Savory Quinoa Breakfast Bowls

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.

🥗 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:

📋 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!

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 tbsp 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 tbsp 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. 

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.

🍽 Related Recipes

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📖 Recipe

Savory Quinoa Breakfast Bowls

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• Author: Lexi
• Prep Time: 20 minutes
• Cook Time: 20 minutes
• Total Time: 40 minutes
• Yield: 4 servings 1x
• 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.

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Ingredients

Scale 1x2x3x

• 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)

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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 tbsp 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 tbsp 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. 

• Category: Breakfast
• Method: Stovetop
• Cuisine: American

Keywords: savory quinoa breakfast bowl