This vegan breakfast burrito with tofu scramble and black beans is a perfect post-workout snack that is ideal for healthy meal prep.
A few weeks ago I was working with my girl Edgy Veg‘s friend Louis on some strategies for sports and fitness nutrition while he transitioned to a plant-based diet. One of the questions he had for me was about a good healthy post-workout breakfast that could be made ahead. Working with him on his diet got me thinking of great vegan breakfast options and that was the inspiration for this amazing vegan breakfast burrito with tofu scramble.
What makes a good post-workout meal?
It really depends on the workout and I have a whole post about pre and postworkout snacks and meals here, a great fitness recipe e-book and some of my favourite post-workout snacks here. But in general, I recommend around 30 grams of protein and a source of carbohydrates to help get that protein into the muscles faster. This tofu scramble burrito totally fits the bill because we have some protein in the tofu, nutritional yeast and beans, and carbs from the scramble, plus some extra veggies in there!
What is Tofu Scramble?
Tofu scramble is a vegan alternative to scrambled eggs. Essentially you take extra firm tofu, crumble it up and then pan-fry it with turmeric (for colour) and whatever spices you like. I love using nutritional yeast for a little cheesy flavour, but you can also add whatever seasonings you like.
What Do I Need to Make This Vegan breakfast burrito?
Like all burritos or tacos, you can totally add in whatever you like. You could omit the beans, add more salsa or avocado, swap in different vegetables- you do you!! For this breakfast burrito I used:
- Extra firm tofu (must be extra firm!)
- Black beans
- Spices (I used chili, cumin, turmeric)
- Soy Milk
- Nutritional Yeast
- Veggies (I used bell pepper, spinach, onion and garlic)
- Large tortillas
How do I make this vegan breakfast recipe?
I start by making a “sauce” with the spices, soy milk and nutritional yeast. I pan-fry the onions and garlic, add the tofu and veggies, and mix everything with the sauce. Then I build my vegan breakfast burrito with some black beans and whatever other toppings you would like. I love a little guacamole action, and of course, some plant based cheese!
If I’m not vegan, can you I make eggs instead of the tofu scramble?
You absolutely can- simply use 1-2 eggs per person depending on how hungry you are.
Can I make and freeze this vegan breakfast burrito?
You can make a big batch of these burritos, roll them up in foil, and then pop in the freezer. Then when it’s time to eat, unwrap them from the foil and wrap them in a damp paper towel. Microwave on high for 2 minutes and enjoy!
How long will the freezer burritos last?
You can store this make ahead breakfast in the freezer for 1 month, so go ahead, make a big batch.
What other easy vegan post-workout breakfast recipes do you have that could be made and stored ahead of time?
Now tell me, what are some of your favourite post-workout snacks and breakfasts? Leave me a comment below with your go-tos!
Vegan Breakfast Burrito with Tofu Scramble
- 1/2 tsp turmeric
- 1/2 tsp cumin
- 1/2 tsp chili powder
- 1/4 cup nutritional yeast
- 1/4 cup unsweetened soy milk
- 2 tsp extra virgin olive oil
- 1 small onion diced
- 2 clove garlic minced
- 8 oz extra firm tofu crumbled
- 1 red bell pepper diced
- 2 cups baby spinach
- 1 cup black beans drained and rinsed
- Salt and pepper to taste
- 2 large whole grain flour tortillas
- Salsa for serving
- Avocado for serving
- Vegan cheese if desired
- In a small bowl, mix together the turmeric, chili, cumin, nutritional yeast, and soy milk. Set aside.
- Preheat a large nonstick skillet over medium heat with the olive oil. Add the garlic and onion and saute until softened, about 4 minutes.
- Crumble the tofu and add that to the pan along with the red pepper, spinach and black beans.
- Pour in the turmeric soy milk mixture and toss everything in the "sauce". Cook just until the spinach wilts.
- Divide between two large flour tortillas and add any desired toppings (salsa, avocado, vegan cheese, cabbage etc.)
- Roll up into a burrito and enjoy.
Abbey Sharp is a Registered Dietitian, an avid food writer and blogger, a cookbook author and the founder of Abbey’s Kitchen Inc.