SAVOURY TOFU AND VEGETABLE MUFFIN FRESHLY BAKED
The Savoury Tofu And Vegetable Muffin Freshly Baked is a hearty and healthy twist on traditional baked goods, perfect for mornings on the move or as a protein-rich midday snack. This savoury tofu combines mashed firm tofu with chopped bell peppers, oat flour, nutritional yeast and olive oil. This muffin is dense in nutrients yet light in texture. It’s a great make-ahead option that’s baked in just minutes, offering a grab-and-go solution for busy schedules. This vegan and gluten-free muffin provides a generous dose of plant-based protein, fibre and essential vitamins without the need for refined flour, eggs or dairy. This Savoury Tofu And Vegetable Muffin Freshly Baked is ideal for breakfast, brunch, lunchboxes or meal prepping. This delight satisfies cravings while supporting clean eating goals. It is packed with flavour and easy to customise, which is an innovative and satisfying way to power your day naturally.
RECIPE CATEGORY
Side, Entree
SERVING SIZE
1
CUISINE
Californian
PREPARATION/TECHNIQUES
Bake, One-Pot Wonders, Prepared in Advance
OCCASION/HOLIDAY
Back to School, Family Reunion, Picnic, Casual Dinner, Mother’s Day
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Dairy-Free, Wheat/Gluten-Free, Healthy, High Fibre, Nut-Free, Quick & Easy, Low Fat
DISH TYPE
Bread
INGREDIENTS
There are the following ingredients for Savoury Tofu And Vegetable Muffin Freshly Baked:
- 75 grams | 2.65 ounces | firm tofu, mashed
- 35 grams | 1.23 ounces | ¼ cup chopped bell pepper
- 12 grams | 0.42 ounces | 2 tablespoons oat flour
- 5 grams | 0.18 ounces | 1 tablespoon nutritional yeast
- 5 milliliters | 0.17 fluid ounces | 1 teaspoon olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 222 kilocalories
- Fat: 11.5 grams
- Saturated Fat: 1.7 grams
- Carbohydrate: 13.9 grams
- Sugar: 2.5 grams
- Fibre: 2.0 grams
- Sodium: 25 milligrams
- Protein: 16.3 grams
- Calcium: 275 milligrams
- Potassium: 298 milligrams
- Iron: 2.9 milligrams
PREPARATION
These steps are followed for the preparation of Savoury Tofu And Vegetable Muffin Freshly Baked:
- Preheat The Oven: Preheat the oven to 180° Celsius and lightly grease a muffin tin or use a silicone cup.
- Mash The Tofu: In a bowl, mash the firm tofu until it is crumbly and slightly smooth.
- Add Remaining Ingredients: Mix in chopped bell pepper, oat flour, nutritional yeast and olive oil.
- Combine Thoroughly: Stir until the mixture is uniform and holds together well.
- Spoon Into Mould: Transfer the mixture into the prepared muffin tin and fill it evenly.
- Bake Until Firm: Bake for 22 to 25 minutes or until the top is golden and the muffin feels set.
- Cool And Serve: Allow to cool for 5 minutes before removing and serving warm or storing.
PREPARATION TIME
6 minutes
COOKING TIME
25 minutes
TIPS
Here are some helpful tips for Savoury Tofu And Vegetable Muffin Freshly Baked:
- Press Tofu First: If your tofu is moist, press it lightly before mashing to avoid excess water.
- Finely Chop The Vegetables: Using small pieces of bell pepper ensures even baking and a better texture.
- Use A Silicone Mould: Silicone trays make removing the muffin much easier without sticking.
- Don’t Overmix: Gently fold ingredients to avoid making the mixture too dense.
- Test For Doneness: Insert a toothpick into the centre. It should come out clean when baked through.
VARIATIONS
- Add Herbs: Mix in chopped chives, parsley or thyme for a fresh flavour boost.
- Spice It Up: Add a pinch of smoked paprika, cumin or chilli flakes for extra depth.
- Incorporate Other Vegetables: Try grated courgette, spinach or onion for added texture and nutrition.
- Top With Seeds: Sprinkle sesame or pumpkin seeds on top before baking for crunch.
- Change The Flour: Substitute oat flour with chickpea or almond flour for different nutritional profiles.
PREPPING AND STORAGE
- Store In The Refrigerator: Keep in an airtight container in the refrigerator for up to 3 days.
- Freeze For Later: Wrap individually and freeze for up to 1 month, so defrost overnight or use a microwave.
- Reheat Before Eating: Warm in the oven or microwave until heated through for best flavour.
- Make In Batches: Double the recipe and bake multiple muffins for easy meal preparation.
- Cool Before Storing: Let muffins cool completely before refrigerating to prevent sogginess.
