I love breakfast whether it’s morning, lunchtime or supper. A savory breakfast versus a sweet usually has more protein, more nutrients, less sugar and often includes some veggies which help keep me full longer.

Brunch at our house includes not only a savory breakfast entrée but also a fruit salad, a little bubbly, fresh-cut flowers and some of my vintage linens. Our favorite place to serve it is anywhere outside when weather permits such as the patio, back porch or the gazebo.

I love to make scrambles which my friends Joe and Gloria used to call “breakfast stew”. Being able to use a variety of vegetables that I find out in the garden or at the local tailgate market inspires me to have some fun to them. Many of the ingredients are leftovers in the fridge that need to be used. A little bit of this and that. I sometimes use tofu, beans or tempeh to make vegetarian and vegan versions.

When many of us think of a savory breakfast, we think about bacon, sausage, eggs and cheese, I hope that this recipe helps you think outside the box with its beautiful color, a variety of flavors and textures. This recipe is vegan, gluten-free and could be easily made into a low fodmap recipe with a little portion control of avocado, beans and tempeh, depending on which foods cause you symptoms.

Healthy High Protein Vegetarian Breakfast Recipe

Colorful, Delicious, healthy and meatless, what is not to like about this tempeh breakfast scramble!

Colorful Tempeh Breakfast Scramble

You can make a scramble with your choice of vegetables, protein, and whole grain. If desired, you can even add an egg and a little cheese on top! Feel free to add a little salsa or pesto for a little kick and a pop of color! This recipe has a Mexican influence in my choice of seasonings, vegetables and whole grain! Many people do not typically eat salad for breakfast but they can be absolutely delicious like my recipe for tofu breakfast salad that I am sharing at the end of this recipe. It was inspired by one of my favorite breakfasts here in town!

Makes 4-6 servings

4 corn tortillas, cut into triangles

1 chopped bell pepper (any color but I chose orange to add some color)

1 spicy pepper if desired (I left mine off and used a dollop of salsa instead)

1/2 cup chopped purple onion

1 large tomato, chopped that is seeded with liquid removed

1 teaspoon cumin

1/2 teaspoon ground coriander

2 tablespoons ground chili powder

1 teaspoon garlic powder

2 tablespoons of olive oil

Salt and pepper to taste

Garnish with sliced avocado and cilantro

4 cups of spinach or other favorite green to top your breakfast scramble over

Crumble the tempeh in little pieces. In a small skillet, heat 1 tablespoon of tempeh and allow to get brown and crunchy on medium high heat. Add cumin, chili powder, coriander, garlic powder, salt and pepper. Allow the flavors to meld. Turn down skillet to medium low and add 1/4 cup water. Cover skillet and simmer until liquid is absorbed (about 15 minutes). Meanwhile in a medium skillet, heat another tablespoon of oil and begin sauteing onion and bell pepper until they begin to soften. Add the corn tortilla triangles and let them get slightly crispy. Take off heat and toss in crumbled, seasoned tempeh. Add chopped tomatoes into the mixture. In 4-6 bowls, divide the greens between them. Divide the scramble between the bowls and garnish with avocados and cilantro. Top with salsa or pesto.

If you like a little egg and cheese with your scramble, top a non-vegan version top with a little egg and cheese. Check out one of my version’s below with a little sharp cheddar and salsa! I also added a few Mexican beans that I think that you will love! You can also add a dollop of yogurt!

I hope that you get creative and begin thinking outside of the box to what you think is tasty and healthy for breakfast! Summer has an abundance of vegetables and is a great time to experiment. Thank you for coming by and checking out what I am cooking and I hope that you come back soon! You can find out a little bit more about me here. I am a registered dietitian nutritionist in Asheville who loves to cook and share recipes to keep other’s healthy. Here is a link below from my friends at Recipe Redux who are also sharing some great savory breakfast ideas!

Healthy Vegetarian Breakfast Recipe

 

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