High-Protein Vegan Egg Muffins | Easy Plant-Based Meal Prep Breakfast

Описание: Welcome back to Eat Well, Live Well The Plant Powered Way, with Nancy and Susan!
We’re so excited to be starting a brand-new year with all new recipes that make eating healthy simple and delicious.
Our goal with this show is really about helping people discover just how powerful plant-based foods can be for supporting vibrant health, energy, and longevity.
Because when you nourish your body well, you give yourself the opportunity to truly live life fully.
And this year we’re kicking things off with recipes that make healthy eating easier — especially when life gets busy.
So today we’re sharing one of our favorite meal prep recipes.
These are our Tofu Veggie “Egg” Muffin Cups.
They’re savory, protein packed, and incredibly versatile.
You can make a batch at the beginning of the week and enjoy them for:
• quick breakfasts
• grab-and-go snacks
• post-workout meals
• or even serve them buffet-style when you have friends over for brunch.
They store beautifully, reheat in seconds, and they’re packed with nourishing plant ingredients.
🌱 Tofu Veggie “Egg” Muffin Cups
Servings: 3
Prep + Cook Time: ~35 minutes
These savory plant-powered muffins deliver satisfying protein, fiber, and nutrients in a simple make-ahead meal prep recipe perfect for busy weeks.
Ingredients:
Vegetable Mix:
1 ½ cups canned cannellini beans
1 cup diced bell pepper
½ cup diced onion
1 cup chopped kale

Tofu “Egg” Base:
15 oz super firm tofu
¼ cup unsweetened soy milk
2 ½ tbsp tahini
1 serving plain protein powder (about 25–30g protein)
2 tbsp nutritional yeast
1 tsp turmeric
1 tsp onion powder
1 tsp garlic powder
pinch black pepper
½ tsp kala namak (black salt) or regular salt

Directions:
1️⃣ Preheat Oven
Preheat oven to 400°F (200°C) and lightly spray a muffin tin if desired.
2️⃣ Cook the Vegetables
In a large skillet, sauté the cannellini beans, bell pepper, onion, and kale until vegetables soften — about 5–7 minutes.
3️⃣ Make the Tofu “Egg” Mixture
In a blender or food processor combine:
tofu, soy milk, tahini, protein powder, nutritional yeast, turmeric
onion powder, garlic powder, pepper, kala namak or regular salt
Blend until smooth and well combined.
4️⃣ Combine the Mixture
Transfer tofu mixture to a bowl and stir in the cooked vegetables until evenly mixed.
5️⃣ Fill Muffin Tin
Spoon mixture into muffin cups, pressing down gently so they fill the cup fully.
6️⃣ Bake
Bake 20–25 minutes until set.
Allow muffins to cool slightly before removing.
Store in the refrigerator and reheat when ready to enjoy.

🥦 Health Benefits
Plant Protein for Strength
Each serving delivers over 40 grams of protein, helping support muscle maintenance, metabolism, and satiety.
Fiber for Gut & Metabolic Health
Cannellini beans, vegetables, and tofu provide fiber to support digestion and healthy blood sugar balance.
Anti-Inflammatory Nutrients
Turmeric, kale, and colorful vegetables supply antioxidants and plant compounds that help support cellular health.
Nutrient Dense
These muffins provide key minerals including:
• iron
• calcium
• magnesium
• potassium
—all important for energy, bone health, and longevity.
🍳 Why These Are Perfect for Meal Prep
These muffins are a meal prep superstar.
Make a batch once and enjoy them all week.
They are:
✔ high-protein
✔ freezer friendly
✔ easy to reheat
✔ portable
✔ perfect for busy mornings
Serve them:
• with avocado and salsa
• alongside fruit for breakfast
• with a salad for lunch
• or on a brunch buffet when friends come over.

*When we made these we had more muffins that what the recipe said. Our recommendation is make them and if tracking macros/calories, add the recipe afterwards and divide by how many servings you actually came out with.

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~Nancy and Susan

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