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These Protein-Packed Vegan Breakfast Jars Take Minutes To Make and Can Be Prepped Ahead for Busy Days

Kells McPhillips
October 26, 2022
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Photo: Stocksy/SKC
Is there a better feeling than opening your fridge and seeing delicious food prepared with care by Past You? Whether it's a fresh batch of protein muffins, chia pudding, or overnight oats, it's one of those feelings that never gets old. But if you're looking for a new morning meal to add to the mix, these dietitian-designed, TikTok-famous vegan savory breakfast jars are about to blow away your tastebuds.

Like many of the best meal-prepped breakfast foods, it all begins with a cute jar. "Really, the cornerstone of this recipe is the tofu scramble. I have mine, but feel free to use your tried-and-true recipe. Change out the base, keep them all the same—you do you," registered dietitian Catherine Perez, MS, RD, says in the video. Before we take a closer look at Perez's chosen toppings, let's take a moment to talk about what an incredible breakfast option a tofu scramble really is.

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Let's say your daily scramble consists of a single serving of tofu (about three ounces or a quarter-brick of tofu). If that's the case, you'll enjoy about eight grams of protein per serving, two grams of fiber, and eight percent of your daily suggested intake of iron. Not too shabby, right? And that's not even including the nutritional benefits you'll reap from the toppings.

@plantbasedrd ✨ Savory Breakfast Jars and the point of this is just having a fun savory plant based option that is not overnight oats to prep in advance. Honestly, I’m obsessed with these. ?More importantly, treat this as a blueprint. I’m giving you two mix and match ideas, but really what you layer in these jars is limitless, so have fun with it. The only essential for me is the tofu scramble. This is how I make it, but you do you. ?? #plantbased #easyrecipes #breakfastideas #tofu ♬ Levitating - Ade Key Liano
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Once you've scooped three ounces of tofu scramble into each jar, you're ready to add many (figurative) cherries on top. For Perez, that includes potatoes, garlic, green onions, black beans, tomato, avocado, and pickled onions. And while that's a pretty unbeatable combination, Perez points out that this is the choose-your-own-adventure of breakfast prep. "All components are mix and match. Treat this as a blueprint you can modify and take shortcuts with," she says.

Below, we've broken down the "blueprint" so you can pick and choose which flavors sound appealing to you. But, of course, feel free to freestyle based on your nutritional and dietary needs. And remember how happy Future You is going to be.

How to make vegan savory breakfast jars, step-by-step

Step one: Choose a base

Step 2: Choose two to four toppings

  • Tomato
  • Avocado
  • Roasted peppers
  • Sun-dried tomatoes
  • Spinach
  • Potatoes or sweet potatoes
  • Roasted cauliflower
  • Pickled onions
  • Black Beans
  • Chickpeas

Step 3: Add special things on top

Step 4: Divide your creation among five jars

Enjoy all week long!

Ready for something a little sweeter, try meal-prepping our favorite chai oatmeal:

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