These Vegan Egg Bites are packed with sun-dried and Roma tomatoes, briny Kalamata olives, crisp red bell peppers, and baby spinach. Inspired by the flavors of the Mediterranean, these easy, savory tofu-based egg bites make the perfect protein-rich breakfast or snack!
If you’re anything like me, you love a good plant-based brunch. It’s one of my favorite things to make on holidays and weekends when I don’t have much planned in the morning. My mind often races to brunch favorites like pancakes, fresh-cut fruit, roasted potatoes, and mimosas, but it sometimes goes blank when it comes to protein-rich options.
That’s where these Vegan Egg Bites with Sun-Dried Tomatoes and Olives come in! They’re deliciously savory, packed with veggies, and rich in plant-based protein thanks to the use of extra-firm tofu as the base. They’re the perfect complement to your brunch favorites, and because you don’t have to take the time to press your tofu, they come together quickly.
They’re also delicious when paired with a leafy green balsamic vinaigrette salad and a hunk of crusty whole-grain bread for lunch.
Not only that, they make for a great grab-and-go breakfast. Make them ahead of time for meal prep, heat them up that morning, and you’re good to go.
Ingredients
- Extra-firm tofu – The creamy, protein-packed base for our vegan egg bites.
- Plant milk – Helps thin the tofu mixture out so it blends evenly.
- Nutritional yeast – Adds a savory, “cheesy” boost of flavor.
- Salt – Brings out the flavor of the vegetables and adds flavor to the tofu, which is bland on its own.
- Kala namak (black salt) – Adds a bit of sulfur for a more egg-like flavor; optional.
- Garlic powder
- Black pepper – Adds flavor and boosts the bioavailability of the anti-inflammatory compound curcumin present in turmeric.
- Turmeric – Adds a pleasant “eggy” yellow color.
- Paprika
- Red bell peppers – Adds, crunch, texture, and a boost of vitamin C.
- Roma tomatoes – Adds freshness and heart-healthy lycopene.
- Sun-dried tomatoes – Adds richness and a bit of sweetness.
- Kalamata olives – Adds a briny burst of flavor and heart-healthy monounsaturated fats.
- Baby spinach – Adds antioxidants and makes these vegan egg bites even more colorful.
How to Make
Preheat your oven to 375℉.
In a food processor, blend the tofu and plant milk until smooth.
While the blade is running, add nutritional yeast, salt, kala namak, garlic powder, black pepper, turmeric, and paprika. Blend until evenly mixed, stopping the food processor and scraping the sides as needed.
Add red bell peppers, Roma tomatoes, sun-dried tomatoes, kalamata olives, and baby spinach to a medium mixing bowl and mix evenly. Using a rubber spatula, transfer the tofu mixture from the bowl of the food processor into the mixing bowl. Stir until the veggies are evenly distributed in the creamy tofu mixture.
Spray a muffin tin generously with cooking spray.
Fill 10 muffin cups with a scant ⅓ cup of the tofu veggie mixture. I like to use a measuring cup for this. Use the spatula to smooth out the tops as you go.
Bake for 25-27 minutes and remove from the oven. The egg bites should be soft in the middle but not liquidy when pierced with a toothpick. Let sit in the muffin tin for 10 minutes to help the egg bites set. You may need to run a knife around the edges of each egg bite to ensure they can be removed cleanly from the muffin tin.
Remove egg bites from the muffin pan and then transfer to a wire cooking rack.
Enjoy!
Nutrition & Health Benefits
- These vegan egg bites are packed with protein thanks to the use of extra-firm tofu as a base and nutritional yeast as seasoning. Including a good source of protein at breakfast or in snacks can help you stay full longer and support muscle health.
- Fortified nutritional yeast provides a boost of vitamin B12, which isn’t found naturally in plant-based foods.
- Tofu is a great source of isoflavones. These are anti-inflammatory phytoestrogens associated with a reduced risk of breast cancer.
- The vegetable medley provides a boost of antioxidants and dietary fiber.
- Kalamata olives are rich in heart-healthy, anti-inflammatory monounsaturated fats, the same type of fat found in olive oil.
Recipe card
Vegan Egg Bites with Sun-Dried Tomatoes and Olives
Ingredients
- 1 14.5 oz block extra-firm tofu drained
- 1/3 cup unsweetened plant milk of choice (I used soy milk)
- 5 Tbsp nutritional yeast
- 1/2 tsp salt
- 1/4 tsp Kala namak (black salt) optional
- 1/4 tsp black pepper
- 1/2 tsp garlic powder
- 1/2 tsp paprika
- 1/4 tsp ground turmeric
- 2/3 cup red bell pepper diced
- 1 large Roma tomato diced
- 1/3 cup sun-dried tomatoes dry pack (not packed in oil), diced
- 1/4 cup Kalamata olives sliced
- 1/2 cup baby spinach sliced in thin strips
Instructions
- Preheat oven to 375F.
- In a food processor, blend the tofu and plant milk until smooth.
- While the blade is running, add nutritional yeast, salt, kala namak, garlic powder, black pepper, turmeric, and paprika. Blend until evenly mixed, stopping the food processor and scraping the sides as needed.
- Add red bell peppers, Roma tomatoes, sun-dried tomatoes, kalamata olives, and baby spinach to a medium mixing bowl and mix evenly.
- Using a rubber spatula, transfer the tofu mixture from the bowl of the food processor into the mixing bowl. Stir until the veggies are evenly distributed in the creamy tofu mixture.
- Spray a muffin tin generously with cooking spray.
- Fill 10 muffin cups with a scant ⅓ cup of the tofu veggie mixture. I like to use a measuring cup for this. Use the spatula to smooth out the tops as you go.
- Bake for 25-27 minutes and remove from the oven. The egg bites should be soft in the middle but not liquidy when pierced with a toothpick.
- Let sit in the muffin tin for 10 minutes to help the egg bites set. You may need to run a knife around the edges of each egg bite to ensure they can be removed cleanly from the muffin tin.
- Remove egg bites from the muffin pan and then transfer to a wire cooking rack.
Notes
- If omitting Kala namak, use an additional 1/4 tsp salt.
Nutrition Info
Per serving (2 vegan egg bites):
- Calories: 162
- Protein: 13g
- Carbohydrates: 11g
- Fiber: 3.5g
- Added sugars: 0g
- Fat: 7g
- Saturated fat: 0.6g
- Sodium: 488mg
- Calcium: 131mg
- Iron: 2.7mg
- Zinc: 0.26mg
- Potassium: 32mg
- Phosphorus: 23mg
Variations & Substitutions
- Tofu– If you can’t find extra-firm tofu, firm will also work. I haven’t tried using silken tofu, but I would expect the egg bites to be too soft.
- Veggies – Feel free to use your favorite vegetables, or whatever is leftover in your fridge! Broccoli, asparagus, green bell peppers, and sauteed mushrooms, onions, or squash would all work well. Avoid adding vegetables that are too juicy or wet, as this will make the egg bites wet too.
- Plant milk – This is just to thin out the eggy mixture. I used soy milk since that’s what I always have in my fridge, but almond milk would also work. Oat milk might be a bit too sweet, although I haven’t tried it in this recipe myself.
- Olives – Feel free to omit the olives if you don’t like them. Replace them with ¼ cup of additional veggies.
- Flavor add-ins: Feel free to add crumbled, browned vegan sausage or vegan cheese shreds in place of some of the veggies if that’s the flavor profile you’re going for! Keep in mind that adding too many extras will prevent the egg bites from holding together as well.
FAQ
Is this recipe gluten-free?
Yes, this recipe is gluten-free. Note that because oats are generally cross-contaminated with wheat during processing, it may not be gluten-free if you use oat milk.
Can I use silken tofu?
I don’t recommend using silken tofu in this recipe as the texture will be too soft. Extra-firm or firm tofu will give you the best results.
Can I leave out the nutritional yeast?
You can leave the nutritional yeast out if you must, but it adds a deliciously cheesy, savory flavor that really makes these bites taste great. If you have to leave it out, I’d recommend adding additional seasonings, such as dried basil, dried oregano, minced garlic, or garlic powder.
Make ahead / storage / reheat tips
This recipe can be prepared a day in advance, all the way up until the baking step.
Allow the vegan egg bites to cool completely to room temperature before storing in the fridge for 3-4 days.
To reheat, I recommend heating them in a toaster oven at 350℉ for about 5 minutes or air fryer for 3 minutes or until hot in the center.
Serving Suggestions
- Garnish with fresh basil
- Serve with fresh fruit, tempeh bacon, and crispy roasted potatoes for brunch
- Serve with a leafy green salad and whole grain bread for a light lunch
- Eat alone or with sliced carrots, celery, or bell peppers for a snack
Interested in additional ideas for eating more tofu at breakfast? Check out my Vegan Strawberry Cream Cheese recipe!
Recipe drafts:
Mediterranean Vegan Egg Bites:
- 1 14.5 oz block firm tofu, drained
- ⅓ cup plant milk
- 5 Tbsp nutritional yeast
- ½ tsp salt
- ¼ tsp Kala namak (black salt), optional
- Black pepper 1/4 tsp
- Garlic powder ½ tsp
- 1/2 tsp paprika
- 1/4 tsp ground turmeric
- 2/3 cup red bell pepper, diced
- 1 large Roma tomato, diced
- 1/3 cup sun-dried tomatoes, dry pack, diced (not packed in oil)
- ¼ cup Kalamata olives, sliced
- ½ cup baby spinach, chopped
NOTES: If not using kala namak, use an additional ¼ tsp salt
