Heart-Healthy Tocilog

Savor the vibrant flavors of this Heart-Healthy Tocilog, a plant-based twist on the Filipino breakfast classic! Perfect for vegans and ovo-vegetarians alike, this recipe swaps traditional pork tocino for marinated, caramelized tofu, offering bold sweetness and smoky undertones thanks to a flavorful mix of coconut sugar, smoked paprika, and low-sodium soy sauce. Paired with aromatic garlic brown rice and an optional sunny-side-up egg, this dish reimagines comfort food with a wholesome, nutrient-rich approach. Garnished with fresh cherry tomatoes and spring onions, it’s a colorful and satisfying way to start your day—delicious, heart-friendly, and full of Filipino-inspired soul.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 2

Ingredients

• 300 grams Extra-firm tofu
• 2 tablespoons Coconut sugar
• 2 tablespoons Low-sodium soy sauce or tamari
• 1 tablespoon Rice vinegar
• 1 teaspoon Smoked paprika
• 1 teaspoon Garlic powder
• 0.25 teaspoon Freshly ground black pepper
• 1 teaspoon Coconut oil
• 1 cup Brown rice
• 2 cups Water
• 2 pieces Eggs (optional, for ovo-vegetarian option)
• 2 cloves Garlic, minced
• 1 teaspoon Olive oil
• 4 pieces Cherry tomatoes (optional, for garnish)
• 2 tablespoons Spring onions, chopped (optional, for garnish)

Directions

Step 1

Press the extra-firm tofu for 10-15 minutes to remove excess moisture. Cut into thin slices resembling tocino pieces.

Step 2

In a mixing bowl, combine coconut sugar, low-sodium soy sauce, rice vinegar, smoked paprika, garlic powder, and black pepper. Stir until the sugar dissolves.

Step 3

Marinate the tofu slices in the mixture for at least 15 minutes, or up to 1 hour for deeper flavor.

Step 4

While the tofu is marinating, prepare the brown rice. Rinse it under cold water, then combine with 2 cups of water in a medium pot. Bring to a boil, then reduce heat to low, cover, and simmer for 30-35 minutes or until the grains are tender.

Step 5

For the garlic rice, heat 1 teaspoon of olive oil in a pan over medium heat. Add minced garlic and sauté until golden and aromatic. Stir in around 1.5 cups of the cooked brown rice and mix well. Set aside.

Step 6

After marinating, heat 1 teaspoon of coconut oil in a non-stick skillet over medium heat. Add the tofu slices and cook for 2-3 minutes per side, or until caramelized and slightly crisp at the edges. Remove from the pan and set aside.

Step 7

For an optional ovo-vegetarian option, you can pan-fry 2 eggs (use minimal oil or a non-stick pan) sunny-side up.

Step 8

Plate the garlic brown rice with the caramelized tofu (tocino substitute). If serving eggs, place them on the side.

Step 9

Garnish with halved cherry tomatoes and chopped spring onions for added color and flavor.

Step 10

Serve immediately and enjoy this heart-healthy tocino-inspired breakfast!

Nutrition Facts

Serving size	1268.8 grams (1268.8g)

Amount per serving	% Daily Value*
Calories	1194

Total Fat 63.80g	82%
Saturated Fat 21.00g	105%
Polyunsaturated Fat 1.60g
Cholesterol 372mg	124%
Sodium 1203mg	52%
Total Carbohydrate 94.00g	34%
Dietary Fiber 13.00g	46%
Total Sugars 29.40g
Protein 67.10g	134%

Vitamin D 82IU	410%
Calcium 2187mg	168%
Iron 13mg	72%
Potassium 1420mg	30%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 47.1%

Protein: 22.0%

Carbs: 30.9%