Some mornings are not about a lack of appetite. They are simply too rushed for slow cooking.
Instead of grabbing a sweet pastry, a tofu skin egg vegetable wrap can be a fast option with protein, freshness, and some volume.
What you need
- One or two tofu skin sheets.
- One or two eggs.
- Lettuce, cucumber strips, or shredded carrot.
- A little black pepper, yogurt sauce, or a lower-sugar sauce.
How to make it
- Cook the egg first.
- Lay out the tofu skin and add vegetables and egg.
- Season lightly and roll it tight.
- Cut it open and eat it at home or take it with you.
Make it more complete
If this meal needs to last until lunch, pair it with unsweetened soy milk, milk, or fruit.
If you are allergic to soy, eggs, or dairy, swap those ingredients for options that work for you.
Do you need portable breakfasts more, or do you prefer a warm sit-down breakfast?
Sources
- CDC, How to Have Healthier Meals and Snacks
- Harvard T.H. Chan School of Public Health, Protein
- American Heart Association, Healthy Snacking
Try it free
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