Vegan egg bites with spinach and sun-dried tomato
37 min · 21 g protein · 218 cals / serving
Soft, savory breakfast bites with the texture of a frittata and no eggs at all: blended tofu and a little chickpea flour, seasoned with nutritional yeast and black salt, folded with spinach, mushrooms, red pepper and sun-dried tomato and baked in a muffin tin. Bake a dozen and breakfast is done for days.
Ingredients
- a light spray cooking spray
- 1 block (14 oz) prepared extra firm tofu, drained
- 1/3 cup + 2 tbsp unsweetened soy milk
- 3 1/2 tbsp chickpea flour
- 3 tbsp nutritional yeast
- 3/4 tsp baking powder
- 1/4 tsp turmeric
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp salt, kala namak (black salt) if you have it
- 3 large handfuls baby spinach, finely chopped, or frozen chopped spinach, thawed and squeezed
- 1 small red bell pepper, finely diced
- 3 1/2 oz crimini mushroom, finely chopped
- 3 pieces sun-dried tomatoes, dry-packed, finely chopped
- 2 tbsp fresh chives, snipped
Steps
- Heat the oven to 350°F and lightly spray a 12-hole muffin tin, or use silicone cups.
- Crumble the tofu into a blender or food processor with the soy milk, chickpea flour, nutritional yeast, baking powder, turmeric, garlic powder, onion powder and salt. Blend until smooth and thick, like a batter, scraping down once.
- Fold in the spinach, pepper, mushrooms, sun-dried tomatoes and chives. Spoon into the 12 cups, filling them to the top, and smooth.
- Bake for 25 minutes, until set, golden at the edges and springy in the middle. Let them cool in the tin for 10 minutes before lifting them out; they firm up as they cool.
Good to know
Why chickpea flour?
It binds the blended tofu so the bites set and slice like a frittata instead of crumbling, and it adds a faint egginess. Cornstarch works too, but the bites are softer.
How do I store them?
In a closed box in the fridge for 4 days, or frozen for 2 months. Reheat 30–40 seconds in the microwave, or 8 minutes in a 350°F oven from the fridge.
Alternative
Per
- Calories
- 84
- Protein
- (38%)
- 8 g
- Fat
- (37%)
- 4 g
- Carbohydrates
- (25%)
- 6 g
- of which sugar
- 2 g
- Fiber
- 2 g
- Sodium
- 206 mg
More breakfast
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 654 kcal goes into the pot and 884 g of ingredients comes out as about 780 g of food: 84 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.