A breakfast burrito with tofu, beans, and avocado is a hearty, flavorful, and protein-packed way to start your day. This plant-based twist on the classic breakfast burrito is loaded with savory scrambled tofu, creamy avocado, and seasoned beans, all wrapped up in a warm tortilla. It’s easy to prepare, customizable, and perfect for meal prep or an on-the-go breakfast.
This guide will walk you through how to make this delicious burrito, along with variations, tips, and serving suggestions.
1. Why Make a Breakfast Burrito with Tofu, Beans, and Avocado?
1.1 Nutritional Benefits
- Tofu: A great source of plant-based protein and calcium.
- Beans: High in fiber and protein, keeping you full and energized.
- Avocado: Loaded with heart-healthy fats, vitamins, and minerals.
1.2 Quick and Convenient
- Easy to assemble and perfect for busy mornings.
- Can be made ahead and reheated for a quick breakfast.
1.3 Customizable and Versatile
- Add your favorite vegetables, spices, and toppings for endless variations.
1.4 Great for All-Day Enjoyment
- This burrito isn’t just for breakfast—it’s a satisfying option for lunch or dinner too.
2. Ingredients for Breakfast Burrito
2.1 Main Ingredients
- Extra-Firm Tofu: 1 block (pressed and crumbled).
- Beans: 1 cup (black beans or pinto beans, cooked or canned).
- Avocado: 1, sliced or mashed.
- Tortillas: 4 large, soft flour tortillas.
2.2 Flavorings and Seasonings
- Spices for Tofu Scramble: 1 teaspoon turmeric, 1 teaspoon cumin, 1/2 teaspoon smoked paprika, salt, and pepper.
- Garlic: 2 cloves, minced.
- Onion: 1 small, finely chopped.
- Oil: 1 tablespoon (olive oil or avocado oil).
2.3 Optional Additions
- Veggies: Bell peppers, spinach, or mushrooms.
- Cheese: Vegan or regular shredded cheese.
- Salsa: For extra flavor and spice.
3. Tools You’ll Need
- Nonstick skillet or frying pan.
- Wooden spoon or spatula.
- Knife and cutting board.
- Foil or parchment paper (if meal prepping).
4. Step-by-Step Instructions
4.1 Prepare the Ingredients
- Press the tofu for 10–15 minutes to remove excess water, then crumble it into a bowl.
- Drain and rinse the beans if using canned.
4.2 Cook the Tofu Scramble
- Heat oil in a skillet over medium heat.
- Add the chopped onion and garlic, sautéing until fragrant and softened (about 2–3 minutes).
- Stir in the crumbled tofu and cook for 3–4 minutes.
- Add turmeric, cumin, smoked paprika, salt, and pepper. Mix well to coat the tofu evenly.
- Optional: Add vegetables like bell peppers or spinach and cook until tender.
4.3 Warm the Beans
- In a separate pan or the same skillet, warm the beans over medium heat. Season with a pinch of salt, cumin, and chili powder if desired.
4.4 Assemble the Burrito
- Warm the tortillas in a dry skillet or microwave for easier folding.
- Layer the tofu scramble, beans, and avocado slices in the center of each tortilla.
- Add optional toppings like salsa, cheese, or hot sauce.
4.5 Fold and Serve
- Fold the sides of the tortilla inward, then roll it up tightly into a burrito.
- Serve immediately, or wrap in foil for meal prep.
5. Creative Variations
5.1 Spicy Breakfast Burrito
- Add diced jalapeños or a dash of hot sauce to the tofu scramble for extra heat.
- Top with spicy salsa or sriracha.
5.2 Loaded Veggie Burrito
- Include sautéed zucchini, mushrooms, and spinach in the tofu scramble.
- Add a sprinkle of fresh cilantro for added freshness.
5.3 Southwestern Burrito
- Use black beans and corn kernels.
- Add avocado crema and a sprinkle of tortilla strips for crunch.
5.4 Protein-Packed Burrito
- Mix cooked quinoa or brown rice with the beans for added protein and texture.
5.5 Cheesier Burrito
- Add a layer of vegan or regular cheese inside the tortilla.
- Heat the wrapped burrito in a skillet for a crispy, melted effect.
6. Serving Suggestions
6.1 On-the-Go Breakfast
- Wrap the burrito in foil or parchment for a portable, mess-free meal.
6.2 Brunch Spread
- Serve alongside fresh fruit, hash browns, or a mixed green salad for a complete brunch.
6.3 Dipping Sauces
- Pair with guacamole, salsa, or vegan sour cream for dipping.
7. Tips for Perfect Burritos
7.1 Use Fresh Tortillas
- Fresh tortillas are easier to fold and less likely to tear.
7.2 Avoid Overfilling
- Use moderate amounts of filling to ensure the burrito wraps neatly.
7.3 Keep Ingredients Warm
- Keep tofu scramble and beans warm while assembling for the best taste.
7.4 Customize to Taste
- Adjust spices and toppings based on your preferences.
8. Nutritional Benefits
8.1 High in Plant-Based Protein
- Tofu and beans provide a powerful protein boost, ideal for starting the day.
8.2 Fiber-Rich
- Beans and avocado contribute dietary fiber, aiding digestion and promoting fullness.
8.3 Healthy Fats
- Avocado delivers monounsaturated fats, which are beneficial for heart health.
8.4 Packed with Nutrients
- Tofu and veggies add essential vitamins and minerals, including iron, calcium, and potassium.
FAQs
1. Can I make these burritos ahead of time?
Yes, wrap assembled burritos in foil and store them in the fridge for up to 3 days. Reheat in a skillet or microwave before serving.
2. How do I freeze breakfast burritos?
Wrap each burrito in foil, place in a freezer bag, and freeze for up to 3 months. Thaw overnight in the fridge and reheat.
3. Can I use another protein instead of tofu?
Absolutely! Tempeh, scrambled eggs (if not vegan), or plant-based sausage are great alternatives.
4. What tortillas work best?
Large flour tortillas are ideal, but whole wheat or gluten-free tortillas can also be used.
5. How do I make the burritos spicier?
Add chili powder to the tofu scramble or drizzle with hot sauce or salsa.
6. Can I use canned beans?
Yes, just rinse and drain them before warming with your favorite seasonings.
7. Are these burritos gluten-free?
Use gluten-free tortillas to make this recipe gluten-free.
8. How do I prevent the burrito from falling apart?
Wrap tightly and warm the tortilla beforehand for easier folding.
9. What other veggies can I add?
Bell peppers, spinach, zucchini, and mushrooms work well in the tofu scramble.
10. Can I add rice to the burrito?
Yes, cooked brown rice or quinoa adds extra texture and flavor.