High Protein Egg Muffins with Tofu

Name: High Protein Egg Muffins with Tofu
Cook time: 30 min
Total time: 30 min
Yield: 6
Ingredients: 6 Eggs; 1/2 cup Silken Tofu; 1/4 cup Unsweetened Cashew Milk (or any dairy-free milk); 1/2 tsp Turmeric; 1/2 tsp Garlic Powder; 1/4 tsp Onion Powder; 1 tsp Sea Salt; 1/2 tsp Black Pepper; 1 tbsp Nutritional Yeast; 1/2 tsp Baking Powder; 1 tsp Avocado Oil (for greasing); 1 cup Baby Spinach (chopped); 1/4 Red Bell Pepper (diced small); 1 tsp Shallot (minced); 1 tbsp Hemp Seeds (optional for extra protein)

Dairy-free • Gluten-free

High Protein Egg Muffins with Tofu

These high protein egg muffins are one of my favorite meal prep staples. They’re packed with protein thanks to a unique blend of eggs, silken tofu, and hemp seeds (optional but encouraged!), and they make mornings so much easier. Just grab, warm, and go.

What I love most? They’re light, fluffy, and loaded with flavor—plus they’re dairy-free and naturally gluten-free. If you’re used to plain eggs or protein bars in the morning, these will be a welcome change. The texture is soft and satisfying, and the tofu makes them extra creamy without any actual cream.

If you’re trying to eat more veggies or keep your mornings simple, this recipe is a game-changer.

Serving Suggestions

I love pairing these muffins with half an avocado, some salsa, or a few pickled jalapeños for a fun breakfast with a little kick. You could also serve them with a side salad or roasted potatoes for a complete meal.

Why These Egg Muffins Are Healthy

This isn’t your average egg muffin recipe. The silken tofu boosts the protein and creates a creamy texture without dairy. Hemp seeds add plant-based protein and healthy fats, and the spinach and red bell pepper sneak in antioxidants and fiber. Turmeric offers anti-inflammatory benefits, and nutritional yeast gives it that savory depth while supporting immune health.

These muffins are high in protein, anti-inflammatory, and ideal for meal prep—just another way to help you eat well without overthinking it.

Nutritional Disclaimer

Nutrition information is an estimate generated from a nutrition calculator. There may be errors here or variations based on ingredients you use.

I’m Shelley Loving, a home cook who healed through food. Now I share simple, delicious recipes and kitchen tips to help you cook with more confidence.

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