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Breakfast Tofu Burrito

Prep Time: 15 minutes Cook Time: 15 minutes


  • 1 teaspoon canola oil
  • 1/4 cup chopped onion 
  • 1/2 cup chopped bell pepper 
  • 1/2 cup soft tofu, crumbled (firm tofu can be substituted) 
  • 1/2 cup egg substitute (or use 1 large egg beaten with 2 egg whites, if desired) 
  • 1/4 cup salsa (mild or hot) 
  • 1/4 cup reduced fat cheddar cheese 
  • 2, 9-inch multigrain or whole wheat flour tortillas 
  • Garnish (Optional) 
  • 1/2 avocado, thinly sliced 
  • 1/4 cup fat free sour cream 


  1. Add canola oil to medium nonstick frying pan over medium heat. Sauté onions, bell pepper, and tofu for about 3 minutes, stirring often. 
  2. Pour in the egg substitute and continue to cook, stirring frequently, until eggs are cooked throughout (1-2 minutes). Turn off heat and stir in the salsa and cheese. Cover pan and let it sit 1-2 minutes. 
  3. Meanwhile, soften the tortillas by warming them in the microwave on high for 30 seconds or in a large nonstick frying pan over medium heat. 
  4. Spoon half the egg mixture into the center of one of the flour tortillas and roll up like a burrito. Repeat with remaining tortilla. Garnish each serving with sliced avocado and a dollop of sour cream if desired.


Makes 2 burritos

Nutrition Facts: 

275 calories, 16 g protein, 30 g carbohydrate, 9.6 g fat, 2.4 g saturated fat, 10 mg cholesterol, 3 g fiber, 570 mg sodium. Calories from fat: 31 percent