Thank you to GoodCook® for sponsoring this Tofu Breakfast Scramble Recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Wake up with this egg-free vegan scramble served with spicy breakfast potatoes. Crumbled tofu is seasoned with turmeric, garlic powder, salt, and pepper, taking on not only the look of scrambled eggs but the texture too. Sautéed vegetables round out this recipe and start the day off with antioxidants and vitamins to boot!

I love starting my day with a protein and fiber-rich breakfast combo! Since I've gotten into more plant-based recipes, I've found a new love for making my favorite breakfast dishes vegan. Who knew tofu made the best "egg" scramble? 

This Sunday brunch-like meal prep has everything you'd want at a sit-down meal: a scramble, hearty potatoes, and fruit on the side for sweetness. The combination of these three components makes for one filling and satisfying start to your day! You won't find yourself hitting any mid-morning slumps after enjoying this breakfast scramble. 

Let's talk about everyone's favorite part: the nutrient breakdown! YOu're probably wondering why I chose this combination to start the day, and you'd be asking a great question! I always like to have a balance of protein, carbs, and fruit/veg in my meals. That's one of the reasons why I use the white GoodCook® meal prep containers! They take almost all of the guesswork out of creating a balanced meal. The white containers have three compartments:

• one 2 cup compartment
• two 1 cup compartments

This makes it pretty easy for me! I always fill the 2-cup compartment with the part of the meal that has 2 food groups. In this case, it's the 'egg' scramble that has protein + veg. The other compartment I used for my starch (carb) and fruit. There is also some fat in the egg scramble, making this a well-rounded and balanced meal prep. 

I know some of you might be skeptical about using tofu in place of eggs; believe me, I was too! But, let me tell you, you will never guess that they aren't eggs! I will sometimes add in nutritional yeast to give it a "cheesy" taste. Plus, recipes like this are great for reducing food waste. You can toss in whatever veggies you have lingering in your fridge/freezer to your scramble, swap the grapes for whatever fruit you have on hand, and even replace the potatoes with another kind, a side of oatmeal, toast, or hashbrowns. 

Feel free to swap the tofu for eggs or egg whites if you're really not into the tofu thing. However, you will still use the same compartments in your meal prep containers to evenly portion out your food groups.

The white containers are also great for lunch and dinner recipes! This Sheet Pan Sriracha Salmon recipe is one of my go-to lunches, and this Watercress and Feta Stuffed Flank Steak is on repeat in my house weekly! 

The GoodCook® meal prep containers come in a pack of 10, so you can make multiple meals with just one set! Plus, they are made with BPA-Free plastic, dishwasher, and microwaveable safe! You can't beat that for less than $10.00! 

Tofu Breakfast Scramble Ingredients:

For Tofu Scramble 

• 1 tablespoon olive oil 
• 2 cups baby kale 
• 1 cup chopped red bell pepper 
• 1 (16 oz) block of firm tofu
• ½ teaspoon ground turmeric 
• ¼ teaspoon garlic powder 
• ½ teaspoon salt 
• ¼ teaspoon black pepper 

For Serving 

• 1 tablespoon olive oil
• 4 cups baby potatoes, halved 
• ¼ teaspoon paprika 
• ¼ teaspoon chili powder
• ½ teaspoon salt 
• Pinch of cayenne pepper 
• 4 cups green and red grapes
• GoodCook® meal prep containers

Tofu Breakfast Scramble

Wake up with this egg-free vegan scramble served with spicy breakfast potatoes. Crumbled tofu is seasoned with turmeric, garlic powder, salt, and pepper, taking on the look of scrambled eggs and the texture. Sautéed vegetables round out this recipe and start the day off with antioxidants and vitamins to boot!

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Prep Time: 10 minutes minutes

Cook Time: 40 minutes minutes

Total Time: 50 minutes minutes

Course: Breakfast, brunch

Cuisine: American

Keyword: breakfast, brunch, gluten free, Tofu, vegan, vegetarian

Servings: 4 meals

Calories: 451kcal

Author: Nick Quintero

Ingredients

For Tofu Scramble

• 1 tablespoon olive oil
• 2 cups baby kale
• 1 cup chopped red bell pepper
• 16 ounces block of firm tofu
• ½ teaspoon ground turmeric
• ¼ teaspoon garlic powder
• ½ teaspoon salt
• ¼ teaspoon black pepper

For Serving

• 1 tablespoon olive oil
• 4 cups baby potatoes halved
• ¼ teaspoon paprika
• ¼ teaspoon chili powder
• ½ teaspoon salt
• Pinch of cayenne pepper
• 4 cups green and red grapes
• GoodCook Meal Prep Containers

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Instructions

• Preheat oven to 400ºF and line a medium baking sheet with parchment paper. Toss potatoes in olive oil, followed by paprika, chili powder, salt, and cayenne. Spread on a baking sheet and bake for 30 minutes, stirring potatoes after 15 minutes.
• While potatoes bake, crumble the tofu in a small bowl using a fork. Stir in the turmeric, garlic powder, salt, and pepper. Set aside.
• Heat olive oil in a large frying pan over medium heat, add bell pepper, and sauté for 5 minutes. Add crumbled tofu and kale. Sauté for 5 minutes longer, occasionally stirring until kale is wilted.
• Divide breakfast potatoes between small compartments of 4 white meal prep containers. Add grapes to the other small compartments and add tofu scramble to each large compartment.

Nutrition

Calories: 451kcal | Carbohydrates: 75g | Protein: 15g | Fat: 12g | Fiber: 10g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Thank you to GoodCook for sponsoring this Chickpea Frittata recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

This vegan-friendly frittata uses chickpea flour instead of eggs for a protein-rich breakfast that satisfies hunger. Mushrooms and spinach can be swapped out for bell peppers, kale, or zucchini.

Looking to add more plant-based or vegan recipes into your meal prep routine? Look no further than this Chickpea Frittata! I know; you're probably wondering how a frittata could be vegan, given they are usually made with eggs. But, it's possible! This recipe is egg-free, gluten-free, and vegan! 

The ingredients. 

In place of the eggs, I used chickpea flour which, believe it or not, mimics eggs with the taste and texture. You can also find chickpea flour in the store as Garbanzo bean flour. It works wonderfully to create many vegan recipes like tortillas, socca, frittatas, and even sweet recipes like banana bread and cookies. 

Since I made this recipe vegan, I used nutritional yeast as the "cheese" in this dish. You wouldn't believe how much nutritional yeast tastes, just like cheese! It also adds a nice punch of vegan protein, plus provides you with 630% of your daily vitamin B12 needs, 90% of your daily folate, 420% of your B6, plus iron and potassium, all for only 40 calories! 

Get creative! 

For the seasonings, feel free to switch them up and use any you have on hand, and the same for the veggies! Let this chickpea frittata recipe be a vessel for using up whatever produce you have on hand. Remember our "no food waste" thing lately? Well, this is another great recipe to reduce food waste. I used mushrooms and spinach, but asparagus, peppers, tomatoes, onions, shredded or diced squash, etc., would all be nice in this! This rule also applies to the fruit. Again, use whatever you have on hand, or even canned fruit, to round out this dish. 

Ready, set, prep! 

Like many of my meal preps, I opted to serve this vegan frittata in my favorite teal meal prep containers. The small compartment for the fruit is 1 cup, and the large compartment, which the frittata lives in, is 2 cups. When using this container for vegan meal prep, I think about the larger compartment holding my carbohydrate, vegan protein, and fats and the small compartment holding my fruit and/or veggies. It creates a perfectly balanced vegan prep. 

Although it is easy to tell which side is which, GoodCook® also embossed the compartment sizes on each as a reminder, which is one of my favorite features! It takes the need for extra measuring cups and spoons out of the equation. Hello, fewer dishes to wash! 

Like all GoodCook containers, these also come in a set of 10, so you are ready for 2 meals per day for 5 days or 1 meal per day for you and a partner. They are also microwave, freezer, and dishwasher friendly, plus BPA free. And, let me tell you, they also last forever! I have been using mine for months with not a crack or issue in sight! Containers that are $1.00 a piece and last that long are right in my budget! 

So, grab your containers, and jump right into this or one of the other delicious recipes for this week’s meal prep! 

Chickpea Frittata Ingredients:

• 1 ¼ cups chickpea flour
• ¼ cup nutritional yeast 
• 1 teaspoon baking powder
• 1 teaspoon sea salt
• 1 teaspoon Italian seasoning 
• ¼ teaspoon garlic powder
• 2 ½ cups water
• 3 tablespoons olive oil + extra for greasing
• 1 cup sliced cremini mushrooms
• 2 cups fresh spinach  

For Serving 

• 2 cups mandarin orange segments 
• 2 cups sliced kiwi

Chickpea Frittata

This vegan friendly frittata uses chickpea flour instead of eggs for a protein-rich breakfast that satisfies hunger. Mushrooms and spinach can be swapped out for bell peppers, kale, or zucchini.

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Prep Time: 10 minutes minutes

Cook Time: 40 minutes minutes

Total Time: 50 minutes minutes

Course: Breakfast, brunch

Cuisine: American

Keyword: breakfast, brunch, gluten free, vegan, vegetarian

Servings: 4 meals

Calories: 332kcal

Author: Nick Quintero

Ingredients

• 1 ¼ cups chickpea flour
• ¼ cup nutritional yeast
• 1 teaspoon baking powder
• 1 teaspoon sea salt
• 1 teaspoon Italian seasoning
• ¼ teaspoon garlic powder
• 2 ½ cups water
• 3 tablespoons olive oil + extra for greasing
• 1 cup sliced cremini mushrooms
• 2 cups fresh spinach

For Serving

• 2 cups mandarin orange segments
• 2 cups sliced kiwi

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Instructions

• Heat oven to 350ºF. Grease an 8- or 9-inch round pie pan with ½ teaspoon olive oil. Heat 1 tablespoon olive oil over medium heat in a medium skillet. Add mushrooms and sauté 3 minutes. Add spinach and sauté 1-2 minutes until starting to wilt. Remove from heat.
• In a large mixing bowl, whisk together chickpea flour, nutritional yeast, baking powder, salt, Italian seasoning, garlic, water and 2 tablespoons olive oil. Fold in half of the sautéed vegetables.
• Pour into pan and top with remaining vegetables. Bake for 30-35 minutes. Allow to cool for 20 minutes at room temperature before slicing.
• Slice frittata into 4 slices and place 1 slice in large compartments of 4 teal meal prep containers. Divide mandarins and kiwi between small compartments.

Notes

Macros include oranges and kiwi. 

Nutrition

Calories: 332kcal | Carbohydrates: 48g | Protein: 10g | Fat: 4g | Fiber: 7g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Thank you to Now Real Food® for sponsoring this Lemon Poppy Seed Oatmeal Bars recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

These tangy-sweet lemon oat bars are a fiber-filled start to the day. Healthy fats from coconut oil and almond flour help keep you feeling satiated, and monk fruit sweetener keeps blood sugar from spiking. Pair with high-protein yogurt for a complete meal.

With the summer temps rolling around the country at record highs, the last thing we have wanted to do is eat a hot meal, especially in the morning! So instead, we have been opting for extra easy, cool meals like these Lemon Poppy See Oatmeal Bars. They are the perfect combination of sweet and tangy. They aren't overly sweet like a store-bought granola bar, but the glaze made with Now Real Food® Organic 1:1 Monk Fruit replacement adds a nice little kick! 

There is just something about the soft, chewy texture of the bars with the cool glaze that does it for us! To make them a full meal, we recommend serving them with a side of fresh summer fruit and either Greek yogurt (if not vegan) or a coconut-based yogurt. If you're buying plain yogurt and want to sweeten it up a bit, we like to add just a touch of the Now Real Food®  Organic 1:1 Monk Fruit Sweetener. There is no such thing as "too much" of a good thing. 😉

We also know summertime may mean less meal prep for many of you. That's the great thing about these bars! They are perfect for packing in a cooler for a road trip, taking to the beach, or wrapping in foil and throwing them in your backpack for a hike. Taking them with us, hiking is actually one of our favorite things to do with them! The ratio of carbs (fiber) and healthy fats give us the right amount of energy to keep going without weighing us down. 

I'm sure many of you are thinking, "well, if I grab a bag of the Now Real Food®  Organic 1:1 Monk Fruit Sweetener," how else do I use it? That is an excellent question! We have quite a few other recipes on the site! For example, do you remember the Pecan Pie Bars, the Apple Cinnamon Muffins, and the Almond Butter Chicken? The bars and muffins are also great pack-n-go options! 

But these aren't the only ways to use the 1:1 monk fruit replacement. You can add it to smoothies, homemade ice cream, oatmeal, yogurt bowls, etc. All perfect meal ideas for summertime. It's a low-carb, keto ingredient that can be added to any recipe in which you use sugar—bonus, not icky aftertaste like other sweeteners. 

So, let the summer recipes begin -- starting with these Lemon Poppy See Oatmeal Bars! 

Lemon Poppy Seed Oatmeal Bars Ingredients: 

For Bars 

• ¼ cup hot water 
• ¼ cup lemon juice
• ⅓ cup melted coconut oil 
• 2 teaspoon vanilla extract
• 1 ½ cups old fashioned oats 
• ¾ cup blanched almond flour 
• ¼ cup Now Real Food®  Organic 1:1 Monk Fruit Sweetener
• 1 tablespoon lemon zest 
• 1 tablespoon poppy seeds
• ¼ teaspoon sea salt 

For Glaze 

• ¼ cup Now Real Food® Organic 1:1 monk fruit sweetener
• 1 tablespoon unsweetened almond milk 
• 1 teaspoon lemon juice 
• ¼ teaspoon corn starch 

For Serving 

• 1 cup cubed watermelon
• 1 cup cubed cantaloupe 
• 1 cup low-fat Greek yogurt (use coconut milk yogurt for vegan)

Lemon Poppyseed Oatmeal Bars

These tangy-sweet lemon oat bars are a fiber-filled start to the day. Healthy fats from coconut oil and almond flour help keep you feeling satiated and monk fruit sweetener keeps blood sugar from spiking. Pair with high protein yogurt for a complete meal.

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Prep Time: 15 minutes minutes

Cook Time: 25 minutes minutes

Total Time: 40 minutes minutes

Course: Breakfast, Dessert, Lunch, Snack

Cuisine: American

Keyword: breakfast, dessert, gluten free, monk fruit, vegan, vegetarian

Servings: 4 meals

Calories: 511kcal

Author: Nick Quintero

Ingredients

For Bars

• ¼ cup hot water
• ¼ cup lemon juice
• ⅓ cup melted coconut oil
• 2 teaspoon vanilla extract
• 1 ½ cups old fashioned oats
• ¾ cup blanched almond flour
• ¼ cup Now Real Food® Organic 1:1 Monk Fruit Sweetener
• 1 tablespoon lemon zest
• 1 tablespoon poppy seeds
• ¼ teaspoon sea salt

For Glaze

• ¼ cup Now Real Food® Organic 1:1 Monk Fruit Sweetener
• 1 tablespoon unsweetened almond milk
• 1 teaspoon lemon juice
• ¼ teaspoon corn starch

For Serving

• 1 cup cubed watermelon
• 1 cup cubed cantaloupe
• 1 cup low-fat Greek yogurt use coconut milk yogurt for vegan

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Instructions

• Preheat oven to 350ºF. Whisk together water, lemon juice, coconut oil and vanilla extract in a medium mixing bowl.
• Add oats, almond flour, monk fruit sweetener, lemon zest, poppy seeds and sea salt. Stir until well moistened.
• Pour mixture into pan and press to form to pan. Bake for 20 minutes, until edges are golden. Cool bars in pan at room temperature completely, about 1 hour.
• While bars cool, heat unsweetened almond milk, lemon juice and monk fruit sweetener over low heat in a saucepan. Whisk regularly until sweetener has dissolved, 2-3 minutes. Whisk in cornstarch and continue to cook 1-2 minutes longer until slightly thickened. Pour mixture into a small bowl and cool for 10 minutes.
• Invert baking pan with lemon poppy seed bars onto a cutting board. Slice into 8 bars and drizzle with glaze. Allow glaze to set for 10 minutes in a dry spot.
• Add 2 lemon poppy seed oat bars to large compartments of 4 white meal prep containers. Add Greek yogurt to 4 small compartments and divide watermelon and cantaloupe between remaining small compartments.

Notes

Macros including optional sides (cantaloupe, watermelon, Greek yogurt)

Calories: 627

Protein: 9g

Carbs: 60g 

Fat: 36g

Fiber: 9g 

Nutrition

Calories: 511kcal | Carbohydrates: 47g | Protein: 9g | Fat: 33g | Fiber: 9g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!