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Tofu “Egg” Muffins with Sundried Tomato and Basil
15 min prep time
30 min cook time
4servings
How to Make Tofu “Egg” Muffins with Sundried Tomato and Basil
This is a vegetarian, low carb, and very low carb recipe featuring tofu “egg” muffins which are a flavorful, plant-based twist on classic breakfast bites, packed with sun-dried tomatoes, basil, and a touch of turmeric for color and warmth. Chickpea flour and tofu provide protein and fiber without the cholesterol or saturated fat of traditional egg muffins. They’re a great make-ahead option for people with diabetes, offering steady energy and balanced nutrition in every bite.
15 min prep time
30 min cook time
4servings
2 muffins per serving, makes 8 muffins total
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Step-By-Step Instructions:
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Preheat the oven to 375°F.
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Lightly grease a nonstick muffin pan or use silicone muffin cups.
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In a food processor or blender, combine tofu, plant-based milk, chickpea flour, olive oil, turmeric, garlic powder, onion powder, salt, and pepper. Blend until smooth and creamy.
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Transfer the tofu mixture to a large bowl. Fold in the sun-dried tomatoes, basil, and chopped bell pepper.
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Spoon the mixture evenly into 8 muffin cups, smoothing the tops.
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Bake for 25–30 minutes, or until the tops are firm and lightly golden. Let cool for 5 minutes in the pan before removing.
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Serve warm, or cool completely and refrigerate for up to 4 days.
Nutrition facts
4 Servings
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Serving Size
2 muffins per serving, makes 8 muffins total
- Amount per serving Calories 180
- % Daily value*
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Total Fat
10g
13%
- Saturated Fat 1.5g 8%
- Trans Fats 0g
- Cholesterol 0mg 0%
- Sodium 190mg 8%
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Total Carbohydrate
10g
4%
- Dietary Fiber 2g 7%
- Total Sugars 1g
- Added Sugars 0g 0%
- Protein 11g
- Potassium 280mg 6%
Ingredients
firm tofu (1 block, drained and patted dry)
14 oz
unsweetened almond milk (or unsweetened soy milk)
1/4 cup
chickpea flour (garbanzo bean flour)
1/4 cup
Extra Virgin Olive Oil
1 tbsp
turmeric
1/4 tsp
garlic powder
1/2 tsp
onion powder
1/2 tsp
salt
1/4 tsp
black pepper
1/8 tsp
oil-packed sun-dried tomatoes (finely chopped)
1/3 cup
fresh basil (chopped [or 1 tbsp dried])
1/4 cup
red bell pepper (finely chopped [optional, for color and crunch])
1/4 cup
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