Healthy Breakfast Bowl Recipe


This healthy breakfast bowl recipe is packed with plant-based protein and hearty flavors. It reminds me a breakfast you’d order at a diner, yet with less grease and way more nutrients.

How to make a breakfast bowl

Making a breakfast bowl is simple: layer your favorite breakfast sides in a bowl and add toppings. Bam! You’ve got yourself a tasty breakfast that can easily be tailored to ingredients you have on hand or enjoy the most.

Tofu Scramble with hashbrowns

Base: Hashbrowns

This healthy breakfast bowl recipe uses a base of homemade hash browns. You can certainly use other bases such as cooked rice or quinoa, riced cauliflower, root veggie home fries, spiralized sweet potato or squash, etc.

Protein: Tofu Scramble

The next component is a protein. I’ve used a deletable tofu scramble. Other plant-based ideas include cooked beans or lentils, tempeh, seitan, vegetarian sausage or chorizo. The choice is up to you!

Flavors: Garlic + turmeric

I like to add other flavors and textures to top the breakfast bowl. Be sure to season each component and it will help you build the flavors overall as you go. Feel free to add spices to your hash browns or tofu scramble.

Topping: Avocado + green onions

Avocado is fantastic on breakfast bowls. It adds creamy, rich flavor and texture. A sprinkling of green onions adds color and freshness. You can also add sliced jalapeno, fresh herbs, diced tomato, chopped spinach or kale, slaw, nuts and seeds, or other flavor-packed plant-based toppings. Add a drizzle of hot sauce or a spoonful of salsa, or another favorite sauce to this breakfast bowl recipe.

How much protein for breakfast?

We’ve all heard about the importance of starting off the day with a good breakfast. But why is that? And does it matter what you eat for breakfast? After a night’s sleep, it’s important to get your metabolism revving again to give you energy as you start your day. The time you eat breakfast is up to you – but you’ll be able to focus better and will be less likely to crave sugary snacks if you start your morning with a protein-packed meal.

Typical adults needs 15+ grams

For the typical adult, 15-25 grams of protein is the general recommendation for breakfast. To calculate how much protein you need every day, multiply your body weight in kilograms by 0.8 grams (or .36 grams for every pound of body weight). This number will of course change according to your specific needs and activity level.

How much protein do I need?

For a baseline… a150 pound woman needs around 54 grams of protein per day. It’s a good idea to divide that amount between meals and snacks throughout the day according to your needs and habits. You can certainly eat more protein, this recommendation is just a good, general amount to aim for.

This healthy breakfast bowl gives you 15 grams of protein thanks to a big boost from the tofu scramble. If you’ve never had tofu scramble before, or if you aren’t usually a fan of tofu, I implore you to give it a try! It’s amazing how the texture and flavor mimics eggs. And of course, if you prefer, you can totally substitute eggs for the tofu scramble. (You’ve gotta make it work for you!)

Health benefits of a breakfast bowl recipe

We’ve covered protein, but what about all the other nutrients? This breakfast bowl recipe is loaded with vitamins, minerals, dietary fiber, and all that other good stuff. I like to aim for a balance of nutrients with my meals, so I like to add veggies and fruit to every meal.

Healthy Breakfast Bowl Recipe with Plant-based ingredients

Golden potatoes are a good source of vitamins, particularly if you don’t peel them. They tend to be less starchy than russet potatoes and brown nicely with creamy centers. Yum, yum.

Bell peppers add a lot of vitamin C plus more dietary fiber. Besides being a good source of protein, tofu is an excellent source of calcium, which is important for bone health and maintaining proper blood levels for optimal performance.

Avocado, of course, is one of my favorite foods and are loaded with dietary fiber and healthy fat.

Print

Healthy Breakfast Bowl Recipe

  • Author: Jen Hansard
  • Prep Time: 20 minutes
  • Cook Time: 25 minutes
  • Total Time: 45 minutes
  • Yield: 4 servings 1x
  • Category: Breakfast
  • Method: Stove-top
  • Cuisine: American
  • Diet: Vegan

Description

Take your breakfast game to the next level by giving it a healthy, plant-powered upgrade. This breakfast bowl combines homemade hashbrowns, bell pepper, a yummy tofu scramble, and avocado for a hearty meal to fuel your morning.


Scale

Ingredients

  • 2 tablespoons olive oil, divided
  • 14 ounces firm or extra firm tofu, crumbled
  • 2 tablespoons nutritional yeast
  • 1/2 teaspoon prepared mustard, any variety
  • 1/2 teaspoon sea salt, plus more for seasoning
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon freshly ground black pepper, plus more for seasoning
  • 2 pounds golden potatoes or sweet potatoes, cubed
  • 1/2 cup red bell pepper, diced
  • 1/2 cup green bell pepper, diced
  • 4 green onions, thinly sliced, white and tender green parts, divided
  • 1 large avocado, sliced

Instructions

  1. Drain tofu. (No need to press excess water out for this.) Crumble tofu into a medium mixing bowl. In a small bowl, stir together nutritional yeast, mustard, turmeric, salt, garlic powder, and black pepper. Add 2 teaspoons olive oil plus a little water and stir to make a smooth paste. Add to the crumbled tofu and stir well to coat. Let stand for 10-15 minutes while preparing the hash browns.
  2. Heat 1 tablespoon olive oil in a large non-stick skillet or well-seasoned cast iron skillet. Add the potatoes and season with a little sea salt and black pepper. Cook, turning potatoes over occasionally, until they start to brown and are just tender when pierced with the tip of a knife. Transfer to a bowl or plate and keep warm.
  3. Add remaining olive oil to the same skillet. Add the bell pepper and half of the green onions. Saute over medium-high heat until the peppers start to turn golden on the edges and have softened a bit. Add the partially cooked potatoes back to the pan. Continue cooking for another 10-15 minutes, or until potatoes are tender and nicely browned. Transfer the potatoes to a bowl or plate and cover to keep warm. 
  4.  Use the same skillet to cook the crumbled tofu. Place the tofu in the still-hot skillet and cook, turning the crumbles over frequently until warmed through completely.
  5. To assemble bowls, divide the hash browns between four bowls along with the tofu scramble. Top with avocado slices and a sprinkle of the remaining green onions. Serve immediately.

Notes

All components of this bowl can be prepared in advance. Store in airtight containers until ready to serve. Reheat on the stovetop in a skillet or in microwave.

Keywords: breakfast bowl, tofu scramble

Tags: ,    /   Categories: Plant-Based Meals, Recipes 

By: Jen Hansard | Updated: 4.23.2020 | COMMENTS: 22

COMMENTS
22

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  1. Laura Podrasky says:

    I haven’t made this yet but it looks so good, I’ll be having it for dinner and/or lunch! I’m so excited to have this recipe and the ratios for the bowls. Thank you for making this and sharing the recipe, I so appreciate it.

    • SGS Rawkstar Jess says:

      Isn’t it great that once you know how to make one bowl, you can make so many more using different ingredients but the same measurements?! I love that it’s so simple and easy but also healthy and filling. And I’ll never say no to breakfast, no matter the time of day! 🙂

  2. Nicole Hall says:

    Sounds yummy!!

    • SGS Rawkstar Jess says:

      It totally is! You def need to give it a try. It’s super easy and so delicious! And you can make extra to turn it into two meals. Win-win. 🙂

  3. Lori says:

    Tofu is not my favorite. I would probably scramble an egg with the same spice combo or even use a fried egg. I get that it’s not vegan, but it is vegetarian. The rest sounds fantastic.

    • SGS Rawkstar Jess says:

      That would def work, Lori! I get farm fresh eggs from a local farm down the road and even though I enjoy tofu occasionally, I make this with the eggs and it’s delicious. 🙂

  4. Vickie Jolissaint says:

    I Love the idea of a breakfast bowl! It makes things so much easier! All ingredients are so nutritious and delicious! Please make more recipes like this!

    • SGS Rawkstar Jess says:

      I know, Vickie! Breakfast bowls (all bowl meals, really!) are so yummy and easy to throw together. This one is no different! We have a lot of awesome bowl recipes on our blog. Type “bowl” in the search bar on our recipe page or you can copy and paste this url: https://simplegreensmoothies.com/?s=bowl. I think you’ll find some more you’re going to love!

  5. Kathy Heberle says:

    I would love a recipe for a Thanksgiving breakfast bowl. Not sure what can be used to represent turkey, but a sage stuffing, yams, cranberry sauce and pumpkin sounds good to me!

  6. amu says:

    This looks so delicious! Looking forward to recreating it at home!

  7. Susan says:

    WOW !

    This looks incredible!! I cannot wait to try this for the weekend!!

  8. Angela W says:

    Sounds yummy! Adding to list for next grocery run… can’t wait to try it!

  9. Erin says:

    This kind of bowl has been a staple in our house for a few weeks. Sometimes it includes leftovers from dinner the night before, or new fresh veggies! My husband even adds a bit of chicken to his while my daughter and I do black beans.

    • SGS Rawkstar Jess says:

      Bowls and so quick and easy, and always delicious! And don’t you love it when you can cook once and turn it into more than one meal? 🙂

  10. Dani says:

    It wasn’t until I read the recipe that I realized there was tofu and NOT eggs in this. both options sound good, but I’m actually even more excited to make this now that I can see there’s tofu happening. Thanks for the new recipes, I’ve enjoyed the inspiration since I’ve got more time on my hands.

  11. Clarissa says:

    Can’t wait to try this recipe

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