Savoury protein breakfast bites

Here’s a high concept: a breakfast that is both fussy-fancy and convenient.

The trick? Much like my blueberry muffins, make that beauty ahead and just pop one (or two!) out when you feel like it. These are great out of the fridge, warmed up, whatever — and with ketchup!

Oh, right, what are they? Well, if you, like me, have had a hard time giving up eggs in your vegan journey, this might be the dish for you. Just like the “cage-free” egg bites Starbucks has been pushing, these bad boys are savoury, protein-packed and convenient. But unlike those egg bites, these didn’t come at the suffering of chickens.

Yep, sometimes I’m that vegan. I don’t like animal cruelty, but I like yummy foods. So what do you do when a food you think is yummy comes from animal cruelty? You don’t stop until you find your own version!

I love tofu scramble and chickpea omelettes, so I started by combining the best of both worlds. I added some liquid to, well, liquify, and then worked in my favourite spices and vegetables. Baking the bites in a muffin tin (I recommend a silicone tin, if not you should coat with oil) makes them delightfully bite-sized, although this would make a great quiche or frittata!

Savoury protein breakfast bites, makes 12 bites

Information

  • Vegan
  • Gluten-free
    • Grain-free
  • Nut-free
  • Refined sugar-free
    • Sugar-free
  • Prep time: 10 minutes
  • Cook time: 25 minutes

Ingredients:

  • Two cloves garlic
  • 1/4 white or yellow onion
  • 2 tbsp sun-dried tomatoes
  • One asparagus
  • One block extra-firm tofu, pressed
  • 3 tbsp aquafaba (chickpea liquid)
  • 1 tbsp lemon juice
  • 1 1/2 tsp black salt
  • 1/2 tsp turmeric
  • 2 tbsp nutritional yeast
  • 1 cup non-dairy milk (unflavoured, unsweetened)
  • 2/3 cup+1 tbsp chickpea flour
  • Optional add-ins: vegan mince, vegan shredded cheese, hot peppers, finely chopped kale or spinach

Instructions

  1. Preheat your oven to 400 degrees.
  2. Chop and prep the garlic, onion, tomatoes and asparagus. You can sauté if you like to soften, but I didn’t and tossed it in raw.
  3. Once the tofu is pressed, crumble loosely into a blender with the aquafaba, lemon juice, non-dairy milk, black salt, turmeric and nutritional years. Blend on high until completely smooth, and add to a large mixing bowl.
  4. Add the vegetables into the “egg” liquid and then add the flour gradually, until it feels more like a very thick pancake batter.
  5. Spoon into a muffin tin (as I said, I prefer silicon muffin tray) and bake for 25 minutes.
  6. You’ll know the bites are ready when they are visibly hard on the top, browned and slightly risen. If you aren’t sure, insert a knife — it should come back completely clean!

Serve these alongside some fresh veggies, some toast or, if you’re really feeling the protein, some baked beans. Grab some on the go and always, always enjoy with ketchup.

About Bree Rody-Mantha

Chronically sarcastic ethical vegan living in Toronto. Unapologetically open about my struggles with mental health. Climber, dancer, journalist. They say I'm "quirky."

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