Tofu Vegetable Breakfast Casserole

Hello, fellow food lovers! Today, I’m excited to share a delicious and nutritious recipe for Tofu Vegetable Breakfast Casserole. Packed with vibrant vegetables and protein-rich tofu, this dish is a fantastic way to start your day. It’s a hearty, satisfying, and vegan-friendly option that everyone in the family will love.

I enjoy this casserole on lazy Sunday mornings when I have a bit more time to prepare breakfast. It’s a hit with my family because it’s flavorful, filling, and full of wholesome ingredients. Plus, it makes the perfect leftovers for a quick and healthy meal during the week.

Servings: 6
Prep Time: 20 minutes
Cooking Time: 40 minutes
Total Time: 1 hour
Cuisine: Vegan

Ingredients

• 1 block (14 oz) firm tofu, drained and crumbled
• 1 cup diced bell peppers (any color)
• 1 cup diced zucchini
• 1 cup chopped spinach
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 cup cherry tomatoes, halved
• 1/4 cup nutritional yeast
• 1 tsp turmeric
• 1 tsp smoked paprika
• 1/2 tsp black salt (kala namak) or regular salt
• 1/2 tsp black pepper
• 1 tbsp olive oil
• 1/4 cup unsweetened almond milk

Equipment/Utensils

• Large skillet
• Mixing bowl
• Whisk
• Baking dish (9×13 inches)
• Measuring cups and spoons
• Spatula

Preparation Steps

1. Preheat Oven: Preheat your oven to 375°F (190°C) and lightly grease a 9×13-inch baking dish.
2. Sauté Vegetables: In a large skillet, heat 1 tbsp olive oil over medium heat. Add diced onions and garlic, and sauté for 3-4 minutes until fragrant.
3. Add Vegetables: Add 1 cup diced bell peppers, 1 cup diced zucchini, and 1 cup chopped spinach to the skillet. Cook for 5-7 minutes until the vegetables are tender.
4. Prepare Tofu Mixture: In a mixing bowl, combine the crumbled tofu, 1/4 cup nutritional yeast, 1 tsp turmeric, 1 tsp smoked paprika, 1/2 tsp black salt, 1/2 tsp black pepper, and 1/4 cup almond milk. Mix well.
5. Combine: Add the sautéed vegetables and 1 cup halved cherry tomatoes to the tofu mixture. Stir until all ingredients are evenly incorporated.
6. Transfer to Baking Dish: Pour the tofu and vegetable mixture into the prepared baking dish, spreading it evenly.
7. Bake: Bake in the preheated oven for 40 minutes, or until the top is golden brown and the casserole is set.
8. Serve: Let the casserole cool for a few minutes before slicing. Serve warm and enjoy!

Nutritional Information (per serving)

• Calories: 180
• Total Fat: 9g
• Saturated Fat: 1g
• Carbohydrates: 13g
• Fiber: 4g
• Protein: 12g

Vitamins and Minerals (per serving)

• Vitamin C: 40%
• Calcium: 15%
• Iron: 20%
• Vitamin A: 30%
• Folate: 25%

This Tofu Vegetable Breakfast Casserole is more than just a breakfast dish; it’s a way to fuel your day with plant-based goodness. I hope you enjoy making and eating it as much as I do. Happy cooking!

Tofu Vegetable Breakfast Casserole

jenny

Tofu Vegetable Breakfast Casserole. Packed with vibrant vegetables and protein-rich tofu, this dish is a fantastic way to start your day. It's a hearty, satisfying, and vegan-friendly option that everyone in the family will love.

I enjoy this casserole on lazy Sunday mornings when I have a bit more time to prepare breakfast. It's a hit with my family because it's flavorful, filling, and full of wholesome ingredients. Plus, it makes the perfect leftovers for a quick and healthy meal during the week.

Print Recipe

Prep Time 20 minutes mins

Cook Time 40 minutes mins

Total Time 1 hour hr

Servings 6 servings

Calories 180 kcal

Ingredients

  

• 1 block 14 oz firm tofu, drained and crumbled
• 1 cup diced bell peppers any color
• 1 cup diced zucchini
• 1 cup chopped spinach
• 1 small onion diced
• 2 cloves garlic minced
• 1 cup cherry tomatoes halved
• 1/4 cup nutritional yeast
• 1 tsp turmeric
• 1 tsp smoked paprika
• 1/2 tsp black salt kala namak or regular salt
• 1/2 tsp black pepper
• 1 tbsp olive oil
• 1/4 cup unsweetened almond milk

Instructions

 

• Preheat Oven: Preheat your oven to 375°F (190°C) and lightly grease a 9×13-inch baking dish.
• Sauté Vegetables: In a large skillet, heat 1 tbsp olive oil over medium heat. Add diced onions and garlic, and sauté for 3-4 minutes until fragrant.
• Add Vegetables: Add 1 cup diced bell peppers, 1 cup diced zucchini, and 1 cup chopped spinach to the skillet. Cook for 5-7 minutes until the vegetables are tender.
• Prepare Tofu Mixture: In a mixing bowl, combine the crumbled tofu, 1/4 cup nutritional yeast, 1 tsp turmeric, 1 tsp smoked paprika, 1/2 tsp black salt, 1/2 tsp black pepper, and 1/4 cup almond milk. Mix well.
• Combine: Add the sautéed vegetables and 1 cup halved cherry tomatoes to the tofu mixture. Stir until all ingredients are evenly incorporated.
• Transfer to Baking Dish: Pour the tofu and vegetable mixture into the prepared baking dish, spreading it evenly.
• Bake: Bake in the preheated oven for 40 minutes, or until the top is golden brown and the casserole is set.
• Serve: Let the casserole cool for a few minutes before slicing. Serve warm and enjoy!

Notes

Nutritional Information (per serving)

• Calories: 180
• Total Fat: 9g
• Saturated Fat: 1g
• Carbohydrates: 13g
• Fiber: 4g
• Protein: 12g

Vitamins and Minerals (per serving)

• Vitamin C: 40%
• Calcium: 15%
• Iron: 20%
• Vitamin A: 30%
• Folate: 25%