GlobalBaked goods

Smoky Breakfast Muffins

Two large savoury breakfast muffins with smoked tofu, chickpea flour, oats, kale, nutritional yeast, pumpkin seeds and a tangy yogurt-mustard dip.

Eat nowMake-aheadContains gluten, mustard, soy
Hands-on23 minTotal time1 hr 17 minEnergy685 kcalProtein41g
Recipe details
PortableHeartyKitchen projectFreezer-friendly

Equipment: Oven, Hob

Keep chilled after cooking

Smoky Breakfast Muffins
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Fold-ins

Wet

Dip

Now we make

Method

23 min hands-on 1 hr 17 min altogether
  1. 1
    Heat the oven to 180Β°C. Line or lightly grease 3 large muffin holes
    πŸ– 3 min
  2. 2
    Toast 8g pumpkin seeds in a dry pan for 2-3 minutes until fragrant, then set aside
    πŸ– 3 min
  3. 3
    Mix 25g spelt flour, 20g oats, 30g chickpea flour, 10g nutritional yeast, 5g ground flaxseed, 1 tsp baking powder, ΒΎ tsp smoked paprika, 1 pinch black pepper and β…› tsp salt in a large bowl
    πŸ– 3 min
  4. 4
    Whisk 70g plain, unsweetened soy yogurt, 70ml unsweetened soy milk, 3ml olive oil and 10ml lemon juice in a second bowl until smooth
    πŸ– 2 min
  5. 5
    Crumble 90g smoked firm tofu. Fold the wet mixture into the dry mixture, then fold in firm tofu, 40g finely chopped kale, Β½ finely sliced spring onion and toasted pumpkin seeds. The batter should be thick and scoopable, not pourable
    πŸ– 4 min
  6. 6
    Divide the batter between the muffin holes and smooth the tops lightly
    πŸ– 2 min
  7. 7
    Bake for 24-28 minutes until the tops are firm, lightly golden and a skewer comes out without wet batter
    πŸ– 1 minπŸ’€ 26 min unattended
  8. 8
    Mix 70g plain, unsweetened soy yogurt, 1 tsp mustard, 7.5ml lemon juice and 1 pinch chilli flakes into a small dip. Pack separately if taking the muffins with you
    πŸ– 2 min
  9. 9
    Cool in the tin for 10 minutes, then lift out and cool fully on a rack.
    πŸ– 2 minπŸ’€ 30 min unattended
  10. 10
    Serve the muffins with the yogurt-mustard dip, or pack the dip separately for later
    πŸ– 1 min

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Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inVitamin KPhosphorusSelenium
Lower inVitamin EVitamin ACholine

Calories

685kcal

33%
Top contributors
Firm Tofu Β· 20%Chickpea Flour Β· 15%Soy Yogurt Β· 13%
24% cal

Protein

41.5g

66%
Top contributors
Firm Tofu Β· 28%Chickpea Flour Β· 16%Nutritional Yeast Β· 11%
38% cal

Carbs

64.8g

Top contributors
Spelt Flour Β· 22%Chickpea Flour Β· 21%Oats Β· 17%
38% cal

Fat

28.9g

41%
Top contributors
Firm Tofu Β· 31%Pumpkin Seeds Β· 14%Olive Oil Β· 9%

Small numbers, big impact

Everyday essentials

Fibre16.84g
57%
Top contributors
Chickpea Flour Β· 19%Spelt Flour Β· 16%Nutritional Yeast Β· 14%
Vitamin B122.46ΞΌg
103%
Top contributors
Nutritional Yeast Β· 65%Soy Milk Β· 35%
Vitamin D2.66ΞΌg
18%
Top contributors
Soy Yogurt Β· 68%Soy Milk Β· 32%
Iodine0.00ΞΌg
0%
Iron9.55mg
53%
Top contributors
Firm Tofu Β· 26%Chickpea Flour Β· 15%Spelt Flour Β· 12%
Zinc5.49mg
50%
Top contributors
Firm Tofu Β· 27%Chickpea Flour Β· 15%Spelt Flour Β· 15%
Calcium865.88mg
87%
Top contributors
Firm Tofu Β· 36%Soy Yogurt Β· 21%Baking Powder Β· 13%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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