Looking for a high-protein vegan breakfast option? You are going to love this savory quinoa breakfast bowl made with crispy tofu, steamed broccoli, avocado, beans, quinoa, and fresh herbs!
I highly recommend pairing this tofu breakfast bowl with a mango and pear fruit smoothie. Not only do they taste great together, but eating Vitamin C rich foods with foods high in iron actually helps the body absorb nutrients more efficiently.
If you love savory breakfast dishes be sure to check out these recipes too;
- Baked Tofu Scramble with Veggies and Crispy Potatoes
- Chickpea Omelette
- Easy Gluten-Free Everything Bagels (No Yeast, No Yogurt)
Jump to:
Savory quinoa breakfast bowl ingredients
- Cooked quinoa
- Tofu (arrowroot, avocado oil, salt, pepper, garlic, turmeric)
- Steamed broccoli
- Black beans
- Red onion
- Salsa
- Avocado
- Microgreens (or sautéed greens of choice)
- Chopped cilantro (or herb of choice)
The ingredients can be altered to suit current cravings, use of seasonal produce, or whatever is currently in the fridge/freezer. Keep reading for some ideas and flavor variations!
How to make a tofu breakfast bowls
- First, prepare quinoa and broccoli (they store well in the fridge, so I recommend doing this ahead of time).
- Next, press and cube tofu, season with spices, and cook in a nonstick, nontoxic skillet pan until crispy.
- Then, make the vegan breakfast bowls by adding quinoa to a bowl. Top with beans, tofu, greens, avocado, and any other veggie your heart desires.
- Finally, top with fresh chopped cilantro, hot sauce, salsa and/or sauce of choice.
Substitutions
Tofu: instead of cubing the tofu, it can be crumbled instead for a softer, scrambled tofu.
Quinoa: brown rice or cauliflower rice are also delicious options.
Avocado: avocado adds healthy fats and moisture to the bowls. Pesto or hummus also work.
Cilantro: swap with fresh chopped parsley, basil, dill, thyme, or microgreens of choice.
Black beans: omit or substitue with vegan refried beans, pinto, adzuki, chickpeas, or other bean of choice.
Salsa: substitue with cherry tomatoes, pico de gallo, or hot sauce.
Variations
These savory quinoa breakfast bowls are great for customizing, add in any of the following vegetables;
- Edamame
- Sautéed spinach, kale, or baby kale
- Fresh spinach, kale, or baby kale tossed with avocado oil, lemon juice, and a pinch of sea salt
- Carrots
- Bell peppers
- Sautéed mushrooms
- Diced tomatoes
- Sautéed asparagus
- Jalapeños
Or add in any of these ingredients for a boost of nutrients and/or flavor;
- Sunflower seeds
- Pumpkin seeds
- Hemp seeds
- Shredded vegan cheese (melted if desired)
- Nutritional yeast
- Sauerkraut
- Vegan kimchi
These breakfast bowls are also great breakfast sandwiches, wraps, or tacos. Follow the recipe as written, but instead of adding all the ingredients to a bowl, add to a bagel, wrap, english muffin, or toasted bread.
Sauce ideas for savory quinoa breakfast bowls
The avocado (paired with a little bit of everything but the bagel seasoning) is enough to provide flavor and moisture to the bowl, but for additional flavors here are some other options;
- Hot sauce
- Jalapeño sauce (my preferred option for this recipe as well as my breakfast enchiladas)
- Zhoug sauce
- Vegan "honey" mustard
- Vegan pesto (I love Seggiano for a delicious store-bought option)
- Hummus
- Light drizzle of tamari, coconut aminos, or liquid aminos
- Lemon or lime vinaigrette
Storage and make-ahead tips
One of my favorite things about these quinoa breakfast bowls is that all of the ingredients can be made ahead of time for a quick and easy breakfast.
Store items separately, in airtight containers, for up to a week in the fridge.
📋 Recipe
Savory Quinoa Breakfast Bowl (Vegan)
Equipment
- cutting board + knife
- nonstick skillet
Ingredients
Tofu
- 1 block firm or extra-firm tofu, pressed and cubed
- 1 teaspoon arrowroot
- ½ teaspoon garlic
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon turmeric
- 1 tablespoon avocado oil
Quinoa Bowls
- 1 cup uncooked quinoa, prepared according to package instructions (~½ cup per bowl)
- 3 cups steamed broccoli (~½ cup per bowl)
- 1 can black beans, no salt added, drained and rinsed
- sliced or cubed avocado (or guacamole)
- microgreens or greens of choice
- fresh chopped cilantro
- salsa (or pico de gallo)
- drizzle of jalapeño sauce (see blog post for other options)
- other optional add-ins; breakfast potatoes, baked sweet potatoes, sautéed greens, mushrooms, and/or bell peppers
Instructions
- Prep tofu: if tofu is packaged in excess water, press between two absorbent dish clothes for 10 minutes. Prep quinoa: while the tofu presses, rinse quinoa well and cook according to package instructions (1 cup rinsed quinoa with 1 ½ cup water). *top tip for cooking quinoa: instead of fully covering the pot when simmering, leave the lid slightly ajar. Prep broccoli: while the quinoa cooks, steam broccoli using a steamer basket or alternatively add enough water to coat the bottom of a saucepan + a little more. Bring to a boil and add broccoli (fresh or frozen), cover, and let steam for 3-4 minutes or until tender. Once quinoa and broccoli are done cooking, add to pyrex dishes or similar storage containers - they store great for up to a week!
- Make crispy tofu: remove tofu from the press and cut into small ¼-½ inch cubes. Add to a bowl and toss with arrowroot, garlic, salt, pepper, and turmeric. Warm a nonstick skillet over medium heat. Once warm, add avocado oil and then add seasoned tofu cubes. Leave undisturbed for 5 minutes, then toss and repeat (cooking for another 5 minutes, undisturbed). Toss again and continue to cook until crisp (I usually do another few minutes). Remove from heat once it's cooked to your liking.
- Assemble bowls: add ¼-1/2 cup of quinoa to a bowl and top with steamed broccoli, crispy tofu, beans, sliced avocado, microgreens, chopped cilantro, and salsa. Drizzle with jalapeño sauce or sauce of choice (see blog post for recommendations).
Notes
- ½ cup of cooked quinoa and broccoli
- 2-3 tablespoons of black beans
- 1 avocado (chopped with a sprinkle of everything but the bagel seasoning)
- 1-2 sprigs of cilantro
- ¼ cup of microgreens
- 1 large tablespoon of salsa.
- Drizzle of Whole Foods 365 jalapeño sauce.
Comments
No Comments