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Home » Recipes » Breakfast

Savory Quinoa Breakfast Bowls

Published: May 3, 2021 by Lexi

618 shares
Jump to Recipe·Print Recipe

Our savory quinoa breakfast bowls are packed with protein and veggies and are low in sugar, unlike a lot of other vegan breakfast options. This recipe is also a meal prep superstar. You can make a big batch on the weekend and enjoy for breakfast or lunch all week long.

overhead view of vegan savory quinoa breakfast bowl with tofu, avocado and mushrooms.
Jump to:
  • 🥗 Why We Love This Recipe
  • 🥘 Ingredients
  • 📋 Ingredient Notes
  • 🔪 Step-by-step Instructions
  • 💭 Expert Tips and FAQs
  • 🍽 Related Recipes
  • 📖 Recipe
  • 💬 Reviews

🥗 Why We Love This Recipe

  • Low in sugar, high in protein: A lot of breakfast options, like smoothie bowls or granola, are high in sugar and carbs, but lack protein. This breakfast bowl recipe flips the script by being sugar-free and full of protein. That being said, if you still prefer your breakfast on the sweeter side, you can always try this berry breakfast quinoa instead!
  • Customizable: We like to stick with a base of tofu and quinoa, but all of the toppings we list here can be swapped out for your favorites. This recipe works really well for families, as each member can customize their bowl to their own liking.
  • Meal prep staple: This is an awesome recipe to make a big batch of on the weekend, and then enjoy as easy breakfasts/lunches through the week.

🥘 Ingredients

Here are the key ingredients you'll need to make these savory quinoa breakfast bowls:

overhead view of ingredients for savory quinoa breakfast bowls.

📋 Ingredient Notes

  • Tofu: We use extra firm tofu in this recipe. For best results, wrap the tofu in a paper towel and then place a heavy object on top (a cast iron pan/pot works) and let it press the moisture out of the tofu for 15-30 minutes.
  • Quinoa: Make sure to cook according to package instructions. For extra flavor, we cook our quinoa in vegetable broth and make sure to heavily season it after cooking. Otherwise, it can end up being pretty plain, especially if you're eating it multiple times per week.
  • Mushrooms: we used cremini mushrooms in this recipe, but really any variety will do! If you're feeling ambitious, you could actually make our vegan mushroom "bacon" to add to these savory breakfast quinoa bowls.
  • Greens: we used baby kale in this recipe, but you could also sub with spinach, swiss chard or another leafy green of choice.

🔪 Step-by-step Instructions

(1 & 2) Cook quinoa according to package directions. For more flavor, you can cook the quinoa in vegetable broth instead of water. Make sure to season with salt!

before and after cooking quinoa.

Remove tofu from packaging, drain well and pat dry with a clean towel. If you have time, press for 10-15 minutes by wrapping in dry towel and setting something heavy on top. 

(3) Use your hands to crumble the tofu into bite-sized pieces. Heat a skillet to medium and add 1 tablespoon of oil. Add the tofu and sauté until it starts to crisp up, about 5-8 minutes. Stir in the salt, garlic powder, onion powder, chili powder and nutritional yeast. Continue cooking until tofu is crispy – a few more minutes. 

(4) Heat a separate skillet to medium and add remaining 1 tablespoon oil. Add shallot and sauté for 3-5 minutes until it starts to soften. 

Add mushrooms and kale and cook down until mushrooms are tender and greens are wilted. 

on the left: crispy crumbled tofu in pan. on the right: sauteed mushrooms and kale in pan.

Serve quinoa topped with tofu, kale/mushroom mixture, fresh tomatoes, avocado and optional microgreens. 

💭 Expert Tips and FAQs

  • Customization ideas: Top with vegan or regular feta. If you're not vegan, try it with a soft-boiled egg if you're OK with eggs. Basically anything you'd put on a breakfast taco will work well in here. Potatoes? Yes. Avocado? Heck yes. Salsa? Yup.
  • Storage/Freezing: The best way to store is to store the quinoa and the tofu + toppings separately. So the quinoa will go in one container, the tofu + veggies in another one, and so forth. If you'd like, you can freeze the quinoa for up to 6 months and defrost overnight in the fridge.
  • Ways to serve: We like serving this as a breakfast bar. So we cook up the quinoa, the tofu, and all of the toppings, and then let each family member customize their own bowl to their liking. Another great idea is to serve these as tacos or burritos. This also makes meal prep and storage easier, as you can just grab a burrito or a taco every morning without having to assemble a bowl.
What's the best way to reheat a breakfast bowl?

Move to the refrigerator the night before you'd like to enjoy a breakfast bowl. Then in the morning, just add everything you want in your bowl to a pan on medium low heat and cook until warmed thoroughly.

overhead view of vegan savory quinoa breakfast bowl with tofu, avocado and mushrooms.

🍽 Related Recipes

  • close up of person holding vegan breakfast burrito cut in half.
    Vegan Breakfast Burritos
  • overhead view of savory vegan breakfast bowl with potatoes and scrambled tofu
    High-Protein Vegan Breakfast Bowl with Crispy Potatoes & Tofu Scramble
  • Scrambled Tofu and Avocado Breakfast Sandwich
  • Vegan Sweet Potato Breakfast Hash

Tried this recipe? Please leave a star ⭐️⭐️⭐️⭐️⭐️ rating below and/or a review in the comments section further down the page. You can also stay in touch with us through social media by following us on Instagram, Pinterest, and Facebook or by subscribing to our newsletter.

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📖 Recipe

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overhead view of vegan savory quinoa breakfast bowl with tofu, avocado and mushrooms.

Savory Quinoa Breakfast Bowls


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Lexi
  • Total Time: 40 minutes
  • Yield: 4 servings
  • Diet: Vegan
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Description

Our savory quinoa breakfast bowls are packed with protein and veggies and are low in sugar, unlike a lot of other vegan breakfast options. This recipe is also a meal prep superstar. You can make a big batch on the weekend and enjoy for breakfast or lunch all week long.


Ingredients

  • 2 cups dry quinoa, cooked according to package directions
  • 14 oz extra firm tofu, pressed and crumbled
  • 2 tbsp olive oil, divided
  • 1 tsp salt
  • ½ tsp garlic powder
  • ¼ tsp onion powder
  • ½ tsp chili powder (optional)
  • 1 tbsp nutritional yeast
  • 1 shallot, finely diced
  • 2 cups sliced mushrooms
  • 4 cups baby kale
  • 1 cup cherry tomatoes, halved
  • 1 avocado, thinly sliced
  • Microgreens for topping (optional)


Instructions

  1. Cook quinoa according to package directions. 
  2. Remove tofu from packaging, drain well and pat dry with a clean towel. If you have time, press for 10-15 minutes by wrapping in dry towel and setting something heavy on top. 
  3. Use your hands to crumble the tofu into bite-sized pieces. Heat a skillet to medium and add 1 tablespoon of oil. Add the tofu and sauté until it starts to crisp up, about 5-8 minutes. Stir in the salt, garlic powder, onion powder, chili powder and nutritional yeast. Continue cooking until tofu is crispy – a few more minutes. 
  4. Heat a separate skillet to medium and add remaining 1 tablespoon oil. Add shallot and sauté for 3-5 minutes until it starts to soften. 
  5. Add mushrooms and kale and cook down until mushrooms are tender and greens are wilted. 
  6. Serve quinoa topped with tofu, kale/mushroom mixture, fresh tomatoes, avocado and optional microgreens. 

Notes

Tofu: We use extra firm tofu in this recipe. For best results, wrap the tofu in a paper towel and then place a heavy object on top (a cast iron pan/pot works) and let it press the moisture out of the tofu for 15-30 minutes.

Quinoa: Make sure to cook according to package instructions. For extra flavor, we cook our quinoa in vegetable broth and make sure to heavily season it after cooking. Otherwise, it can end up being pretty plain, especially if you're eating it multiple times per week.

Mushrooms: we used cremini mushrooms in this recipe, but really any variety will do! If you're feeling ambitious, you could actually make our vegan mushroom "bacon" to add to these savory breakfast quinoa bowls. 

Greens: we used baby kale in this recipe, but you could also sub with spinach, swiss chard or another leafy green of choice. 

  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American

Nutrition

  • Serving Size: 1 Bowl
  • Calories: 463
  • Sugar: 4.1 g
  • Sodium: 601.9 mg
  • Fat: 13.7 g
  • Carbohydrates: 66.7 g
  • Fiber: 11 g
  • Protein: 20.9 g

Did you make this recipe?

Tag @crowded_kitchen on Instagram and hashtag it #crowdedkitchen

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Comments

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    Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  1. Linda says

    December 16, 2021 at 11:24 am

    Soooooooo Delicious & Energizing !
    Amazingly Nutritious for Breakfast!
    Thank You!

    Reply
    • Lexi says

      December 20, 2021 at 8:41 am

      So glad you enjoyed!

      Reply
Lexi and Beth toasting with wine.

Hi, we're Lexi and Beth, a mother-daughter team from Michigan. The recipes you'll find here are a reflection of how we bring our family together around the dinner table despite various dietary differences.

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