Sign In Chef

Log in with Facebook Log in with Google
OR

No account yet? Sign up.

Forgot your password?

×

Our Disclaimer (The serious stuff)

By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

Spoonacular is a recipe search engine that sources recipes from across the web. We do our best to find recipes suitable for many diets — whether vegetarian, vegan, gluten free, dairy free, etc. — but we cannot guarantee that a recipe's ingredients are safe for your diet. Always read ingredient lists from the original source (follow the link from the "Instructions" field) in case an ingredient has been incorrectly extracted from the original source or has been labeled incorrectly in any way. Moreover, it is important that you always read the labels on every product you buy to see if the product could cause an allergic reaction or if it conflicts with your personal or religious beliefs. If you are still not sure after reading the label, contact the manufacturer.

We also attempt to estimate the cost and calculate the nutritional information for the recipes found on our site. Again, we cannot guarantee the accuracy of this information. Additionally, our nutrition visualizer that suggests that you limit sodium, sugar, etc., and get enough protein, vitamins, and minerals is not intended as medical advice. Similarly, our health tips are based on articles we have read from various sources across the web, and are not based on any medical training. The team behind spoonacular does not possess any medical qualifications and the information may be found to be incorrect or out of date based on future research. If you need help planning your diet or determining which foods (and recipes) are safe for you, contact a registered dietitian, allergist, or another medical professional.

Spoonacular is not responsible for any adverse effects or damages that occur because of your use of the website or any information it provides (e.g. after cooking/consuming a recipe on spoonacular.com or on any of the sites we link to, after reading information from articles or shared via social media, etc.)

×

Healthy Tofu Breakfast Burritos

 
Healthy Tofu Breakfast Burritos
Image ©
This recipe belongs to the top 10% of the most popular recipes.popular
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.61

$1.61 per serving

419 people like this recipe

419 likes

This recipe is ready in 25 minutes

Ready in 25 minutes

4 vegetarian,vegan,gluten-free,dairy-free,popular,gluten free,dairy free,lacto ovo vegetarian,vegan lunch,main course,morning meal,brunch,main dish,breakfast,dinner mexican
spoonacular Score:86%

Spoonacular Score: 86%

 

Healthy Tofu Breakfast Burritos might be just the main course you are searching for. This recipe makes 4 servings with 356 calories, 15g of protein, and 21g of fat each. For $1.63 per serving, this recipe covers 17% of your daily requirements of vitamins and minerals. This recipe is liked by 419 foodies and cooks. From preparation to the plate, this recipe takes roughly 25 minutes. It is a good option if you're following a gluten free and vegan diet. A mixture of beans, cilantro, extra tofu, and a handful of other ingredients are all it takes to make this recipe so tasty. To use up the extra firm tofu you could follow this main course with the Chocolate Mousse as a dessert. This recipe is typical of Mexican cuisine. All things considered, we decided this recipe deserves a spoonacular score of 87%. This score is spectacular. Try Tofu Breakfast Burritos, Vegan Tofu Breakfast Burritos, and Kale, Tomato and Tofu Breakfast Burritos for similar recipes.

Breakfast Burrito works really well with Pinot Noir, Riesling, and Sparkling rosé. Acidic white wines like riesling or low-tannin reds like pinot noir can work well with Mexican dishes. Sparkling rosé is a safe pairing too. The Rex Hill Willamette Valley Pinot Noir with a 4.6 out of 5 star rating seems like a good match. It costs about 29 dollars per bottle.

Rex Hill Willamette Valley Pinot Noir

Aromas of violets, iris, ripe raspberries, dark cherries, rose, blueberries, wild strawberries and wet stones all emerge from the glass when the wine is first poured. As the wine opens, more savory aromas of wood smoke, cured tobacco, earth, sandalwood and cinnamon add complexity to the original aromatics. Structured, ripe and pure, the wine shows all hallmarks of the 2013 vintage.

» Get this wine on Wine.com

Ingredients

Servings:
1
1  avocado
avocado
1 tsp
1 tsp black pepper
black pepper
4
4  gluten free brown rice
gluten free brown rice
15 oz
15 oz canned black beans
canned black beans
0.5 tsps
0.5 tsps chipotle powder
chipotle powder
2 Tbsps
2 Tbsps cilantro
cilantro
1 pkg
1 pkg extra firm tofu
extra firm tofu
0.5
0.5  lime (juice)
lime (juice)
3 Tbsps
3 Tbsps olive oil
olive oil
1 pinch
1 pinch sea salt
sea salt
0.75 Tbsps
0.75 Tbsps sea-salt
sea-salt
1
1  tomato
tomato
0.5 tsps
0.5 tsps turmeric
turmeric
1
1  yellow onion
yellow onion
1  avocado
1
avocado
1 tsp black pepper
1 tsp
black pepper
4  gluten free brown rice
4
gluten free brown rice
15 oz canned black beans
15 oz
canned black beans
0.5 tsps chipotle powder
0.5 tsps
chipotle powder
2 Tbsps cilantro
2 Tbsps
cilantro
1 pkg extra firm tofu
1 pkg
extra firm tofu
0.5  lime (juice)
0.5
lime (juice)
3 Tbsps olive oil
3 Tbsps
olive oil
1 pinch sea salt
1 pinch
sea salt
0.75 Tbsps sea-salt
0.75 Tbsps
sea-salt
1  tomato
1
tomato
0.5 tsps turmeric
0.5 tsps
turmeric
1  yellow onion
1
yellow onion

Equipment

paper towels
paper towels
frying pan
frying pan
bowl
bowl
oven
oven
pot
pot
paper towels
paper towels
frying pan
frying pan
bowl
bowl
oven
oven
pot
pot


Instructions

Read the detailed instructions on The Fitchen

Price Breakdown

Cost per Serving: $1.64
Ingredient
1 avocado
1 teaspoon black pepper
4 gluten free brown rice
15 ounces canned black beans
1/2 teaspoon chipotle powder
2 tablespoons cilantro
1 package extra firm tofu
1/2 lime (juice)
3 tablespoons olive oil
3/4 tablespoon sea-salt
1 tomato
1/2 teaspoon turmeric
1 yellow onion
Price
$1.50
$0.06
$0.01
$0.76
$0.06
$0.03
$2.69
$0.13
$0.50
$0.06
$0.46
$0.05
$0.24
$6.55

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

Price Tips

  • Avocados are one of the "clean fifteen", so you don't have to buy them organic if you don't want to spend the extra dough.

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

Cooking Tips

  • If you're buying an avocado to use for dinner tonight, make sure you choose a ripe one! Find an avocado that is soft enough to press your fingertips into. If it's too firm, it's not ripe. If it's almost smooshy, it's too ripe. The perfect avocado can be hard to find in stores, so you might have to buy your avocados in advance and ripen them at home. To speed up the ripening process, put the avocados in a paper bag with an apple or banana. It really works!

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • The average fresh lime contains 2 tablespoons of lime juice (just in case you are substituting bottled lime juice).

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
348 Calories
15g Protein
20g Total Fat
29g Carbs
20% Health Score
Limit These
Calories
348
17%

Fat
20g
31%

  Saturated Fat
2g
18%

Carbohydrates
29g
10%

  Sugar
3g
4%

Cholesterol
0.0mg
0%

Sodium
1799mg
78%

Get Enough Of These
Protein
15g
31%

Fiber
11g
48%

Folate
116µg
29%

Copper
0.54mg
27%

Phosphorus
260mg
26%

Manganese
0.52mg
26%

Potassium
862mg
25%

Magnesium
88mg
22%

Iron
3mg
22%

Vitamin K
21µg
20%

Vitamin B1
0.29mg
19%

Vitamin E
2mg
19%

Vitamin C
15mg
19%

Vitamin B2
0.25mg
14%

Vitamin B6
0.27mg
14%

Zinc
1mg
11%

Vitamin B3
2mg
10%

Vitamin B5
0.98mg
10%

Calcium
88mg
9%

Vitamin A
426IU
9%

Selenium
1µg
3%

covered percent of daily need

Related Recipes