Tofu Migas | Mexican-inspired breakfast dish with tofu instead of eggs | Gluten-free, vegan, dairy-free

Savory Mexican-inspired breakfast dish

This breakfast dish was inspired by a trip to Mexico and reader Donna B., who found a similar recipe in Shape magazine and sent it in for me to play with. Traditional migas (“crumbs” in Spanish) are made with eggs and cheese. This vegan version is heavy on the veggies. Think of them as inside-out fajitas.

To speed this along, I made it in two pans on two burners. You can use seasoned cast iron skillets or non-stick skillets.

Suitable for:

vegan, gluten-free, low-sodium, reduced-sugar diets

Not for:

migraine diets

Could this be migraine-friendly?

This recipe is tricky, as it’s from my days before I was diagnosed and was eating plant-based. Here’s why this recipe isn’t migraine-friendly:

  • Onions
  • Tofu (soy)
  • Salsa (likely has onions)

If you have learned that these foods aren’t migraine triggers for you, enjoy! You could swap out the tofu for eggs (if you’re not sensitive) and use green onions instead. I have an onion-free salsa recipe in my book, The Migraine Relief Plan.

Tofu Migas | Mexican-inspired breakfast dish with tofu instead of eggs | Gluten-free, vegan, dairy-free

Tofu migas

Classic Mexican "leftovers" breakfast scramble.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Breakfast
Cuisine Mexican
Servings 6 servings

Ingredients
  

  • 8 ounces tofu super-firm or extra-firm
  • 1 cup salsa chunky, divided (use homemade no-salt salsa for low-sodium diets)
  • 1 tsp chili powder
  • 1 tsp cumin (dried)
  • 1 tsp smoked paprika
  • 1 tsp sea salt (omit for low-sodium diets)
  • 1 onions red
  • 2 cloves garlic
  • 2 bell peppers red, yellow
  • 3 ounces mushrooms cremini
  • 4 corn tortillas 8 inches, blue or yellow
  • 3/4 cup cilantro coriander, Chinese parsley

Instructions
 

  • Dry the tofu in a clean kitchen towel and slice into matchsticks.
  • Place the tofu in a bowl with ½ C. (125 ml.) salsa and all the spices and stir to combine. Set aside. If possible, marinate overnight for the best flavor.
  • Heat a large non-stick frying pan and add a tablespoon (20ml.) of olive or grapeseed oil. Add the onions and begin stirring.
  • Once the onions begin to turn translucent, add the peppers and garlic and continue stirring.
  • Heat up a cast-iron fry pan on med-high heat. When it’s hot,add about a tablespoon (20 ml.) of grapeseed oil and add half the mushrooms.Stir or shake the pan until the mushrooms turn golden brown. Add them to the other pan, then cook the remaining mushrooms. Leaving a lot of room in the pan allows the liquid from the mushrooms to evaporate without making them soggy.
  • Add the tortilla strips and the remaining salsa to the saute pan with the veggies and stir to combine. Turn down the heat to medium.
  • Add some more oil to the cast-iron pan and use a slotted spoon to add the marinated tofu. Sauté until golden brown.
  • Stir the tofu, cilantro, and any remaining salsa into the veggie pan, taste and adjust seasonings. Serve at once.

Notes

Per serving:
  • 99 calories
  • 2 g fat
  • 0 g saturated fat
  • 0 g monounsaturated fat
  • 1 g polyunsaturated fat
  • 0 g trans fat
  • 0 g cholesterol
  • 666 mg sodium (60 mg sodium with salt omitted, using whole milk and half & half)
  • 424 mg potassium
  • 15 g carbohydrate
  • 5 g fiber
  • 5 g sugars
  • 7 g protein
  • 2 Weight Watchers Points Plus
You can substitute white or button mushrooms for the creminis, and regular corn tortillas for the blue corn. You can also lightly stir fry the tortilla strips in the cast-iron skillet after you finish with the mushrooms, set them aside, then stir them in at the end. I prefer them to absorb the salsa and get a little soggy, but some migas recipes call for them to be crispy.