Protein-packed Crumbled Tofu Breakfast Burritos
Loaded with pinto beans, avocado and savoury tofu scrambled “eggs”, these flavourful tofu breakfast burritos are packed with protein (25g!) and easy to make so you can prep a big batch.
Ingredients
Eggy Tofu Breakfast Scramble
- 1 tablespoon avocado oil
- 12 ounce pack extra firm tofu
- 1 medium red pepper diced
- ¼ cup unsweetened soy milk oat or almond work too
- 3 tablespoons nutritional yeast
- ½ teaspoon garlic powder you could swap ¼ tsp low FODMAP garlic powder, see notes section
- ½ teaspoon onion powder
- ½ teaspoon salt
- ¼ teaspoon turmeric
- 4 big handfuls baby spinach
Seasoned Pinto Beans
- 14 ounce can pinto beans drained and rinsed
- 1 teaspoon taco seasoning homemade or storebought!
For the Wraps, customize your toppings as you wish!
- 4 large your favourite wraps at least 12 inches diameter
- 1 cup vegan cheese shreds
- 1 medium avocado sliced...omit if freezing!
- salsa or hot sauce
- pickled jalapeño pepper slices
Instructions
Prepare the tofu scramble
- In a small bowl, mix the milk, nutritional yeast, onion, garlic powder, salt and turmeric. Set aside.
- Crumble the tofu into a large nonstick skillet. Add oil, red pepper, turn heat to medium and cook, 3-5 min a side, until golden.
- Turn off heat, add spinach and stir until spinach wilted, about 1 minute. Stir in sauce until tofu is well coated.
Press tofu down with spatula to ensure good contact with the heat for better browning!
Mix the pinto beans
- In a small bowl, stir the pinto beans with the tofu seasoning. Set aside.
Make the tofu breakfast wraps
- Sprinkle some vegan cheese shreds in the centre of the wrap. Add ⅓ cup of beans. Add ¼ of the tofu scramble, hot sauce, jalepenos and sliced avocado. Wrap tightly.
Don't use avocado if you will be reheating later, it goes weird.
Serving + Storing Options
- Eating the wraps now? I like to grill them so they taste like a restaurant meal: Warm a dry nonstick skillet over medium heat. Place the wrap, edge side down, in the skillet, gently pressing down, until wrap is golden, about 1 minute. Carefully flip and grill other side.
- Prepping for later? Wrap each burrito in parchment so you can grill or microwave later and refrigerate. OR, tightly wrap each burrito in tin foil and freeze in a freezer bag. Reheat in a 400℉ oven for 45 minutes to heat thoroughly.
Notes
Make a LOW FODMAP version of these!
- Choose a low FODMAP/gluten free wrap
- Use green pepper instead of red
- Substitute 1/2 tsp low FODMAP garlic seasoning for the onion + garlic powder OR just omit entirely and use a low FODMAP garlic flavoured oil for cooking.
- Omit beans or use just 1/4 cup of plain beans per serving
- Choose low FODMAP condiments like salsa and hot sauce
- 1/4 small avocado is low FODMAP