These mini tofu quiches are the perfect vegan meal prep breakfast or healthy vegan snack on the go! You won't miss traditional egg quiche at all!
If it's an eggless vegan breakfast recipe that you love, then make sure to check out some of my other tofu and kala lemak (more on this ingredient later!) recipes such as this breakfast burrito recipe, this tofu scramble recipe or very similar to these mini tofu quiches is this mushroom and spinach quiche that is made with a puff pastry crust (yum!).
These quiches are one of my my many meal prep recipes that you should check out too!
Why You'll Love This Recipe
Its high protein
These mini quiches are only 85 calories per quiche with 9 grams of protein! Getting enough protein from plant protein sources alone can be super challenging but just a few of these little quiches for breakfast are going to be the same as drinking a protein shake. I love this because I always prefer to get most of my protein sources from real food not just protein powders. I still love using protein powders but I like to think of them as a supplement and add ons only to an already plant protein rich diet.
Enjoy them as meal prep or snacks on the go
These mini tofu quiches are the perfect vegan meal prep option or healthy vegan snack on the go.
So tasty!
Last but not least, these tofu quiches are better than the traditional egg quiche and I really mean that!
Ingredients
To make these mini tofu quiches you will need:
- Medium / Firm Tofu (800 grams): make sure to remove any excess water by pressing the tofu with a cloth or paper towel. It's also important to make sure that you are using the right tofu. It must be medium firmness tofu. Do not use silken tofu!!
- 1 Zucchini: make sure to finely chop the zucchini
- Kale: finely chop the kale
- ¾ cup nutritional yeast flakes
- 1 tablespoon mixed herbs
- 1 tablespoon mushroom seasoning
- 1 teaspoon Kala Nemak (black) salt: An ingredient that is commonly used in Asian cooking, this is what will give it the "eggy" flavour. Do not skip this ingredient! It has a sulphur smell to it but don't freak out. It tastes really good with this flavour combination I promise!
- 1 tablespoon arrowroot powder: this will help thicken and bond the mixture whilst it bakes, mimicking eggs
- ½ teaspoon salt
- 1 tablespoon olive oil for cooking
Variations / Substitutions
There are some substitutions you can make for this recipe but there are some things you simply cannot:
- Kala Lemak: you really need this for the eggy flavour. If you don't use it then it would just be more like a salty mushroom tofu. Not bad, but not great either.
- Tofu: make sure to use firm or medium tofu. You cannot use silken tofu. There is no substitute!
- Zucchini & Kale: Other vegetables that can be used include any type of mushroom as well as using spinach instead of kale.
Expert Tips
Some tips for you before you begin baking include:
- Remove excess water from the tofu by pressing with paper towel or cloth. A tofu press is not needed because a little bit of liquid is needed to help create that eggy texture
- Cook the zucchini and the kale very well. This is to remove all of the excess liquid. Excess liquid in the vegetables will come out during baking and will make the quiches soggy.
- Use silicone muffin trays for easy removal. If you don't have silicone muffin trays I would suggest using muffin cups. Another idea is to simply bake the quiche in a rectangle or square pan lined with baking paper and cut into squares once cooked and cooled.
- Wait for the quiches to cool before removing from the silicone muffin trays or cutting (if using the method mentioned in the above point).
For more high protein plantbased meal prep ideas, you can check out my YouTube where I make these mini tofu quiches as well as a dragonfruit chia pudding and my 4 ingredient protein granola.
Mini Tofu Quiches
Ingredients
- 800 grams medium tofu
- ¾ cup nutritional yeast flakes
- 1 zucchini
- 100 grams kale
- 1 tablespoon mixed herbs
- 1 tablespoon mushroom seasoning
- 1 teaspoon kala lemak (black salt)
- 1 tablespoon arrowroot powder
- ½ teaspoon salt
- 1 tablespoon olive oil for cooking
Instructions
- Pre heat oven to 180 degrees / 350 F
- Finely chop the zucchini and the kale.
- Heat a large pot or pan to medium heat and add the olive oil. Add the zucchini and cook for 2-3 minutes. Add the mixed herbs and stir until combined. Add the kale and continue to stir and cook until completely wilted (approx 5 minutes). Make sure to cook the kale and zucchini really well to ensure all moisture is removed.
- Squeeze the tofu with a cloth or paper towel in your hands to remove any excess moisture. Add the tofu, nutritional yeast, kala lemak, mushroom seasoning and salt to a food processor and blend until a smooth hummus like texture is formed. Scrape down the sides as necessary.
- Add the tofu mixture to the veggies in the pot and mix until well combined. Turn off the heat and remove from the stove.
- Scoop into a silicone muffin tray, pressing down to densely pack the tofu mixture.
- Bake for 20 to 25 minutes, until the tops start to become slightly brown and crispy. Remove from the oven and let slightly cool before enjoying immediately or storing in an airtight container in the fridge for later.
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