Plant Based Alternatives for your Breakfast Egg

Eggs are the epitome of perfect breakfast foods: full of protein, Vitamin D, relatively cheap, and easy to prepare any way you like. Though it is high in cholesterol, one egg can be satisfying enough to power you through hectic work days, keeping you alert and alive in these trying times of ours.

So why would we ever talk about replacing it?

Well, avian flu for starters. Inflation isn’t stopping anytime soon, and eggs again are taking a hit. And as wonderful as eggs are, they come with a high cholesterol price, one some might not be able to afford.

But also, as versatile as eggs are, not everyone is a fan. I’m one of those people. I’ve never enjoyed the taste or smell of eggs, however healthy they’re supposed to be.

That’s why I’m all about plant-based alternatives to the breakfast egg. Vegan chefs have long strived to find the perfect ingredients to match both the texture as well as the protein content of eggs. Their breakfast ideas might just surprise you!

Tofu Eggs

Image from Rainbow Plant Life.

Tofu often gets a bad rap. Fresh out the package, I can understand why. It’s a wet, slimy, unappetizing block that’s flavorless and mushy.

But these are precisely the qualities that make it so perfect as a substitute for eggs. Because tofu is so malleable, the world is your oyster in terms of how you decide to make tofu look and taste like eggs.

Another difficulty in finding an adequate egg substitute is finding something comparable not only in texture, but also in protein content. That’s where tofu shines. As a complete plant-based protein (with all the necessary amino acids your body needs to function), a fourth of a firm block of tofu contains about 12.8g of protein, just slightly above an egg which comes out to 12.6g.

Below are some ideas on ways to make this delicious:

• Scrambled tofu is an obvious way to use the best qualities of tofu. Rainbow Plant Life has a terrific recipe that incorporates a number of seasonings and spices. Jessica in the Kitchen has another recipe that’s simple and delicious.

  • Another idea: Scrambled tofu is a great thing to put in a breakfast burrito. For one, if the idea of tofu ‘eggs’ bothers you, or tofu still gives you the ‘ick’ factor, wrapping it all in a tortilla can help you forget you’re not eating eggs. What’s more, breakfast burritos are a great excuse to use salsa, Mexican spices, and other ingredients that mask the tofu.

• On the difficulty scale, these tofu ‘boiled eggs’ from Vegan Bunny Chef are up there. Though incredibly creative, they’re more a work of art than they are a simple breakfast idea. Still, if boiled eggs are a ‘must’ for you, give these tofu boiled eggs a try.

Chickpea Flour Eggs

The great thing about chickpea flour, versus say all-purpose or other bread flours, is its protein content. One single cup of besan flour (the other name for chickpea flour) contains 21g of protein. While a staple in Indian and Asian cuisines, chickpea flour is still gaining popularity in the American market. With its multiple uses however, chances are it will soon become a fast favorite.

There are multiple ways to use chickpea flour so it mimics eggs. With some flour and liquid (water or an alternate milk), you can create almost any style of ‘eggs’ you prefer. Below are some ideas to find out how:

• One of the best ways to use chickpea flour to your advantage is by using it to make an ‘omelette’. This recipe from Tasty Thrifty Timely outlines just how you can make this work. Simple, delicious, and cost-effective, this just might be your next favorite recipe.

• For yet another way to make vegan scrambled eggs, but without tofu, try this recipe from Loving it Vegan. Chickpea flour is mixed with soy milk, nutritional yeast, and other seasonings to create a delicious morning scrambled breakfast.

• Finally, chickpea flour could be a great idea if you’re looking for an egg substitute in a breakfast sandwich. Home Cooked Roots gives you a basic recipe you can use as a starting point.

Cauliflower Eggs

For an imperfect egg substitute, there’s always cauliflower. I call it imperfect because in terms of protein or vitamin D content, cauliflower doesn’t exactly shine. But it’s worth adding to the list as it’s texture and the fact it can be riced make for a great visually appealing egg substitute. Serve it with another protein for a more nutritious breakfast. Below are some ideas to make this work:

• Foodaciously offers a simple recipe that easily gets the job done in minutes. Though you may want to do more with this flavor-wise, it’s a great launching pad.

• This recipe from Nutrition Studies calls for several other veggies to create a power-bowl breakfast.