Tofu “Egg” Cups

Savory Tofu “Egg” Cups made with firm tofu and sautéed garden vegetables baked in a muffin tin. Perfect for a meal prep breakfast!

As I write this blog post, Flora is asleep in her favorite spot on the linoleum floor of the kitchen. 

Every time she lies down to nap on her own (without being crated), I do a little (silent) happy dance. 

Yes friends, I consider it a major win that my 9 month Australian Shepherd puppy is starting to rest on her own! 

Of all the dogs I’ve bene lucky to have in my life thus far, Flora is by far the craziest, most energetic, and most challenging. 

Lately, with spring right around the corner, she’d taken to chasing robins as they hop and skip across the lawn. 

She also *loves* eating the dirt of my indoor house plants, so I’m wondering how the future seedlings I plan to sow outside will ever make it. 

But when she looks up at you with those piercing blue eyes, it makes all the craziness worth it.

March has felt a bit chaotic with bipolar weather, the time change, and lots of personal and professional commitments. 

Something I’ve been thinking a lot about lately is the theory that tasks will expand to the time that you allot to them. 

With a puppy around the house, naturally, I don’t have all day to get the *perfect* shot anymore. 

So I’m learning to be productive and prompt and the anti-perfectionist in my approach to recipe shoots. 

9 times out of 10, I am able to finish a recipe shoot in a truncated time-block instead of allowing it to expand into…the whole day. 

Not that I don’t want to look at these Tofu “Egg” Cups all day, but we need time to eat them too, right? 

These Savory Tofu “Egg” Cups are made with firm tofu and sautéed garden vegetables baked in a muffin tin.

They’re absolutely perfect for a meal prep breakfast to have on hand for the week ahead. 

What You Need to Make Tofu “Egg” Cups 

Here’s what you need:

• firm tofu
• nutritional yeast
• hummus
• tahini
• Himalayan sea salt
• black pepper
• garlic powder
• ground turmeric powder
• avocado oil
• white onion
• red bell pepper
• broccoli

That’s all!

How to Make the Vegetables for Tofu “Egg” Cups

Preheat the oven to 350°F and line a muffin tin with baking cups or lightly grease with cooking spray.

Heat the avocado oil in a large pan over medium heat.

Once it’s warm, add the onion and bell pepper.

Cook them for 3-5 minutes, or until they start to soften.

Add in the chopped broccoli and cover the pan with a lid.

Cook the vegetables for 6-8 minutes, or until they soften and start to brown.

How to Make Tofu “Egg” Filling

To prepare tofu filling, add the drained tofu to a food processor with nutritional yeast, hummus, tahini, sea salt, black pepper, garlic powder, and turmeric powder.

Blend everything until it’s smooth and creamy, scraping down the sides as needed to recombine.

If the tofu is dry, add another spoonful of hummus or a splash of unsweetened almond milk as needed to get the blades moving again.

The mixture should be pretty thick, depending on the brand of tofu you used.

If you decide to add almond milk, add it is small increments and adjust as needed to ensure you don’t water down the batter.

Mix the Two Together

Transfer the tofu mixture to a large mixing bowl.

Add in the cooked vegetables, reserving a few for topping, if you want to. 

Stir everything well with a spatula to ensure that the vegetables are well coated in the tofu.

It might initially look like you have too many vegetables for the tofu filling, but I promise it all evens out after baking.  

Baking the Tofu “Egg” Cups

Add spoonfuls of the mixture into the muffin tins, dividing it evenly between 12 cups.

The cups should be filled nearly to the top.

Add the reserved vegetables on top and press them down gently with the back of a spoon. 

Bake the tofu “egg” cups for 30–35 minutes or until the tops and edges start to appear gold brown.

Remove the tofu “egg” cups from the oven and allow them to cool for 10-15 minutes before serving.

Swaps and Substitutions

I’ve tried this recipe with both firm and extra firm tofu, and I’m happy to report that both firmness-es work. 

Naturally, extra firm tofu will usually yield a firmer “egg” cup than the firm tofu. 

However, that being said, results will vary across different tofu brands, too. 

I recommend going with whatever tofu brand you have on hand or enjoy eating.

Because this recipe is very forgiving, anything should work! 

While I loved red bell pepper and broccoli in these tofu cups, you can substitute any vegetables that you have on hand.

I think mushroom, zucchini, peas, corn, spinach, or tomatoes would taste delicious, too. 

If you don’t have tahini, you can substitute another spoonful of hummus. 

Notes on Meal Prep

These Tofu “Egg” Cups are ideal for meal prep! 

They store well in an airtight container in the refrigerator for 5-7 days.

Reheat the Tofu “Egg” Cups in the microwave for about ~30-60 seconds before serving.

I don’t recommend freezing these egg cups because it may change the consistency of the tofu when reheating. 

Make as many cups as you can consume within a week!

How to Serve Tofu “Egg” Cups 

Serve these Tofu “Egg” Cups warm with your favorite sides. 

I love adding sourdough toast, avocado, and fresh berries.

They’re also great with sweet potato hash or served in a breakfast sandwich. 

Try adding your favorite dips on the side, like hummus, hot sauce, or salsa.

They’re great for a protein-packed breakfast that’s portable, filling, and concise. 

Make a batch on Sunday and mix and match them in savory breakfasts all week long. 

And, these Tofu “Egg” Cups aren’t just for breakfast. 

Try grabbing one like you would a muffin for an easy snack rich in plant-based protein and veggies.

Enjoy!

More Savory Vegan Breakfasts

• Easy Tofu Scramble Plate

• Tofu Scramble Breakfast Burritos 

• Tofu Protein Breakfast Sandwich

• Vegan Broccoli Rice Breakfast Quiche

• 10-Minute Veggie “Scramble”

• Loaded Tofu Scramble Bowl For One

• Chickpea Scramble Waffle Stackers

• 10 Minute Veggie Sausage Breakfast Tacos

• Kale & Sweet Potato Hash

• Sweet Potato & Beet Breakfast Hash

• Savory Zucchini Oats

• Vegan Mushroom Omelette

I Want to Hear From You

If you make this Tofu “Egg” Cups recipe, let me know!

Be sure to leave me a comment, rating, and review so I can use your feedback to create more yums.

Give me a shout on Instagram and use #floraandvino to show me your creations.

Check out my Pinterest page to pin more recipes like this one to make later.

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XO Lauren

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