Best Gut Healthy Breakfast Burrito Recipe

Why It's Microbiome-Friendly

  • Tofu. Naturally low in fat and rich in all nine amino acids, tofu also promotes probiotic bacteria like Lactobacillus and Bifidobacteria.  
  • Turmeric. Strengthens the intestinal barrier and reduces inflammation. 
  • High in Fiber. With approximately 14-16g dietary fiber, this burrito contains around half of the recommended daily amount. Fiber is fantastic for a whole host of reasons, including producing short-chain fatty acids that have anti-inflammatory, anti-cancer, and metabolic health benefits.  

Delicious and easy to make Vegan Gut Healthy Breakfast Burritos are loaded with tofu scramble, red peppers and steamed greens. You can prep this ahead and heat up in the morning. High in fiber and protein, this burrito helps fuel your probiotic bacteria! 

Ingredients

1 medium onion, chopped

1 tsp garlic powder

1 tsp onion powder

1/2 tsp turmeric

1 tsp black salt (otherwise known as kala namak)

200g extra firm tofu

1 cup roasted red peppers, peeled and roughly chopped

2 spring onions, chopped

1/4 cup vegan cooking cream or coconut milk (optional)

1 large tortilla

Ajvar, or other dip of choice, such as harissa, hummus, guacamole etc.

And a big handful of steamed greens, such as Swiss Chard, Cavalo Nero or kale

Directions

Prepare the tofu

  1. Before we get cooking, put the tofu in a big bowl. Add in all the spices, including the black salt, and crumble it all together. Save a couple big pieces. Set aside. (You can always prepare this a day in advance to have ready for the morning!)

Make the tofu scramble

  1. Preheat a pan on medium heat, and sauté the onion. You can do this in a knob of plant-based butter, splash of olive oil or simply water. 
  2. Once the onion is translucent, add in the spicy tofu mix. Continue cooking and turning for around 5-10 minutes, till it gets nicely browned. 
  3. Next, add in the roasted red peppers. I usually roast them in advance, for around 20 minutes at 190°C. 
  4. After around 2-3 minutes, add in the spring onions and cooking cream, which adds a nice creamy texture. If you’d like to make it more low fat, you can omit this.

Assemble your burrito

  1. Place your tortilla flat. Lather on your dip of choice. Add in the steamed greens, then the scramble. Season to taste. A little hot sauce also works well here.
  2. Fold the sides of the tortilla over the filling, then roll, tucking the edges as you go.
  3. If desired, preheat a pan on medium heat and toast the burrito on each side until golden brown, about 2-3 minutes on each side.
  4. Serve immediately!

Notes

  • Gluten free – Use a large gluten free tortilla.
  • Lower sodium – To keep these lower in sodium, use a salt free dip and don’t add as much salt to the scramble.
  • Oil free – Cook the scramble on water or veggie stock, omit the cream and use an oil-free dip.

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