This high-protein, plant-based breakfast burrito is my go-to when I want something hearty, flavour-packed, and seriously satisfying—without the eggs. It’s got over 20g of protein, plenty of fibre, and zero faff. Perfect for when you want to feel full and fuelled for the day ahead.
The magic happens with silken tofu—it’s creamy, mild, and the best egg-free way to recreate that “scrambled egg” texture. I’ve added ginger, garlic, and warm spices for flavour, black beans for extra protein and fibre, avocado for healthy fats, and a bit of fresh coriander and tomato to bring it all together. Wrap it up, toast until golden, and you’ve got a proper breakfast (or lunch!) that hits every note: balanced, high-protein, vegan, and absolutely delicious.
It’s also great for meal prep. You can keep the tofu scramble in the fridge and wrap it up fresh each morning—or assemble, wrap, and toast when you’re ready to eat. It’s one of those meals that’s easy to customise with whatever’s in your fridge, and it freezes well too!
Why Silken Tofu Is Great For You
Silken tofu is an excellent addition to a plant-based diet, offering a rich source of high-quality plant protein that contains all nine essential amino acids—making it a complete protein, which is relatively rare in plant foods. It’s low in saturated fat, naturally gluten-free and dairy-free, and incredibly versatile in the kitchen. Thanks to its smooth and creamy texture, it works beautifully in both sweet and savoury dishes, from scrambled breakfast recipes to desserts like chocolate mousse. Silken tofu is also a natural source of isoflavones, which have been studied for their potential role in supporting heart and bone health, as well as hormonal balance. With all these benefits, it’s no surprise silken tofu is a staple in many nutritious, plant-forward meals. You can read more about the health benefits of soya products from The British Dietetic Association (BDA) and NHS Eat Well Guide.
Tips
- Avoid a soggy wrap: Cook your tofu long enough to evaporate excess water.
- Don’t skip the toasting: It gives your burrito that irresistible golden crunch.
- Meal prep friendly: Make the tofu scramble ahead of time and assemble when ready to eat.
- Cook onion slowly: Take the time to cook the onion as the more they cook the softer and tastier they get
- Oil is key for spices: I never use too much oil for my recipes to keep them healthier but when you cook with spices a little oil is very important to release all the flavours. Spices contain fat-soluble compounds (like essential oils) that only really come out and bloom when heated in oil — that’s why the aroma suddenly gets stronger when you fry spices, so do never skip this step!
Swaps
Silken tofu: silken tofu is the best tofu to achieve a “scrambled egg” consistency. If you only have firm tofu, try grating it like cheese using the coarse side of a grater. Once grated, follow the steps from this recipe to achieve a similar result.
Spices: I think this mix of spices works beautifully with this dish, but you’re welcome to experiment with your favourite spice blends.
Black beans: use pinto or kidney beans if that’s what you’ve got.
Tortilla: use whole grain, gluten-free, or even a large lettuce leaf for a low-carb version.
Fillings: feel free to add your favourite fillings! You could swap tomatoes with red pepper, or black beans with cannellini beans or chickpeas. It’s a great way to use up any leftovers.
Storage
I would recommend to eat straight away so the wrap doesn’t get soggy and the avocado doesn’t go brown. If you are planning to meal prep it, consider to prepare the components separately and assembling them just when you are ready to eat.
Fridge: Store the tofu scramble in an airtight container for up to 3 days. Assemble the wrap fresh to avoid sogginess.
Freezer: Not recommended once assembled, but the tofu scramble alone can be frozen for up to 1 month.
High-Protein Plant-Based Breakfast Burrito
Ingredients
For the scrambled tofu:
- 300 g silken tofu
- 1/2 yellow onion
- 1/2 tsp garlic
- 1 tsp fresh ginger grated
- spices 1/2 tsp cumin, 1/4 turmeric, 1/4 salt
Filling
- handful fresh coriander leaves
- 2 tomatoes chopped into small cubes
- 100 g black beans from a can, drained
- 1/2 avocado sliced
- 1 tortilla wrap
Instructions
- To a non-stick pan, add a drizzle of oil or spray oil, then add the onion and spice mix.
- Cook until the onions are translucent and cooked through, and the spices have released their flavour.
- Add the silken tofu and break it down with a wooden spoon until it resembles “scrambled egg.”
- Let it simmer until it reaches the desired consistency. (I like to cook it longer so all the moisture from the tofu evaporates, avoiding a “soggy” wrap.)
- On a flat surface, place your wrap and start assembling the burrito with: tofu scramble, coriander, tomatoes, beans, avocado
- Fold and tightly roll the wrap into a burrito shape, as shown in the video.
- Transfer to a pan to toast the wrap until it turns crispy and golden. Slice in half and enjoy.