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Need a portable breakfast to jam out of the house quick in the morning? These vegan high protein blueberry burst breakfast muffins are filling and wholesome, with delicious berry sweetness. 8g of protein per muffin, with low sugar.
I created this recipe for my athletes who follow a vegan diet (or do not tolerate dairy). Ensuring adequate high quality protein intake is critical. Instead of milk or other dairy, these muffins use tofu (yes, tofu!) in the base. Soy is an all-star source of plant protein. It’s lean, contains adequate concentrations of all essential amino acids, and is relatively well digested and absorbed. Even if you don’t care for tofu, you will like these muffins. The tofu is blended down, and then combined with flavorful almond flour, oats, pancake mix, banana, and juicy blueberries to create the batter.
Notes about the recipe
A high power blender is required for this recipe (I use a Vitamix). Make sure the tofu is extra firm variety, and add any water in the tofu package into the blender.
Blending down the tofu takes a bit of patience at first. Crumble it as much as possible as you add it to the blender. Start on low power and gradually increase speed; scrape down the sides and mix with a spoon as many times as necessary until it blends uniformly. If needed, add 1 tbsp. water to help the process. Once able to blend smoothly for 30 seconds on high speed, add banana, cinnamon, and baking powder. An additional 1 tbsp. of water may be needed after adding these ingredients to be able to mix on high again. The mixture should look like the picture at left – it’s very thick, but pourable.
The banana and blueberries provide very light sweetness to the muffins. If you prefer sweeter, add monkfruit or other sweetener to the blender mixture when you add the baking powder. Be sure to save some blueberries to place on top of each muffin for some extra sweet bursts! Optionally, sprinkle on a few oats (or chopped nuts) for a little bit of crunch.
For baking, I used a metal 12-well muffin pan lightly sprayed with cooking spray. Baking time may vary if you use a silicone muffin pan. The muffins popped out easily after cooling for a few minutes.
Will this recipe work with other fruit? Absolutely! Some other suggestions are raspberries, blackberries, or strawberries (but in pieces).
For meal prep
I recommend prepping these blueberry burst breakfast muffins on Sunday for busy weekday mornings. Cool the muffins completely before storing in an airtight container in the fridge. They will keep for 5-6 days. While they taste good cold, I prefer them zapped in the microwave or toaster oven. Pair with a portable plant yogurt cup, and you’re out the door with a delicious breakfast.
Blueberry Burst Breakfast Muffins
Ingredients
- 1 package (15oz) extra firm tofu
- 84 g (3/4 cup) almond flour
- 106 g (1 cup) Kodiak Cakes Plant Mix , (or regular Power Cakes for a non-vegan (dairy) option)
- 1 cup blueberries, rinsed
- 1/2 over-ripe banana
- 28 g rolled oats
- 2 tbsp. water
- 2 tsp. vanilla extract
- 2 tsp. baking powder
- 1 tsp. cinnamon
- Optional: sweetener to taste
Instructions
- Mix Kodiak cakes, almond flour, and oats in a bowl and set aside.
- Preheat oven to 350F and lightly spray a muffin pan with cooking spray.
- Open tofu and pour any liquid in the package into a high power blender. Mash up the tofu and add it to the blender and add the vanilla extract.
- Put the lid on the blender and initiate mixing on low, gradually turning up the speed. If the blender starts to stick, scrape down the sides and move the tofu around. You may need to do this several times. If necessary, add 1 tbsp. water to help the process.
- Blend on high power for 30 seconds; the tofu should be smoothly blending.
- Add in banana, cinnamon, and baking powder (if you want to add sweetener, also add it now.) If the mixture becomes too thick to smoothly blend, add an additional 1 tbsp. of water.
- Once the mixture is blending smoothly, blend on high for an additional 30 seconds.
- Pour contents of the blender into the dry flour/oat mixture and stir together until thoroughly combined.
- Fold 2/3 of the blueberries into the batter.
- Distribute the batter evenly in the muffin tin wells and top muffins with remaining blueberries. Optionally, sprinkle a few extra oats on top.
- Bake for 35 minutes
- Let the muffins cool in the pan for minimum 5-10 minutes, then enjoy!
Notes
- Nutrition for the entire batch = 1,547 Cal, 91 g protein, 136 g Carbs, 71g fat
- Nutrition per muffin (12 muffins) = 130 Cal, 8 g protein, 11 g carbs (3 g fiber, 2 g sugar), 6 g fat
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