Category: Breakfast & Elevenses

Herby Tofu Cream Cheese Bagel

Herby Tofu ‘Cream Cheese’ (Easy High Protein Vegan Spread)

Published on by SharonLeave a comment

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First published 2019. Refreshed in July 2026.


If you’re looking for a creamy vegan spread that’s quick to make, naturally high in protein and wonderfully versatile, I think you’re going to love this Herby Tofu ‘Cream Cheese’. Made with simple, everyday ingredients, it takes just 10 minutes to prepare and is perfect for bagels, toast, sandwiches and crackers.

I’ve actually been making this recipe since I first went plant-based back in 2011, long before vegan cream cheeses became widely available in UK supermarkets. It’s wonderful to see that there are now some lovely shop-bought options to choose from (Violife is a favourite!), but I still find myself coming back to this home-made version time and time again. 

Herby Tofu Cream Cheese

Made with wholesome ingredients like tofu, fresh herbs and white miso, it’s naturally high in plant protein and lower in saturated fat than many shop-bought alternatives. Knowing exactly what’s in it means I can happily slather it onto bagels and toast to my heart’s content!

One of my favourite things about this recipe is how adaptable it is. You can use whatever fresh herbs you have on hand and tweak the flavour to suit your taste. My favourite combination is fresh basil with a sprinkling of dried dill, but fresh chives with onion powder also make a delicious combination. A sprinkling of crispy onions is lovely too.

Herby Tofu Cream Cheese Bagel


This summer, I’ve especially loved spreading this herby tofu ‘cream cheese’ onto a toasted seeded bagel or baguette, then topping it with sweet, vine-ripened cherry tomatoes, fresh basil, a drizzle of extra virgin olive oil and a pinch of salt. It’s one of those simple meals I never seem to tire of, equally perfect for a leisurely lunch or a no-cook dinner enjoyed in the garden on a warm summer evening.

Herby Tofu Cream Cheese Bagel

It also makes a fantastic sandwich filling for lunchboxes, and is one of my favourite ways to add a little extra plant protein to a packed lunch.

Quick, easy, budget-friendly and with no fancy equipment required, this Herby Tofu ‘Cream Cheese’ fits perfectly into my 3 Healthy Meals for £3 a Day series, where I share simple, quick, affordable and delicious plant-based recipes for everyday life.


Cost Breakdown

Herby Tofu ‘Cream Cheese’

  • 200g / 7 oz firm tofu (Tesco Plant Chef) – £1.26
  • ½ TBSP white miso (Miso Tasty) – 13p
  • 1 TBSP cider vinegar (Tesco) – 11p
  • 1 TBSP olive oil (Tesco) – 10p
  • 2 TBSP fresh basil (Tesco) – 9p

Served with:

  • 2 bagels (New York Bakery) – 84p

Total cost: £2.53

Cost per serving: £1.26

Prices are correct as of July 2026, and are based on Tesco prices as that’s where I currently do my main grocery shop.


The Good Stuff

✨ Tofu forms the creamy base of this spread and is naturally rich in plant protein, healthy unsaturated fats, and minerals such as iron, calcium, and magnesium. Tofu contains beneficial compounds called isoflavones that have antioxidant and anti-inflammatory properties, and may also support hormonal balance.

✨ Fresh herbs don’t just make this cream cheese taste vibrant and fresh – they’re also packed with protective plant compounds called polyphenols, which help support our overall health. Whether you choose basil, chives or dill, each herb brings its own unique flavour and nutritional benefits.

Herby Tofu Cream Cheese Bagel


Top Tips & FAQs

What type of tofu is best for this recipe?
Firm tofu gives the creamiest texture and is my first choice for this recipe. Here in the UK, Cauldron Authentic Tofu is one of the most widely available brands, and most supermarkets also sell their own-brand firm tofu.

Extra-firm tofu (such as Tofoo) also works well, though it creates a slightly firmer texture that can be a bit grainier. I recommend adding a touch more oil and blending for a little longer to create a silky smooth spread.

Silken tofu isn’t suitable for this recipe as it contains too much water.

Do I need to press the tofu?
No. Simply drain the tofu, give it a gentle squeeze to remove any excess water, then pat it dry with a clean tea towel or kitchen paper before blending.

What is white miso and where can I buy it?
White miso (also known as shiro miso) is a traditional Japanese fermented seasoning made from soybeans and rice. It has a milder, slightly sweeter flavour compared to other misos, making it perfect for this recipe. It adds a wonderful savoury depth (known as umami) that really brings this ‘cream cheese’ to life, while allowing the fresh herbs to shine. A little goes a long way, so just half a tablespoon is enough to transform this spread.

Here in the UK, you can find white miso in many larger supermarkets (in the Japanese section of the world food aisle), health food shops and Asian supermarkets. I often use Miso Tasty Organic White Miso, which I buy from Tesco or Waitrose.

Can I use lemon juice instead of apple cider vinegar?
Yes, you can. Lemon juice gives a slightly brighter citrus flavour, whereas I prefer the cleaner tang of apple cider vinegar. After lots of recipe testing, the vinegar version is the one I keep coming back to.

Can I make this recipe without a food processor?
Yes, absolutely! I often make it using a stick blender and bowl. It works brilliantly and is much quicker to wash up! 

Is this recipe gluten-free?
Yes, it can be! Just check your white miso is gluten-free (most are, but it’s always worth checking the label) and serve with your favourite gluten-free bread, bagels or crackers.


Recipe Card

Herby Tofu Cream Cheese Bagel

Herby Tofu ‘Cream Cheese’

This creamy, herby tofu 'cream cheese' is naturally high in protein, ready in just 10 minutes and wonderfully versatile. Try basil, chives, dill or your own favourite combination of herbs. Perfect for bagels, toast, sandwiches and crackers.
Print Recipe Pin Recipe
Hands-on Time 10 minutes
Total Time 10 minutes
Course Breakfast, Brunch, Light Dinner, Lunch, Lunchbox, Snack
Cuisine Plant-Based
Servings 2

Ingredients
 

  • 200 g / 7 oz firm tofu (see Notes)
  • ½ TBSP white miso
  • 1 TBSP apple cider vinegar (or substitute with fresh lemon juice)
  • 1 TBSP neutral-flavoured oil (such as light olive, rapeseed or sunflower oil)
  • ¼ tsp salt or to taste
  • 2 TBSP finely chopped fresh herbs (or more!), such as basil, chives or dill

Optional flavour add-ins

  • ¼ – ½ tsp onion powder or granules
  • ¼ – ½ tsp garlic powder or granules
  • ¼ tsp dried dill (my favourite!)

Instructions
 

  • Drain the tofu, gently squeeze out any excess water, then pat it dry with a clean tea towel or kitchen paper.
  • Break the tofu into chunks and place it in a food processor. Add the white miso, vinegar, oil and salt, then blend until smooth and creamy, stopping to scrape down the sides as needed. (Alternatively, use a stick blender and a bowl.)
  • Blend in any optional flavour add-ins, if using.
  • Taste and adjust the seasoning if needed. You may wish to add a little more salt or vinegar/lemon juice to suit your taste.
  • Fold through the chopped fresh herbs.
  • This herby tofu ‘cream cheese’ can be eaten straight away, but it is best chilled for a couple of hours to allow the flavours to meld. When chilled, the texture will also thicken up slightly.

Notes

Tofu: Firm tofu gives the creamiest texture, though extra-firm tofu works well too. If using extra-firm tofu, you may wish to add a little extra oil and blend for longer to achieve a creamier consistency.
Storage: For the best flavour and freshness, store in an airtight container in the fridge and enjoy within 2 days (or according to the storage instructions on your tofu packaging).
Keyword Budget Vegan Meals, Healthy Plant-Based Recipes, High Protein Vegan Spread, Quick Vegan Lunch, Tofu Cream Cheese, Vegan Cream Cheese
Tried this recipe?Let us know how it was!


Nutritional Breakdown

N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.


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Herby Tofu Cream Cheese Pinterest Collage


More Tofu Recipes You Might Like

Tofu is such a versatile ingredient! If you enjoyed this recipe, you might like these other simple tofu creations:


If you give this Herby Tofu ‘Cream Cheese’ a try, I’d love to hear how you flavoured yours! Did you use my favourite basil and dill combination, or create your own? Let me know in the comments below. I always enjoy hearing your ideas.

And if you make this recipe, I’d love to see your creations! ❤️ Don’t forget to tag me using @goodstuffsharon or #bitofthegoodstuff on Instagram. You can also connect with me on Facebook and Pinterest.   

With love,

Sharon xx

Avocado and Edamame Smash on Toast

Avocado and Edamame Smash on Toast (Easy 10-Minute Recipe)

Published on by Sharon7 Comments

Refreshed April 2026. Originally published 2019.

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If you love a classic avocado smash on toast, this fresh and vibrant twist is one to try. Creamy avocado meets lightly mashed edamame beans for a beautifully textured topping that’s packed with goodness.

The addition of edamame gives this smash a subtle sweetness and a lovely protein boost, making it extra satisfying while still feeling light. It’s incredibly easy to make and ready in just 10 minutes – perfect for a quick breakfast, lunch, or light dinner.

Easy Avocado and Edamame Smash on Toast

I first shared this recipe back in the summer of 2019, and all these years later, it’s still one of my absolute favourites. It’s one of my go-to lunches when I’m working from home, and in the summer my family also loves serving it as a light dinner alongside a crisp salad.

What I love most is its simplicity. Avocado and edamame are such beautifully fresh, delicate flavours that I like to let them shine. A generous twist of freshly ground black pepper and a pinch of salt is often all it needs. If I’m feeling a little fancy, I’ll add some sliced radishes for colour and crunch, or a sprinkle of fresh dill or pea shoots – but these are entirely optional.

It’s wonderfully simple to make too. Just cook the edamame beans until tender, mash them together with ripe avocado, season to taste, and pile high onto buttery toast.

The Good Stuff

✨ Edamame (soya) beans are a fantastic source of complete plant protein, meaning they contain all nine essential amino acids. They’re also a good source of fibre and a whole array of minerals – especially manganese and copper – as well as vitamin K, all of which support bone health, metabolism, and overall wellbeing. Edamame also contain natural compounds called isoflavones, known for their antioxidant and anti-inflammatory properties, and their role in supporting hormonal balance.

✨ Avocados are wonderfully nutrient-dense and packed with heart-healthy monounsaturated fats. They’re also a good source of fibre, which supports digestion and helps keep you feeling fuller for longer, as well as folate, vitamin C, vitamin K and B vitamins. Their creamy texture not only makes this smash irresistibly delicious but also helps your body absorb fat-soluble nutrients from other foods.

Healthy Avocado and Edamame Toast Smash

Top Tips & FAQs

What are edamame beans and where can I find them?

Edamame beans are young soya beans, harvested before they fully mature. They’re typically sold either in their pods or already shelled. For this recipe, you’ll want shelled edamame beans, which are most commonly found in the frozen vegetable section of UK supermarkets.

They’re sometimes labelled as “soya beans” rather than edamame. For example, you’ll find them sold as frozen soya beans in stores like Tesco and Waitrose. They’re a great freezer staple – perfect for quick meals like this, as well as adding to stir-fries, grain bowls and salads.

What kind of avocado is best for a smash?

For the best texture and flavour, make sure your avocado is perfectly ripe. It should feel slightly soft when gently pressed, but not mushy. If it’s too firm, it won’t mash easily. If it’s overly soft, it may taste a little overripe.

A small avocado (like the “ripe and ready” ones sold in twin packs in UK supermarkets) works perfectly for one serving. Alternatively, you can use half of a larger avocado.

Can I make this gluten-free?

Absolutely! The avocado and edamame smash itself is naturally gluten-free. Simply serve it on your favourite gluten-free bread.

Avocado and Edamame Smash on Toast

Recipe Card

Avocado and Edamame Smash on Toast

Avocado and Edamame Smash on Toast

A fresh and vibrant twist on classic avocado toast, packed with plant protein and ready in just 10 minutes.
4.50 from 2 votes
Print Recipe Pin Recipe
Hands-on time 10 minutes
Total Time 10 minutes
Course Breakfast, Brunch, Light Dinner, Lunch
Cuisine Plant-Based, Vegan
Servings 1

Ingredients
 

  • 77 g / ½ cup frozen shelled edamame (soya) beans
  • 1 small avocado, flesh only (about 100g)
  • Salt and freshly ground black pepper to taste

To serve:

  • 2 slices wholegrain or sourdough bread
  • Plant-based buttery spread (I used Flora buttery)

Optional garnish:

  • Slices of radish
  • A sprinkle of fresh dill or a small handful of pea shoots

Instructions
 

  • Boil the edamame beans in a saucepan until just tender (about 6–7 minutes), or microwave according to the packet instructions.
  • Meanwhile, prepare your toast and scoop the avocado flesh into a bowl.
  • Once the edamame beans are ready, drain them well and add them to the bowl with the avocado.
  • Mash together using a potato masher until you achieve a coarse texture. The beans won’t fully mash – and that’s absolutely fine. Leaving some whole or halved adds a lovely texture.
  • Season generously with freshly ground black pepper and a pinch of salt, to taste.
  • Pile the smash onto your freshly buttered toast, add your chosen garnish, finish with an extra crack of black pepper and serve.

Notes

This avocado and edamame smash is best enjoyed immediately after making, when it’s at its freshest and brightest.
If you do need to store it, you can refrigerate it in an airtight container for a short time. However, like all avocado-based dishes, it may begin to oxidise and turn slightly brown.
To help slow this, add a squeeze of lemon or lime juice before storing, and press a layer of cling film directly onto the surface to reduce air exposure. Stir well before serving.
Keyword avocado edamame toast, easy vegan lunch idea, high protein avocado toast, vegan breakfast toast
Tried this recipe?Let us know how it was!

Nutritional Breakdown


NB: The above values are estimates and for illustration purposes only. Actual nutritional values will vary depending on the specific ingredients used. Percentage Reference Intakes (RI) will also vary depending on individual factors such as age, gender, height, BMI and activity level.

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Avocado and Edamame Smash on Toast Pinterest Collage

You might also like…

Here are some more of my favourite quick and nourishing plant-based sandwich fillings and toast toppers that you might enjoy:

I’d love to hear from you ❤️

If you make this Avocado and Edamame Smash, I’d love to hear how you get on and any twists you try. Leaving a comment below will help others find the recipe and supports my blog too!

You can also connect with me on Instagram, Facebook, and Pinterest. Tag your creations with #bitofthegoodstuff – I absolutely love seeing them!

With love,
Sharon xx

British Scones (Vegan | Dairy-Free)

Easy Vegan British Scones

Published on by SharonLeave a comment

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These vegan British scones are incredibly easy to make, budget-friendly at just 15p each, and taste just as delicious as the classic version—with no dairy or eggs needed!

There’s nothing quite like a warm, freshly baked scone topped with fruity jam and a dollop of cream. It’s one of those simple pleasures that feels like a real treat! These British scones are ideal for weekend baking, tea parties with friends, or simply enjoying a moment of indulgence midweek.

British Scones (Vegan | Dairy-Free)

I first created this scone recipe over a decade ago, and I’m still baking it today! In fact, this was the recipe that landed me a finalist spot in PETA UK’s very first ‘Great Vegan Bake-Off’ way back in 2013! You’ll also find it on page 47 of the Bit of the Good Stuff Cookbook. I’m so happy to finally re-share it here on the blog—with a fresh new look and set of photos.

These scones are so easy and inexpensive to make, using just a few pantry staples!

Ingredient Costs

Here’s a quick breakdown of the costs, sourced from Tesco where I currently do my main grocery shop (prices listed are for June 2025):

  • 300ml / 1¼ cups soya milk (Tesco Longlife) – 38p
  • 10ml / 2 tsp apple cider vinegar (Tesco) – 4p
  • 270g / 2 cups plain flour (Tesco) – 14p
  • 270g / 2 cups fine wholemeal or chapatti flour (Tesco Medium Chapatti Flour) – 26p
  • 18g / 4 tsp baking powder (Stockwell & Co) – 7p
  • 90g / 6 TBSP vegan butter (Flora Buttery) – 38p
  • 36g / 3 TBSP unrefined cane sugar (Billingtons Golden Caster) – 10p

Total cost: £1.37
Cost per scone: 15p

British Scones (Vegan | Dairy-Free)

Top Tips & FAQs

How do you get the perfect scone texture?

  • The key is minimal handling. As soon as the dough starts coming together, turn it out onto a floured surface and avoid kneading it. Overworking the dough will make the scones tough or chewy.
  • Roll it to a thickness of between 2.5 cm – 3 cm (1 inch – 1⅓ inches) for the best rise. And remember, when using a cutter, press straight down and lift up – don’t twist or you’ll end up with funny shape scones! 
  • A hot oven is essential too. It helps the scones puff up quickly, giving you that soft interior and crisp top.

What’s the best plant milk for vegan scones?

  • Soya milk is my go-to for baking. It has a higher protein content than most plant milks, which helps with browning and structure. When mixed with vinegar, it curdles and mimics buttermilk—ideal for achieving that classic scone texture.

Recipe Card

British Scones (Vegan | Dairy-Free)

Easy Vegan British Scones

These quick and easy vegan British scones are dairy-free, egg-free, and budget-friendly—yet every bit as delicious as the classic version! Perfect for cream teas, elevenses and as an afternoon treat!
Print Recipe Pin Recipe
Hands on time 20 minutes
Total Time 35 minutes
Course Afternoon Tea, Celebrations, Elevenses, Treat
Cuisine English
Servings 9

Ingredients
 

  • 300 ml / 1¼ cups soya milk
  • 10 ml / 2 tsp apple cider vinegar
  • 270 g / 2 cups plain (all-purpose) flour
  • 270 g / 2 cups fine wholemeal (whole wheat pastry) flour or chapatti flour or sub with more plain flour
  • 18 g / 4 tsp baking powder
  • ¼ tsp salt
  • 90 g / 6 TBSP chilled vegan butter or dairy-free spread (I use Flora Buttery or Vitalite)
  • 36 g / 3 TBSP golden caster (unrefined cane) sugar
  • A little extra soya milk for glazing

Filling Ideas

  • Vegan buttery spread
  • Strawberry jam or fruit spread (we love St Dalfour)
  • Coconut Whipped Cream*

Instructions
 

  • Preheat the oven to 220°C (200°C fan) / 425°F. Line a large baking tray with non-stick baking paper.
  • In a jug, whisk the soya milk and vinegar together. Set aside while you prepare the dry ingredients.
  • In a large mixing bowl, combine the flours, baking powder, and salt. Rub in the vegan butter/dairy-free spread using your fingertips until the mixture resembles fine breadcrumbs.
  • Stir in the sugar.
  • Make a well in the centre and pour in three-quarters of the milk mixture. Gently stir with a spoon to combine. Add the remaining liquid a little at a time, using your hands to bring the mixture together into a soft, slightly sticky dough. (Depending on the type of flour you use, you may not need all the liquid). Do not overwork the mixture, as this will result in heavy scones.
  • Tip the dough onto a lightly floured surface. Sprinkle a little flour on top and gently roll out to a thickness of around 2.5cm – 3cm / 1 inch – 1⅓ inches.
  • Using a 7.5cm / 3 inch metal pastry cutter, cut out rounds. Swiftly press straight down and lift—don’t twist! Place the scones onto the prepared tray.
  • Re-roll the scraps as needed, handling the dough as little as possible.
  • Brush the tops with a little soya milk, for a golden glaze.
  • Bake for 15 minutes, or until lightly browned on top. Leave to cool slightly, before serving.

Notes

Serving & Storage
These scones are best enjoyed fresh, but they’ll keep in an airtight container for a couple of days. They also freeze really well. I like to keep a stash in an airtight freezer bag, ready for whenever a scone craving hits!
* My easy Coconut Whipped Cream recipe can be found here.
Keyword Dairy-Free, English Scones, Vegan, Vegan Afternoon Tea, Vegan Baking, Vegan Cream Tea, Vegan Scones
Tried this recipe?Let us know how it was!

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British Scones (Vegan | Dairy-Free)

If you make these British Scones, I’d love to hear your feedback and any suggestions for adaptations. Tag your photos with #bitofthegoodstuff on social media – I always love to see your creations! You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.   

With love,

Sharon xx

———————

You might also like….

Coconut Whipped Cream (Vegan / Dairy-Free)

Coconut Whipped Cream


Scrambled Tofu on Toast: A High-Protein Vegan Twist on a Classic!

Published on by SharonLeave a comment

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This delicious vegan alternative to scrambled eggs on toast packs in over 30g of protein per serving, for just £1.32! 

Easy, nutritious, and perfect for breakfast, lunch or a light dinner, this scrambled tofu is savoury, satisfying, and loaded with plant proteins, vitamins, and minerals. It’s an ideal addition to my 3 Healthy Meals for £3 a Day series.

Ingredient Cost Breakdown

  • ½ medium brown onion (60g) (Tesco) – 6p
  • 300g / 10½ oz firm tofu (Cauldron Authentic) – £2.08 
  • ½ tsp garlic granules (Tesco) – 2p
  • ½ tsp ground turmeric (Rajah Haldi) – 1p
  • ½ tsp Kala Namak salt (Natco) – 6p
  • 4 thick slices multigrain seeded bread (Tesco Finest) – 31p
  • Dairy-free spread (Vitalite) – 9p

Total cost: £2.63

Cost per serving: £1.32

Prices listed are for November 2024. I mostly used Tesco prices as that’s where I do my main grocery shop at the moment.

Scrambled Tofu

The Good Stuff

✨ Tofu is rich in plant-based protein, heart-healthy fats, and minerals such as iron, calcium, magnesium. Tofu contains beneficial compounds called isoflavones that have antioxidant and anti-inflammatory properties, and also promote hormonal balance.

✨ Onions contain antioxidants, anti-inflammatory polyphenols and prebiotics, which promote a healthy gut.

✨ Red bell peppers are rich in antioxidants and vitamins A and C, supporting the immune system, skin and vision.

✨ Garlic granules are rich in antioxidants and sulfur compounds, which support immune function, heart health, and have anti-inflammatory properties.

✨ Ground turmeric is high in antioxidants, particularly curcumin, along with manganese, iron and vitamin B6, offering anti-inflammatory benefits and supporting immune and digestive health.

✨ Kala namak (‘black salt’) contains essential minerals like iron and potassium, and has a low-sodium content compared to regular salt. It is valued for its unique sulfurous taste and potential health benefits, including aiding digestion and reducing bloating.

✨ Black pepper contains piperine, an active compound that enhances nutrient absorption (including the curcumin in turmeric), has anti-inflammatory properties and improves digestion.

✨ Multigrain seeded bread is rich in fibre, healthy fats, protein, and essential nutrients like B vitamins, iron and magnesium, promoting heart health, digestion, and sustained energy.

Scrambled Tofu on Toast

Top Tips & FAQs

What type of tofu works best?  

Firm tofu has the ideal texture for scrambled tofu. This is the type of tofu that is found in the chiller cabinets and usually needs pressing before cooking. For those in the UK, Cauldron Authentic tofu is widely available in our supermarkets. As a bonus, this brand of tofu is set in calcium sulfate, which means that one portion of this scramble offers a substantial calcium boost of 607 mg (over 85% of the UK’s daily recommended intake!)

You can also use extra firm tofu (such as Tofoo) to make scrambled tofu but it will give a slightly chewier texture. I would recommend adding a splash of milk into the scramble (after you’ve added the spices) to soften it up a little.

What is kala namak and where can I buy it? 

Kala namak (also known as ‘black salt’), is a type of volcanic rock salt commonly used in South Asian cuisine. It has a sulphurous ‘eggy’ aroma and flavour, making it perfect for vegan alternatives to scrambled egg and omelettes. It’s available from Asian supermarkets, health food stores and online. I purchased a 100g bag from Amazon UK for under £3 with free delivery and it’s lasted years!

Boosting iron absorption

Adding a vitamin-C veggie such as red bell pepper, chilli pepper or red cabbage to your meal will help your body to absorb the iron in the tofu and bread. Alternatively, enjoy a vitamin-C rich fruit, such as kiwi, orange or strawberries for dessert.

Gluten-free options

Serve the scrambled tofu with a gluten-free bread. These can be found on the ‘Free From’ aisle in UK supermarkets.

Recipe Card

Scrambled Tofu on Toast

A delicious, high protein vegan alternative to scrambled egg on toast. Great as a hearty breakfast, lunch or light dinner, and even better when paired with a colourful side salad!
Print Recipe Pin Recipe
Hands on time 15 minutes
Total Time 15 minutes
Course Breakfast, Light Dinner, Lunch
Servings 2

Ingredients
 

  • 1 TBSP oil (preferably olive)
  • ½ medium brown onion (60g) finely diced
  • 2 TBSP red bell pepper finely chopped (optional)
  • 300 g / 10½ oz firm tofu* drained (no need to press)
  • ½ tsp garlic granules
  • ¼ tsp ground turmeric
  • ½ tsp kala namak salt** (or use sea salt if you don’t want an ‘eggy’ flavour)
  • freshly ground black pepper to taste

To serve:

  • 4 thick slices of multigrain seeded bread
  • dairy-free spread

Suggested accompaniments:

  • Mixed salad
  • Dollop of hummus or vegan mayonnaise
  • Drizzle of Balsamic glaze

Instructions
 

  • Heat the oil in a large frying pan (skillet) over medium heat and cook the onion until soft and translucent (3-5 minutes). Stir in the red pepper, if using.
  • Drain the tofu and give it a squeeze to remove excess water. Using your hands, break the tofu into chunky crumbs. 
  • Add the tofu to the frying pan, and sprinkle the garlic granules and turmeric on top. Stir until the tofu is completely golden in colour. Use a wooden spoon to break down any tofu chunks that are too large. Leave the tofu to cook until it starts to lightly brown, stirring occasionally. 
  • Prepare your bread and any side salad.
  • Sprinkle the salt on top of your scramble and stir through to combine. This is especially important if you use kala namak salt as you don’t want any clumps!
  • Season with freshly ground black pepper, and adjust the salt to taste.
  • Serve the scramble on toast along with your favourite accompaniments.

Notes

tsp = teaspoon | TBSP = tablespoon. 
* I use Cauldron Authentic Tofu, which is widely available in UK supermarkets. You can also use extra firm tofu (such as Tofoo) but it will give a slightly chewier texture. I would recommend adding a splash of milk into the scramble (after you’ve added the spices) to soften it up a little.
** Check out my ‘Top Tips’ section for info about kala namak and where to buy it in the UK. Just to note, kala namak can smell very pungent when you first add it to the pan but it soon dissipates.
Storage tips: Any leftover scramble can be refrigerated for a couple of days. It also freezes well.
Keyword Budget Vegan Meals, Easy Vegan Meals, Scrambled Tofu, Student Vegan Meals
Tried this recipe?Let us know how it was!

Nutrition breakdown

N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.

Pin for later ⬇️

Scrambled Tofu on Toast

If you make this Scrambled Tofu on Toast, I’d love to hear your feedback and any suggestions for adaptations. Tag your photos with #bitofthegoodstuff on social media – I’d love to see them! You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.   

With love,

Baked Beans on Toast

The British Classic: Baked Beans on Toast

Published on by SharonLeave a comment

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Who doesn’t love a classic? The Great British favourite ‘Baked Beans on Toast’ is the ultimate quick, comforting and nutritious meal. It packs over 20 grams of protein, plenty of complex carbs and fibre for lasting energy, plus a bounty of vitamins, minerals and antioxidants – and all this for just 49p per serving!

Whether you’re whipping it up for breakfast, lunch, or a light dinner, it’s easy to take this humble meal to the next level. Add a drizzle of chilli sauce (or your favourite condiment!) and pair it with a vibrant side salad for an extra pop of flavour and nutritional goodness.

This recipe is part of my ‘3 Healthy Meals for £3 a Day’ series, designed with students and budget-conscious foodies in mind – proof that eating well doesn’t have to cost a fortune!

Ingredient Cost Breakdown

  • ½ can (110g) baked beans in tomato sauce (Waitrose Essential) – 28p 
  • 2 thick slices of multigrain seeded bread (Tesco Finest) – 15p
  • 1 TBSP dairy-free spread (Vitalite) – 6p

Total cost: 49p

Prices listed are for November 2024. I used a mix of Tesco and Waitrose prices as that’s where I do my main grocery shop at the moment.

The Good Stuff

✨ Baked beans in tomato sauce provide plant-based protein and fibre, plus essential nutrients like iron, magnesium, potassium, and B vitamins. The tomato sauce also supplies lycopene, a powerful antioxidant.

✨ Multigrain seeded bread is rich in fibre, healthy fats, protein, and essential nutrients like B vitamins, iron and magnesium, promoting heart health, digestion, and sustained energy.

Baked Beans on Toast

Top Tips & FAQS

Not all cans of baked beans are made the same! Check these tips on how to get the best value and nutrition from your beans:

✨ Check the protein content

Surprisingly this can vary considerably between brands and some contain more sauce than beans! Look for brands with at least 50% beans listed in the ingredients and a minimum of 10g of protein per serving.

✨ Check the sugar and salt content

Some brands of baked beans can be high in sugar and salt, so check the label. Many UK brands use the ‘traffic light’ symbols on the front of the can, so avoid any that have ‘red’ markers.

✨ Avoid brands with artificial additives

Some of the cheapest brands add artificial sweeteners such as maltodextin and glucose fructose syrup, which may negatively impact gut health.

✨ What brand of baked beans would I recommend?

My family’s favourite is Waitrose Essential Baked Beans, which have a great flavour, thick sauce, over 52% bean content and cost just 55p for a 420g can. They provide a whopping 16.4 grams of protein per serving, which is far higher than the more expensive brands! 

✨ Boosting Iron Absorption

Adding a vitamin-C veggie such as red bell pepper, chilli pepper or red cabbage to your meal will help your body to absorb the iron in the beans and bread. Alternatively, enjoy a vitamin-C rich fruit, such as kiwi, orange or strawberries for dessert.

✨ Gluten-free options

Serve the baked beans on a gluten-free bread, which can be found on the ‘Free From’ aisle in UK supermarkets.

Recipe Card

Baked Beans on Toast

Baked Beans on Toast

This British classic is a great option for students or anyone looking for a cheap, quick and nutritious meal. Add your favourite condiments and colourful side salad for an extra pop of flavour and nutrition!
Print Recipe Pin Recipe
Hands on time 5 minutes
Total Time 5 minutes
Course Breakfast, Light Dinner, Lunch
Servings 1

Ingredients
 

  • ½ full size can of baked beans in tomato sauce (110g / 3.88 oz)*
  • 2 thick slices of multigrain seeded bread
  • 1 TBSP dairy-free spread

Suggested accompaniments:

  • Drizzle of sweet chilli sauce, brown sauce or balsamic glaze
  • Mixed salad
  • Dollop of hummus or vegan mayo

Instructions
 

  • Heat the beans in a pan over medium heat. When they begin to bubble, reduce the heat and cook until they are fully heated through and the sauce has thickened to your liking.
  • While the beans are warming, toast the bread and spread with a thin layer of dairy-free spread.
  • Prepare any side salad or accompaniments.
  • When the beans are hot, spoon them over the toasted bread, add a drizzle of your favourite sauce and serve immediately.

Notes

* I use Waitrose Essential Baked Beans. For tips on selecting the best baked beans, see my Tops Tips section above.
Storage: Transfer any leftover beans to an airtight container and refrigerate for up to three days.
Keyword Baked Beans on Toast, Budget Vegan Meals, Easy Vegan Meals, Student Vegan Meals
Tried this recipe?Let us know how it was!

Nutrition breakdown

N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.

Do you love baked beans on toast? If so, I’d love to hear about your favourite sauces and condiments! My personal favourite is sweet chilli sauce 🌶 Share your creations and tag them with #bitofthegoodstuff on social media – I’d love to see them! You can also connect with me directly on Instagram, Facebook, Pinterest.

With love,

Sharon xx

Vegan Chocolate Porridge with ‘Pick n Mix’ Topper

Published on by SharonLeave a comment

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Starting your day with a bowl of chocolate porridge feels like such a treat! But this delicious breakfast is packed with nutrients and slow-release energy to keep you fuelled all morning. Plus, it’s super affordable, costing just 84p per bowl.

Porridge is quick and easy to make from scratch, so there’s no need to buy those expensive individual sachets. Follow the simple steps below for a decadent vegan breakfast that’s ready in under 5 minutes!

This recipe is part of my 3 Healthy Meals for £3 a Day series, making eating well affordable and easy.

Ingredient Cost Breakdown

Porridge:

  • 50g / ½ cup rolled porridge oats (Quaker) – 12p
  • 1 TBSP cocoa powder (Tesco) – 7p
  • 250ml / 1 cup fortified soya milk (Tesco Longlife) – 31p

Topping:

  • 6 walnut halves (Tesco) – 18p
  • 6 whole almonds (Tesco Aasani) – 7p
  • ½ TBSP sunflower seeds (Tesco) – 3p
  • ½ TBSP pumpkin seeds (Tesco) – 3p
  • 1 TBSP mixed dried fruit (Tesco) – 3p

Cost per serving: 84p

Prices listed are for November 2024, sourced from Tesco where I do my main grocery shop at the moment.


I love to top my porridge with a mix of nuts, seeds and dried fruit. Not only does it provides lots of lovely textures, but it also boosts the nutrient density of the breakfast bowl adding more protein, healthy fats, vitamins, minerals and antioxidants. My go-to mix includes walnuts, almonds, sunflower and pumpkin seeds, and mixed dried fruit. You can easily switch it up or use whatever you have on hand. You can even use a different combination each day to keep your porridge fresh and exciting!

I store my nuts, seeds and dried fruit in recycled glass jars and use them like the ‘Pick n Mix’ breakfast bars you get in hotels. It’s a fun setup that’s also great for making your own Trail Mix snacks.

Dried Cranberries

The Good Stuff

This breakfast bowl packs in plenty of nutritious ingredients:

✨ Oats are rich in protein, fibre (particularly beta-glucan), complex carbs, B vitamins and minerals such as magnesium, zinc and iron, promoting sustained energy, heart health and overall wellness.

✨ Cocoa contains iron, magnesium and antioxidants (especially flavonoids), which support heart health, brain function, and immune defence.

✨ Soya milk is a protein-rich plant milk, with 3.4g of protein per 100g (the same as dairy milk), while low in saturated fat. When fortified, soya milk provides essential nutrients like calcium, vitamin D and vitamin B12, supporting heart health and bone strength. 

✨ Walnuts are one of the most nutrient-dense nuts, rich in healthy omega-3 essential fatty acids, protein, fibre, antioxidants, vitamin E, and essential minerals, supporting heart health and brain function.

✨ Almonds are another nutrient-dense nut, providing protein, healthy fats, fibre, antioxidants, vitamin E, magnesium, and calcium, supporting heart, bone and skin health.

✨ Sunflower seeds are rich in healthy fats, protein, fibre, vitamin E, magnesium, selenium, and antioxidants, supporting heart health, and promoting skin and immune health.

✨ Pumpkin seeds are rich in healthy fats, protein, fibre, antioxidants, and essential minerals like magnesium, zinc and iron, promoting heart, immune, and bone health.

✨ Dried fruit is a concentrated source of fibre, vitamins, minerals, and natural sugars, supporting digestive health and energy levels. They should be consumed in moderation though, due to their high sugar content.

Vegan Chocolate Porridge

Top Tips & FAQS

What kind of oats work best? 

Quick-cooking rolled oats are ideal for making a quick, creamy porridge. UK brands often label these as “porridge oats.” My family’s favourite is Quaker Rolled Oats, which have a fine oat flake that cooks quickly and can also be eaten as Instant Oats. It’s worth trying out a few brands to find your own personal favourite!

What plant milk works best? 

You can use any plant milk – each offers a slightly different flavour and texture. We are lucky in the UK to have a huge array of plant milks available in our supermarkets both in the chiller cabinets and on the ambient (long life) aisles, so have fun experimenting and finding your personal favourite!

My family prefers Waitrose or Tesco long-life sweetened soya milk for porridge. It has a creamy texture, a lovely subtle flavour (not overly sweet) and offers protein levels similar to dairy milk (around 3.4g per 100g). It’s great value too. In Waitrose, it’s currently £1.30 per litre; in Tesco, £1.25 per litre.

How do I achieve the right consistency for porridge? 

I use a 1:2 ratio of oats to milk (½ cup of oats to 1 cup of milk), however everyone has their own preferences for porridge consistency. Some people love thick porridge that a spoon can stand up in; others prefer runny porridge. You can easily adjust the consistency of your porridge by adding more milk to make it runnier; or cooking for longer to make it thicker. Porridge thickens up a lot as it cools, so always factor this in.

Boosting iron absorption

Pairing your oat bowl with a piece of vitamin C-rich fruit or a small glass of orange juice will significantly increase iron absorption from the oats and nuts.

Gluten-free options

Certified gluten-free porridge oats can be found on the ‘Free From’ aisles in UK supermarkets. They tend to be more like jumbo oats so may require a slightly longer cooking time.

Recipe Card

Vegan Chocolate Porridge with ‘Pick n Mix’ Topper

Indulgent yet nutritious, this porridge bowl is quick, affordable, and packed with energy to fuel your morning!
Print Recipe Pin Recipe
Hands on time 5 minutes
Total Time 5 minutes
Course Breakfast
Servings 1

Ingredients
 

  • 50 g / ½ cup rolled porridge oats*
  • 1 TBSP cocoa powder
  • 250 ml / 1 cup fortified soya milk or other plant milk
  • Syrup or brown sugar optional, to taste

Pick n Mix Topping:

  • 6 walnut halves
  • 6 whole almonds
  • ½ TBSP sunflower seeds
  • ½ TBSP pumpkin seeds
  • 1 TBSP mixed dried fruit

Instructions
 

Microwave method:

  • Add the oats and cocoa powder to a microwaveable bowl and stir to combine.
  • Stir in the milk. 
  • Microwave on full power for 2 minutes, then carefully remove (the bowl will be very hot). Stir through and if it’s starting to thicken, it’s ready. If not, microwave for another 30 seconds and check again
  • Leave to rest for a minute (it will thicken up as it cools).

Stovetop method:

  • Add the oats and cocoa powder to a saucepan over medium heat and stir through to combine.
  • Stir in the milk.
  • Bring to a gentle boil, then reduce to low heat, stirring until the porridge begins to thicken.
  • Remove from heat, transfer to a bowl, and let it cool slightly. 

Add your toppings:

  • Taste test and add a drizzle of syrup or sprinkle of brown sugar, if desired.
  • Sprinkle on your ‘Pick n Mix’ toppings and tuck in.

Notes

tsp = teaspoon | TBSP = tablespoon
* I use Quaker Rolled Porridge Oats.
Keyword Budget Vegan Meals, Student Vegan Meals, Vegan Breakfast, Vegan Oatmeal, Vegan Porridge
Tried this recipe?Let us know how it was!

Nutrition breakdown

N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.

Pin for later ⬇️

Vegan Chocolate Porridge with ‘Pick n Mix’ Topper

If you make this Vegan Chocolate Porridge, I’d love to hear your feedback and any suggestions for adaptations. Tag your photos with #bitofthegoodstuff on social media – I’d love to see them! You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.   

With love,