Whipped Tofu on Toast: A High-Protein Vegan Breakfast Packed with Flavor

Whipped Tofu on Toast: A High-Protein Vegan Breakfast Packed with Flavor

Welcome to the first episode of our High Protein Vegan series! We’re kicking things off with a savory, creamy, and ultra-satisfying breakfast that’s loaded with plant-based protein. This Whipped Tofu on Toast is not only quick and easy to make, but it’s also a nutrient powerhouse, delivering a whopping 40g of protein per serving. With a velvety tofu spread, fresh toppings, and endless customization options, this dish is perfect for fueling your day. Let’s dive into this delicious, plant-based breakfast!

Why You’ll Love This Whipped Tofu on Toast

• Protein-Packed: With 40g of plant-based protein, it’s a fantastic way to start your day strong.

• Quick & Easy: Ready in just 10 minutes, perfect for busy mornings.

• Customizable: Top with your favorite veggies, herbs, or tangy additions like pickled onions.

• Versatile: Use high-protein bread, bagels, or muffins to boost the macros even more.

Recipe: Whipped Tofu on Toast

Serves: 1 (2 slices of toast)
Prep Time: 10 minutes
Macros (approximate, varies by ingredients):

• Calories: 569

• Carbs: 41g | Protein: 40g | Fat: 27g

Ingredients

For the Whipped Tofu:

• 150g high-protein extra firm tofu (protein content varies by brand; aim for ~24g protein)

• 1 tbsp tahini

• 1 tbsp lemon juice

• 1/4 tsp garlic powder

• 1/4 tsp onion powder

• 2 tsp white miso paste

• 1/4 tsp salt (or more to taste)

• 1/4 tsp freshly cracked black pepper

• 1/2 cup unsweetened soy milk (start with 1/4 cup and add more as needed, especially if using less firm tofu)

To Serve:

• 2 slices of bread (high-protein bread, bagel, or muffin recommended)

• Toppings (customizable):

  • Thinly sliced cucumber

  • Shelled edamame

  • Fresh dill

  • Lemon zest

  • Hemp seeds

  • Freshly cracked black pepper

  • Optional: Pickled onions, balsamic vinegar, or balsamic glaze for extra zing

Method

1. Prep the Tofu: Drain the tofu and remove excess liquid by pressing it gently between clean paper towels or a tea towel. This ensures a creamy, not watery, texture.

2. Blend the Whipped Tofu: Add the tofu, tahini, lemon juice, garlic powder, onion powder, white miso, salt, black pepper, and 1/4 cup of soy milk to a blender. Blend until smooth and creamy, adding more soy milk (up to 1/2 cup) as needed to achieve a spreadable consistency. Taste and adjust seasoning if desired.

3. Assemble the Toast: Toast your bread of choice until golden and crisp. Spread a generous layer of the whipped tofu over each slice. Top with cucumber slices, edamame, fresh dill, lemon zest, hemp seeds, and a sprinkle of black pepper. For extra flavor, try adding pickled onions or a drizzle of balsamic vinegar or glaze.

4. Serve & Store: Enjoy immediately for the freshest flavor! If making ahead, store the whipped tofu in a jar or airtight container in the fridge for up to 3 days.

Tips for the Perfect Whipped Tofu on Toast

• Tofu Choice: Opt for high-protein extra firm tofu for maximum protein content. Silken tofu works but has less protein and may require less soy milk.

• Soy Milk Adjustment: Start with 1/4 cup of soy milk and add more gradually to avoid making the spread too thin.

• Bread Boost: Choose a high-protein bread or bagel to increase the protein content even further.

• Topping Ideas: Get creative! Try avocado, cherry tomatoes, microgreens, or a sprinkle of nutritional yeast for a cheesy twist.

• Meal Prep: The whipped tofu stores beautifully, making it a great option for quick breakfasts or snacks throughout the week.

Why This Recipe Rocks

This whipped tofu on toast is a savory breakfast dream come true. The creamy tofu spread, infused with umami-rich miso and nutty tahini, is a perfect balance of savory and fresh. It’s packed with 40g of plant-based protein, thanks to the high-protein tofu and soy milk, keeping you full and energized for hours. The customizable toppings add crunch, color, and flavor, making every bite a delight. Plus, it’s ready in just 10 minutes, proving that healthy, high-protein vegan meals can be both delicious and effortless. Whether you’re a vegan veteran or just exploring plant-based options, this recipe is a fantastic way to kickstart your day. It’s versatile, nutrient-dense, and oh-so-satisfying. So, grab your blender and toast some bread—your high-protein breakfast awaits!

What’s your favorite way to top your toast? Share your ideas in the comments section on Pinterest and check out the Ultimate Plant-Based Cookbook below!