These Vegan Breakfast Bowls are packed with protein and vegetables. They’re easy to customize and great for a healthy meal-prep breakfast that can be made ahead of time.
Hi friends! I’m currently working on my certification to become a holistic nutritionist, and I’ve been reading a lot about Whole Foods’ Plant-based diets recently. I haven’t fully adapted it yet, but it’s been influencing how I eat. These Vegan Breakfast Bowls are a recipe I’ve been making every week for the past few months, and they’re so filling and healthy!
My youngest still isn’t sleeping through the night, so I usually wake up hungry and tired in the morning. Meal-prep breakfasts have been so important in helping me get into a healthy breakfast without tons of work.
Vegan Breakfast Bowl Ingredients
- Tofu – I love to use pre-pressed, super-firm tofu that is also high in protein. I can usually find it at Sprouts or Trader Joe’s. Extra-firm tofu would also work great; just ensure you press as much water out of it as possible. Firm tofu will work, too, if that’s all you can find, but I wouldn’t use anything less firm than that.
- Vegetables – I pretty much always use onion, red and green bell peppers, and kale when making these breakfast bowls. I like to pack as many veggies as I can for each meal. Other great additions would be mushrooms, spinach, broccoli, or carrots.
- Beans – I usually use pinto beans for this recipe because my husband prefers them over black beans, but any type of bean would work.
- Seasonings – I season these breakfast bowls the same way I season my favorite Tofu Scramble Recipe. You could also add in some cumin and chili powder if you like!
- Toppings – I usually enjoy my bowls with a whole wheat tortilla, tomato, avocado, and hot sauce. You can put any of your favorite toppings on them, though!
What I Love About These Vegan Breakfast Bowls
There’s a lot to love about these delicious bowls, but here are a few things I really love:
- They’re packed with protein – Protein is so important in the morning. It gets you going and keeps you full until the afternoon. I like to use tofu with extra added protein and beans to bulk these bowls further. Each serving has about 11 grams of protein.
- They’re packed with veggies – I’ve been trying to fill each meal with as many vegetables as possible. I like to use onions, peppers, and kale in the vegan breakfast bowls, and then I also top them with extra fresh veggies.
- They’re easy to make – It only takes me about 20 minutes to make an entire pan of the tofu mixture, and then it’s good for the entire week!
- They’re perfect for meal prep – I make a big batch on Sunday, and my husband and I have these bowls for breakfast all week. They’re great for a healthy vegan meal-prep breakfast.
- They’re super versatile – You can customize the vegetables and toppings you add, and you can also choose to make the mixture into a breakfast burrito or breakfast tacos or eat it in a big bowl like I do.
How To Make This Healthy Vegan Breakfast
- Heat a large skillet over medium heat and add a small amount of avocado oil. I like to use an avocado oil spray. Add the onion and bell peppers. Season with a pinch of salt and pepper and sauté until vegetables are tender and starting to brown, about 5 minutes.
- Add the pinto beans and kale and mix until the kale is just wilted. Remove the mixture from the pan and set aside. Or, if your pan is extra large, you can add the tofu right in. Spray the pan with a little more avocado oil and add the tofu and all remaining ingredients. Mix until combined and let cook until the tofu is beginning to brown, about 5 minutes.
- Add the veggie mixture back in with the tofu and mix until combined and everything is heated through.
- Assemble your vegan breakfast bowls: Place a few scoops of the tofu mixture into a large bowl and top with your favorite toppings and a warm tortilla, if desired. Enjoy!
Recipe Frequently Asked Questions
- How should I reheat these breakfast bowls? I usually just heat it in the microwave for about 1 minute, but you can also heat it on the stovetop in a skillet for a few minutes.
- How long does the tofu mixture keep in the refrigerator? I store mine in an airtight container and keep about 4-5 days.
- Can these be frozen? I haven’t frozen them myself, but I suggest freezing them in a freezer-friendly plastic bag, ensuring all the air is out and rolling up tight. Freeze for up to six months.
- Can I use different vegetables? Of course! Use whatever vegetables you enjoy.
- Is there a substitution for the beans? You can omit them, or I suggest using a vegan crumbled sausage.
Have a question I didn’t answer? Ask in the comments below, and I’ll reply ASAP.
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Vegan Breakfast Bowls
- Total Time: 25 minutes
- Yield: 6 1x
- Diet: Vegan
Description
These Vegan Breakfast Bowls are packed with lots of vegetables and protein! They’re easy to make and can be re-heated all week for an easy meal prep breakfast!
Ingredients
Scale
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1/2 large onion, diced
- 2 cups chopped kale or spinach
- 1 (15 oz) can pinto beans, drained and rinsed
- 1 block extra firm tofu
- 1 tablespoon tamari, or soy sauce
- 1/4 cup nutritional yeast
- 1/2 teaspoon curry powder
- 1/2 teaspoon turmeric, or less if you don’t like the taste (it’s mainly just for color)
- 1/2 teaspoon granulated garlic
- 1 teaspoon black salt
- Avocado oil
- Salt and pepper
Instructions
- Heat a large skillet over medium heat and add a small amount of avocado oil. I like to use the avocado oil spray. Add the onion and bell peppers. Season with a pinch of salt and pepper and sauté until vegetables are tender and starting to brown, about 5 minutes.
- Add the pinto beans and kale and mix until the kale is just wilted. Remove mixture from the pan and set aside. Or, if you pan is extra large you can just add the tofu right in. Spray pan with a little more avocado oil and add the tofu and all remaining ingredients. Mix until combined and let cook until tofu is beginning to brown, about 5 minutes.
- Add the veggie mixture back in with the tofu and mix until combined and everything is heated through.
- Assemble your vegan breakfast bowls: Place a few scoops of the tofu mixture into a large bowl and top with your favorite toppings and a warm tortilla, if desired. Enjoy!
- Prep Time: 10 mins
- Cook Time: 15 mins
- Category: Breakfast, Vegan
- Method: Stovetop
- Cuisine: American
Made this recipe this morning! It was so good. Definitely going onto our list of regular breakfast recipes. Can’t wait to try it as a breakfast burrito!
That’s so nice to hear, Joshua! Glad you enjoyed it! 🙂
This was absolutely delicious, it was so tasty I loved it. The extra firm “No Press” Tofu that I used comes in 2 sizes 450g and 225g, your recipe doesn’t state what weight.
Anyway I went with the latter in smoked flavour and it was perfect so I guess 225g is the correct amount.
I always strip the stalks from Kale, chop it up and fry it off with the onions, it’s a bit of extra work but I think it’s worth the effort and definitely adds to the overall dish.
I’m so glad to hear you enjoyed these breakfast bowls, Bill! Thank you for the kind words 🙂
I don’t normally write reviews but I wanted to let you know how much we enjoyed this recipe. I didn’t have a green bell pepper so I used Hatch green chili instead, gave it amazing flavor. I will definitely make this again!
Thank you!
That’s so nice to hear, Kim!! Glad you enjoyed it! I love the addition of the Hatch green Chile!!
Added some of my own twists and flair to this dish, but still turned out fantastic. Great base mix of veggies and spices, also love the beans in there. Husband loved it. Usually can’t get him to eat anything before noon but he scarfed a whole bowl down. Perfect high protein low carb meal. Great recipe, thank you!
That is so nice to hear, thank you, Rachel!!
This may be a dumb question… but you don’t mention how to chop/prep the block of extra firm tofu, but the picture looks like it is crumbled. Do we stick the whole thing in the pan and keep chopping/mushing up as it cooks (similar to what you mind do with eggs?), or should we dice it up as small as can before putting into the pan? Thanks.
Opps, sorry about that! Yes, I crumble the tofu and then add it into a pan.
Hi Izzy! I have a few questions. For many years I’ve heard that one, especially children, shouldn’t eat too much tofu due to the known hormones in tofu. In addition, some people can tolerate lots of tofu and others cannot depending on their chemical make up.
Are you familiar with Dr Steven Gundry and the Lectin theory?
I recently watched a video of his where he encourages restricting from bell peppers, tomatoes (especially the seeds) and cashews to name a few.
Unfortunately, my mind is now telling me not to eat bell peppers, tomatoes and some of the other foods he mentioned.
My personal feeling is anything in moderation is OK. But, what is moderation?
I’d like to hear your thoughts.
Hi Lori! I have heard people in the past warn against eating too much tofu (soy) but most recently I’ve read that soy being bad for you has been completely debunked and it’s actually really good for you. I’m not familiar with the Lectin theory, but my thoughts, especially when it comes to foods like bell peppers, tomatoes and cashews, are that if they aren’t making you feel bad then it’s totally ok to continue to eat them. I know some people have allergies to nightshades but if you don’t, I personally don’t see the problem with eating them. There are so many different studies and theories out there these days that it’s hard to know sometimes!