Start the day right with these vegetable packed high protein Vegan Egg Muffins! An easy make ahead breakfast option made with wholesome ingredients. Gluten free.
Before adopting a plant based diet, I’ve always been a savory breakfast kinda person. Grilled cheese, omelettes, scrambled eggs with toast… that was how I liked to start my day. But when I first went vegan, I found it hard to come up with vegan breakfast ideas (other than avocado toast), which is probably why I’ve become a major sweet-breakfast lover. Granola, banana bread, oatmeal, mochi waffles, and muffins– yessss! But lately, I’ve been kinda craving a savory breakfast. I think it’s because now that I’m home, I’m always surrounded by the savory breakfast my mom prepares for the rest of my family.
I’ve been making Kimchi Pancakes and Savoury Fried Tomato Toast, but I’ve been wanting to make something I can grab-and-go thats also meal prep friendly. When I think of meal prep for breakfast, I think of muffins. So… Vegan egg muffins! Which is basically a vegan crustless quiche made in muffin cups. After a couple trial and error, I cracked the code to the perfect dairy free eggless egg muffins. Plus, they make a great high protein vegan breakfast!
Ingredients for Vegan Egg Muffins
Medium Firm Tofu: I originally started this recipe with a base of chickpea flour, but wanted a more “egg-y” texture, which comes from the tofu! I used medium firm tofu, it yields the best texture of not too firm but not too runny. The addition of the tofu makes this an awesome way to get in protein first thing in the morning! I added a bit of chickpea flour to help hold it together, but still remains gluten-free.
Black Salt & Nutritional Yeast: The egg-y flavour comes from the nutritional yeast and black salt (also called kala namak salt). The black salt has a sulphuric taste and in combination with the nutritional yeast, it’s very similar to the taste of eggs.
Vegetables: I used bell pepper, broccoli & corn in this recipe but you can substitute it for any vegetables that are in season or you have on hand!
How to make Vegan Egg Muffin Cups
- After preheating the oven to 350F, the first step is to lightly cook the vegetables in a pan over medium high heat (don’t forget to season with salt and pepper!).
- In the mean time while letting the vegetables cool, take the medium firm tofu out of the package and squeezing any excess liquid out. No need to press it, I just used the palm of my hands and gently squeezed.
- Puree the tofu in a food processor until smooth. Then add in all the spices, seasonings, tahini and chickpea flour, and puree until smooth.
- Combine the tofu mixture and vegetables and mix until incorporated.
- Divide the batter into around 6 medium to large muffin tins (it should fill up the entire muffin cup leaving 1 cm at the top). Using the back of a spoon ensure the muffin cup is packed.
- Bake in the oven for 30-35 minutes or until golden at the top. Insert a toothpick to check doneness in the middle (it should come out clean).
- Allow the quiche muffins to cool on a wire rack in the muffin cup for at least 10 minutes. Remove from the muffin tin and enjoy!
The texture is very much similar to a vegan quiche or frittata. Think crustless vegan quiche… or frittata.. in mini muffin form! Any left overs can be stored in the fridge in an airtight container for up to 3-4 days.
Can you freeze Vegan Quiche Cups?
Yes! These savory breakfast muffins are perfect for meal prep. They’re easy to make, easy to store & easy to eat! Tofu actually always tastes better after it’s been frozen (I freeze tofu on purpose because of the texture it yields). So if you want to make a big batch at the start of the week, pop them into the freezer! I would let them freeze separately on parchment paper and then throw them into one large bag. To reheat these mini vegan quiche muffins, pop them into the microwave until warm. Start with 2 muffins for 1 minute, then add 15 second intervals.
I really hope you love & enjoy these Vegan Egg Muffin Cups as much as I do! They’re:
- made with wholesome ingredients
- high in protein
- meal prep friendly
- the perfect grab-and-go breakfast
- packed with vegetables
- pretty incredibly egg-y
- & soooo delicious!
Are you a sweet or savory breakfast person? What vegetables will you add to these Vegan Egg Muffins? Let me know in the comments, I’d love to hear your variations!
If you recreate this Vegan Egg Muffin recipe let me know how you liked it by leaving a comment and rating below or by tagging me on Instagram @Okonomikitchen, I love seeing all of your tasty recreations!
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Vegan Egg Muffins
Description
Start the day right with these vegetable packed high protein Vegan Egg Muffins! An easy make ahead breakfast option made with wholesome ingredients. Gluten free.
Ingredients
- 1 420g (15oz) package of medium firm tofu
- 2 tsp tahini
- 2 tbsp chickpea flour
- 3 tbsp nutritional yeast
- 1 tbsp miso paste
- 1/4 tsp turmeric
- 1/2 tsp onion powder
- 3/4 tsp salt
- 1/2 tsp pepper
- 1/4 tsp black salt
- 3 garlic cloves, finely chopped
- 1 cup broccoli, chopped (120g)
- 1 red bell pepper, chopped (100g)
- 1/2 cup corn (80g)
- 2 scallions, roughly chopped
Instructions
- Preheat oven to 350. Line or spay 6 muffin tins.
- Over high heat, drizzle a pan with a little oil (or water for oil-free). Fry the garlic until browned. Add in the broccoli, bell pepper and corn. Season with salt and pepper and fry for around 1 minute. Add in the scallion and fry for another 30 seconds. Remove from the heat.
- Into a food processor, puree the tofu. Add in the chickpea flour, nutritional yeast, tahini, miso paste, turmeric, onion powder, salt, pepper and black salt. Puree until combined.
- In a large bowl combine the tofu mixture with the vegetables and stir. Transfer into the 6 muffin tins.
- Place into the oven and bake for 25-35 minutes, rotating the muffin tin tray at 15 minutes. The tops should be lightly browned.
- Allow it to cool on a cooling rack for at least 10 minutes. Serve and enjoy!
Notes
- Nutritional Information Disclaimer: Nutrition information is a rough estimate calculated on an online tool (Cronometer).
Nutrition
- Serving Size: 1 muffin
- Calories: 94
- Sugar: 1.75g
- Sodium: 571mg
- Fat: 4.1g
- Saturated Fat: 0.5g
- Unsaturated Fat: 0.7g
- Trans Fat: 0
- Carbohydrates: 5.8g
- Fiber: 1.9g
- Protein: 8.6g
- Cholesterol: 0
SAVE IT FOR LATER! ↓
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These are so delicious! Perfect for breakfast meal prep but I want to eat them alllllllllll. thanks for sharing! Definitely adding to the rotation .
Amazing recipe, thank you so much! I’ve been looking for an egg muffin recipe that wasn’t just chickpea flour (often too dry) or Just Egg (expensive). These are so good! I made extra so it could be a healthy meal prep for my week. Thanks so much!
So good! Recipe is adaptable too, I used extra firm tofu and all purpose flour because it’s what I had, and it turned out great. Needed slightly more liquid in the tofu mixture, so just added some water. The most egg-like vegan muffin I’ve had (and I’ve tried many times!). So glad I found this recipe!
Hi. How long can these stay in the fridge?
Up to 4 days!
This looks so good! I am wondering if I can omit the miso paste?
Yes!
I discovered your banana muffins and have been so happy making things from your website. It’s hard to find a good recipe developer that just doesn’t take good pictures, your recipes actually taste really good too!! Thank you, I can’t wait to try these too!
These are so delish! I omitted the corn and added mushrooms, but everyone else was exactly like your recipe. I will be adding these to my weekly rotation!
Hi Lisa!
Thank you for this Awesome recipe!! I love it so much I now quadruple the recipe which makes 24 and I freeze 18 of them to enjoy later. I keep the recipe pretty much as written, though I use a sheet pan to cook off the vegetables (without oil), add a chopped onion instead of the scallions and add some crushed dried chilis to the veg. I find these are perfect when I want to eat something but not ready for a full meal – like before working out or as a snack. I really appreciate all the hard work and amazing, healthy and unique recipes on your website! I plan to try more of your recipes in the future. 😀
Were pretty easy to make and satisfying to eat – great for meal prepping! Thanks for the recipe!
Oh my gosh, these are delicious! I did use different veggies, but you are right, use whatever you have on hand. I will definitely making these on a regular basis.
Thank you.
Hi Lisa
Your Vegan Egg muffins are perfect! Thank you for this great recipe!
This turned out exactly as shown and were delicious. I think I’ve found another staple recipe.
I get my chickpea flour (besan) from an Indian brand and it’s like 1/4 the price of the organic style brands.
So good. I did add a little bit of chopped onion and left out the onion powder. I knew I would be missing egg frittatas when I went full vegan, so I am glad I found this recipe!
Delicious!! Subbed mushrooms for the corn and loved it! I can picture a corn , red bell pepper, zucchini and spring onion variation coming in my future! Standard muffin tin made 9 and I cooked them for 32.5 minutes.
Mmmm..your variations sound delicious! Mine were made minus the corn and were delicious as well!
Delicious!!!! No way to have only one per serving!! Have made other tofu egg cups before, but the tahini and miso in this really elevate the taste. Simple to vary the veggies to what’s on hand (but the corn is a must :)) and I will be making these regularly! Thanks for a great recipe.
Delicious!!!! No way to have only one per serving!! Have made other tofu egg cups before, but the tahini and miso in this really elevate the taste in this one. Simple to vary the veggies to what’s on hand (but the corn is a must :)) and I will be making these regularly! Thanks for a great recipe.
Made this with AP flour instead of chickpea and they came out great! A little soft in the middle but could be due to the ‘firmness’ of my tofu or could add maybe 1TBS more flour.
Made them with broccoli and vegan cheese and they were super flavorful!
Another note….the doubling of the recipe made 17 standard size cupcake/muffin tin muffins. I didn’t have the large to medium tins.
Made this recipe. It is delicious.
I used extra firm tofu instead of medium, added 6TBSP of all purpose flour instead of 4TBSP of Chickpea Flour and used almond butter instead of tahini. The extra firm tofu & extra AP flour made the muffins firmer which is what I prefer. My recipe adjustments was for doubling of the recipe (x2).
This came out delicious. A hit. Thank you!!!
These are officially part of our weekly meal planning routine. They are SO delicious and perfect for a quick thing to grab in the morning. Everyone in the house adores them! And paired with some fruit it makes a wonderfully balanced breakfast.
I baked them instead and used regular flour as that was what i had and they were the best vegan egg muffins/quiches i’ve had yet! I had some of the pre-baked mixture leftover and it was in the fridge for a bit and it accidentally made the most delicious spread for crackers or a sandwich filling etc. The flavours really intensified and got even better.
So thanks!
Made these and the flavour was excellent! I left out the black salt.
The texture was a little too much on the soft side for my liking even with my “extra firm” tofu so I will try a bit more chickpea flour next time.
These muffins are amazing. I didn’t have any tahini so added almond butter instead. So delish! Thanks for the recipe.
So glad you liked them Daniel! 🙂
I don’t have a food processor, will a blender do?
Yes a blender is fine!
I made them for my family and they were so good! Everyone loved them, I replaced the tahini with smooth peanut butter because I didn’t have any, I also added a bit of sesame oil and curry powder to make it more yellow and add some more flavour. I used firm tofu, but just emulsified some chickpea can water and added it to the blender to get the consistency you had! Also buttered up the non-stick pan and they came out golden brown and very easily. It landed up making 12! Turned out so great, Thank you!
Really filling and delicious!! I added spinach and used self-rising flour instead of chickpea flour :))
Just made these for lunch today! They are amazing! I will be making these again!!
I omitted the Tahini, red pepper and corn because my family doesn’t like these, and doubled the broccoli. They turned out amazing. Very forgiving recipe. Thank you!
Just made these w/ all purpose flour instead of chickpea and they turned out great! Really good with hot sauce too!
Hi Lisa! Can these be eaten cold? We’re going on a road trip and I was thinking of making these for snacks on the road! Thank you!
Yes they can! I actually eat them cold often 🙂
I’ve made these a few times now. I substituted rice floor and used saracha instead of miso paste – they came out YUM. Also combined soft and medium tofu one time and they were great too. I love wrapping them up and eating as a breakfast burrito 🙂
This was a hit! I added about twice the amount of nutritional yeast and a good spoonful of mustard, and made it into a quiche by spreading it on a puff pastry base. Made a great filling and it went down very well with my non-vegan family, thank you! 😀
I used very different veggies and turned these into Thai tofu cups for a great picnic hand food, so I can’t speak to the veggie mix, but the tofu base for these cups is perfect! Excellent flavor and texture. I made one batch exactly as written, and a second batch subbing peanut butter for the tahini – both were excellent!
Are you referring to creamy tahini or ground?
Creamy!
Hi! If I wanted to use chickpea flour instead of tofu, do you have a recommendation on measurement? Thank you!
Hi MJ! I haven’t personally tested it myself so I’m not too sure since they are completely different ingredients, sorry!
Made these tonight! They were delicious and gobbled up both my kids (even my super picky one]. This is a keeper. Thanks!
So happy to hear, thank you!
soooo good and more protein than carbs! tysm
So happy to hear you enjoyed!
Do you have any suggestions for a tahini substitute? Looking forward to trying this tomorrow morning!
Hi Kim! You can also use cashew butter 🙂
The full recipe was not posted for the muffins especially how much of each spices?
Hi Evangelina!
It’s in the recipe box 🙂
This was amazing I was out of chickpea flour so I subbed coconut and it worked fine. This was delicious and my husband and kids devoured them. I did use mushrooms and bell peppers for my veggies as well but I tweak every recipe to whatever I have in hand. Thank you!
Hi Annie!
I’m so glad you enjoyed, thank you for the rating!
Hello
I have tryed this recipe recently for meal prep. I think the tofu taste too strong despite all the spice I put (maybe it was not enought). The tahini does’t make a great balance. I let a sour taste in mouth (even if i love tahini). But the texture is good and soft. Next time I think I’ll try with cashew butter which is more soft in flavor.
It was a great experiment 🙂
Hi! Thanks for so much for the feed back. What brand of tofu did you use? Some brands are much stronger in the soy flavour so you could add a bit more spices/black salt to help with that. I’m not sure if its the tahini that made it sour… thats a bit strange. Let me know how it goes if you try it with cashew butter! 🙂 Glad you enjoyed the texture though.
Could something else be substituted in place of the chickpea flour? Tapioca, whole wheat, coconut, or almond flour?
Hi Kayla!
I haven’t tried with any other flour… but I’m thinking maybe regular all purpose flour would work. I wouldn’t use WW flour because the texture would be off. Let me know how it goes if you try any of the subs out!
I ran out of chick pea flour so used some brown rice flour that I had and it worked fine.
Can’t wait to try this! I’ve been looking for a high protein, whole foods savory recipe, and this looks like it! Will sub almond flour for the chickpea flour and let you know how it comes out
Shoot……..I left out the tahini! It was in the ingredient list but NOT in the instructions
Hi Deborah,
So sorry about that, updated ASAP. I hope they still turned out okay!
I want to try this recipe – how many grams for one serving?
Thx <3
Hi Chisa!
I’m not sure about the weight for each one, but for me, this amount made 6!
How many muffins per 1 serving?
1 muffin!
Hi Ashley,
1 muffin is 1 serving 🙂
I am guessing you’re using white miso? You haven’t mentioned what type you’re using so I am assuming that’s what it is so that’s what I will go with when making it in 5 min lol.
Any miso will work for this recipe but yes, I used white 🙂 I hope you enjoyed!