reply
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?

Reply
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. 🙂
  
  Reply
2. Deb5. April 2022 at 20:45
  
  You could try Egg Beaters egg whites, and low fat cheese too, available at Trader Joes.
  
  Reply
Leila Weeks28. February 2021 at 3:15

Can these be frozen? How long? Thanks

Reply
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
  
  Reply