blueberry lemon tofu scones
By Dr. Jessica Wiley, DPT | AgeWell Kitchen
| HEART HEALTH | BRAIN HEALTH | BONE + MUSCLE | METABOLIC HEALTH |
Makes 8 scones
Prep 15 min Bake 18–22 min | Total 40 min
There is a particular kind of quiet that settles into a kitchen when something good is baking.
The dough comes together in about fifteen minutes. One bowl, a handful of ingredients, nothing that asks too much of you. Then the pan goes into the oven and I sit down at the breakfast table with Rowan while it bakes.
He is coloring. Practicing his letters. Completely absorbed, like nothing else exists. I am across from him with my coffee, doing nothing that needs to get done. Just us, while the kitchen slowly fills with the smell of lemon and warm blueberries.
By the time the timer goes off something has shifted. The morning feels slower. Fuller. And breakfast is already done. Warm scones that taste like something from a bakery, that hold you all morning, and that quietly take care of you at the same time.
This is what I kept coming back to when I started building AgeWell Kitchen. Not a plan or a list of things to change. Just the belief that food can be genuinely joyful and genuinely nourishing at the same time. That a slow Sunday morning in the kitchen — coffee in hand, your people nearby — is not separate from taking care of your health. It is part of it.
That is what cooking with joy looks like to me. And that is what this recipe is.
I hope you love it!
INGREDIENTS
70 g almond flour
70 g oat flour
120 g all-purpose flour
2 tsp baking powder
¼ tsp baking soda
½ tsp fine sea salt
1 lemon, zested — plus 1 tsp juice
200 g silken tofu — must be silken, not firm
3 tbsp mild olive oil
2 tbsp maple syrup
1 tsp vanilla extract
110 g (¾ cup) fresh or frozen blueberries
To serve
1 cup (200 g) plain non-fat Greek yogurt — or Skyr for more protein
METHOD
Preheat. Heat oven to 400°F (200°C). Line a baking sheet with parchment.
Blend tofu. Blend 200 g silken tofu until completely smooth. No lumps. Set aside.
Mix dry. Whisk together 70 g almond flour, 70 g oat flour, 120 g all-purpose flour, 2 tsp baking powder, ¼ tsp baking soda, ½ tsp salt, and the lemon zest.
Work in oil. Add 3 tbsp olive oil and rub into the flour mixture with spatula until it resembles coarse, pea-sized crumbs.
Add wet. Add blended tofu, 2 tbsp maple syrup, 1 tsp vanilla, and 1 tsp lemon juice. Stir gently until just combined. The dough will be slightly sticky — that is correct. Do not overmix.
Fold in blueberries. Add 110 g blueberries with 3 or 4 large strokes. If frozen, add straight from the freezer.
Shape and cut. Pat dough into a 1-inch-thick circle on a lightly floured surface. Cut into 8 wedges and space them on the baking sheet.
Bake. Bake 18 to 22 minutes until tops are lightly golden and a toothpick comes out clean.
Cool. Rest on the pan for 5 minutes, then transfer to a wire rack. Best warm.
Serve. Enjoy warm alongside 1 cup of plain non-fat Greek yogurt. Top with a pinch of lemon zest to bring the flavors together.
NUTRITION
NUTRITION
1 scone (1 of 8, approximate)
Calories~190 kcal Protein~6 g Fat~9 g Saturated fat~1 g Carbs~22 g Fiber~2 g Sugar~5 g Sodium~210 mg
1 scone + 1 cup (200 g) plain non-fat Greek yogurt (approximate)
Calories~310 kcal Protein~26 g Fat~10 g Saturated fat~1 g Carbs~29 g Fiber~2 g Sugar~12 g Sodium~282 mg Calcium~220 mg
NOTES
Make ahead and grab and go. Bake a full batch on Sunday while you drink your morning coffee. Let them cool, store in an airtight container in the fridge for up to 4 days, and breakfast is handled before the week even starts. Grab one on your way out the door and warm it in the microwave for 20 seconds. For the full week, freeze individually wrapped in parchment and pull one out the night before. Warm from frozen at 325°F for 8 to 10 minutes or 30 seconds in the microwave. Portion your Greek yogurt into small jars on Sunday too and the whole breakfast is ready to go.
Frozen blueberries. Do not thaw. Fold in straight from the freezer to keep the dough from turning purple and the berries intact through baking.
Do not overmix. Stir just until the dough comes together. If it feels too dry, add water 1 tbsp at a time.
Silken tofu. Must be silken, not firm. Shelf-stable and refrigerated both work. Blend it fully — this step determines the texture.
Gluten-free. Replace all-purpose flour with a 1:1 GF baking blend. Use certified gluten-free oat flour. Texture will be slightly denser.
WHY IT WORKS FOR YOUR HEALTH
Every ingredient in this scone was chosen to do more than one thing. Here is what each health system is getting.
Heart Health
Oat flour contributes beta-glucan, a soluble fiber with strong clinical evidence for LDL cholesterol reduction — multiple randomized controlled trials and meta-analyses support 3 g per day for a meaningful cardiovascular effect. Almond flour adds monounsaturated fat and vitamin E, both consistent features of heart-protective dietary patterns. The silken tofu contributes soy protein, which has a more robust evidence base than most plant proteins for lipid improvement: a meta-analysis of 46 randomized controlled trials found soy protein reduces LDL cholesterol by approximately 3 to 4%. The amount of soy protein in one scone is well below the 25 g per day studied in that research, so the per-serving effect is modest. The stronger claim here is the one the 2026 American Heart Association dietary guidance makes clearly: cardiovascular benefit comes from overall dietary patterns, not individual foods. This scone fits that pattern. Over time, that is what counts.
Brain Health
Blueberries are one of the most emphasized foods in the MIND diet, a dietary pattern associated with slower cognitive decline in observational studies. Their anthocyanin content is linked to reduced oxidative stress in the research literature, though the strongest evidence comes from long-term dietary pattern data rather than single-food studies. One scone provides a meaningful berry serving toward the twice-weekly amount the MIND diet framework recommends. The olive oil supports absorption of fat-soluble vitamin E from the almond flour, which plays a role in protecting neural tissue. These are pattern-level contributions — consistent, cumulative, and worth building into a daily breakfast.
Metabolic Health
Almond and oat flour together produce a lower glycemic response than white flour alone. Beta-glucan from the oat flour slows gastric emptying, which helps moderate blood sugar after eating. The protein from tofu and the fat from olive oil slow digestion further, extending steady energy rather than producing a spike. These are incremental benefits, not transformative ones — but in a breakfast eaten consistently, that steadier start to the day adds up.
Bone + Muscle Health
The silken tofu provides complete protein containing all nine essential amino acids, including leucine, which plays a direct role in muscle protein synthesis. Six grams per scone is modest on its own — which is exactly why the Greek yogurt matters. One scone paired with 1 cup of non-fat Greek yogurt gets you to approximately 26 g, putting this breakfast squarely in that range.
Greek yogurt also delivers approximately 220 mg of calcium per cup, a meaningful contribution toward the daily target of 1,000 to 1,200 mg, supporting bone density alongside the protein. For an extra protein boost, swap to Skyr, which delivers 15 to 17 g of protein per 100 g compared to approximately 10 g in non-fat Greek yogurt.
You do not need a perfect morning to make this work. You need a Sunday, a baking sheet, and about forty minutes. Mix the dough in fifteen minutes, slide the pan into the oven, and let them bake while your coffee brews. By the time your mug is empty the kitchen smells like lemon and warm blueberries and breakfast is done. Make the full batch, keep them in the fridge, and the rest of the week takes care of itself. That is a good morning, even on the hard ones.
This recipe is part of AgeWell Kitchen — a collection of real, joyful recipes built around the best available evidence for what your body actually needs. If you are new here, start with the AgeWell introduction and discover what it means to cook with joy and the four health systems behind every recipe in the collection.
Stay Strong, AgeWell
Dr. Jess
