Do you eat tofu? If not, why? Did you have a spongey, watery, bland block of tofu on a salad once, and think that’s all it is? Have you always assumed it’s gross, and never bothered to try it? Do you think it’s too complicated to prepare, so you leave it out of your meals? I think it’s time to give tofu another chance. It’s a versatile source of protein that is low in fat and free of cholesterol, but high in iron and calcium. It can take on any flavor you want. And depending on the preparation, it can be soft, crumbly, chewy, or crisp. It can take center stage, be a supporting player, or completely disappear into a dish. What’s not to love?
Healthier Breakfast Tacos
Now I don’t emphasize low fat or low calorie recipes on my blog, Vegan Mother Hubbard. I’m not a nutritionist. I make no claim about the health of my recipes (I mean, half of them are super sweet desserts!). My goal is to show readers that eating vegan can come in the form of rich, hearty main dishes and decadent desserts; or super satisfying salads and soups, without meat and dairy. You can make use of meatless and dairy-free versions of typical omnivore fare, or you can break from the meat-and-potatoes mold altogether, to showcase all the variety in the plant world. The cool thing about eating vegan is that it is really easy to eat delicious food with no cholesterol, limited saturated fat, tons of fiber and essential nutrients, and more color and flavor than you can imagine.
The recipe I’ve got for you today is for breakfast tacos (because I crave Mexican-style flavors all day long). Breakfast tacos are typically filled with eggs, cheese, and bacon or chorizo. Delicious and satisfying, no doubt, but not the most balanced way to start the day. My take on the breakfast taco (or burrito, if you prefer) is a little different. Mine have creamy scrambled tofu; satisfying and filling beans; and sweet and tangy grilled pineapple. The garnishes include salsa, green onions, tomatoes, a little dairy-free cheese and sour cream (don’t write off these ingredients, they are surprisingly delish), and a squeeze of lime juice. That’s quite the variety of flavors, colors, and textures to help you kick off any day of the week. Since each component can be prepared in advance, it’s a quick and easy breakfast, too!
- For the Tofu:
- 1 pound firm or extra firm tofu, drained (no need to press)
- 1 tsp onion and garlic salt*
- 1 tsp fresh herb salt*
- 1/2 cup nutritional yeast
- 1 tbsp taco sauce
- 1 tsp dijon mustard
- For the Rest:
- 1 fresh pineapple, skinned and cored
- 1-15 ounce can black beans, drained and rinsed
- 1/2 cup diced tomatoes or halved cherry tomatoes
- 1/2 cup crumbled or shredded, non-dairy cheese (I like the sharpness of Daiya jack wedge)
- 1/3 cup sliced scallions
- 1/2 cup salsa
- 1/4 cup non-dairy sour cream (l like Tofutti brand)
- 1/2 lime, cut into wedges
- 8-10 flour or corn tortillas or taco shells
- Warm a skillet over medium-high heat. Crumble the tofu into the skillet, stir in the salts, and cook until the tofu is bubbly and steaming–about 6 minutes.
- Stir in the nutritional yeast, taco sauce, and mustard. Allow to cook another 3-4 minutes, to allow all the ingredients to come together. Remove from the heat.
- Cut the pineapple into wedges or slices. Cook the pineapple on a very hot, non-stick griddle or grill pan. Turn, to cook each wedge, until it is golden brown on all sides. Remove from the heat, and cut into bite sized pieces.
- Warm the beans in a small saucepan or in the microwave.
- Assemble each taco with a couple tablespoons each of the tofu, pineapple, and beans. Top with a sprinkle of tomatoes, cheese, and scallions. Add a dollop of salsa and sour cream, and a squeeze of lime.
- If you’ve prepared the tofu and pineapple ahead of time, you can warm them in the microwave, before assembling the tacos.
- *If you haven’t made my herb salts, you can improve. Sub in 3/4 tsp kosher salt, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/4 tsp dried dill, and a pinch of thyme.
Sandra Kohlmann is an art major turned food and mom blogger. She’s married to her college sweetheart, Steve. Together they are raising their kids to be vegan superheroes; galavanting around Wisconsin to see waterfalls, forests, and the world’s largest penny; and watching old science fiction on Netflix. You can usually find Sandra in the kitchen, up to her elbows in cooking and baking projects. Or check her out on: