High Protein Scrambled Tofu with Vegetables

Packed with plant-based protein and vibrant veggies, this High-Protein Scrambled Tofu with Vegetables is a nourishing and flavorful twist on a classic breakfast scramble. Made with firm tofu crumbled to perfection and seasoned with turmeric, nutritional yeast, and soy sauce, this recipe delivers a rich, savory flavor while staying completely vegan. A medley of fresh red bell pepper, zucchini, spinach, and aromatic garlic and red onion adds both color and a boost of vitamins. Ready in just 30 minutes, it’s a quick and healthy option perfect for busy mornings or a satisfying lunch. Enjoy it on its own, paired with toasted bread, or served over quinoa for an extra dose of protein and fiber. This plant-powered meal is easy to customize, highly nutritious, and perfect for those seeking a wholesome, vegan-friendly breakfast idea!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 400 grams firm tofu
• 2 tablespoons olive oil
• 1 medium red bell pepper
• 1 medium zucchini
• 100 grams spinach
• 1 small red onion
• 2 cloves garlic
• 1 teaspoon turmeric
• 2 tablespoons nutritional yeast
• 1 tablespoon soy sauce
• 0.5 teaspoon black pepper
• 0.25 teaspoon salt

Directions

Step 1

Drain the tofu and wrap it in a clean kitchen towel. Press it gently to remove excess moisture.

Step 2

Crumble the tofu into small pieces using a fork or your hands. Set aside.

Step 3

Dice the red bell pepper and zucchini into small cubes. Finely chop the red onion and garlic cloves.

Step 4

In a large skillet, heat olive oil over medium heat.

Step 5

Add the red onion and garlic to the skillet and sauté for 2-3 minutes until the onion becomes translucent.

Step 6

Add the diced bell pepper and zucchini to the skillet. Cook for another 5 minutes until they begin to soften.

Step 7

Stir in the crumbled tofu, turmeric, and nutritional yeast. Mix well to ensure the tofu is evenly coated with the spices.

Step 8

Pour the soy sauce over the mixture and stir to combine.

Step 9

Add the spinach to the skillet and cook for another 2-3 minutes until the spinach wilts.

Step 10

Season with salt and black pepper, adjusting to taste. Stir everything together.

Step 11

Serve hot, pairing with a side of toasted bread or over a bed of cooked quinoa for an extra protein boost.

Nutrition Facts

Serving size	(990.6g)

Amount per serving	% Daily Value*
Calories	828.0

Total Fat 48.7g	0%
Saturated Fat 7.1g	0%
Polyunsaturated Fat 3.0g
Cholesterol 0mg	0%
Sodium 3232.9mg	0%
Total Carbohydrate 53.1g	0%
Dietary Fiber 15.5g	0%
Total Sugars 27.8g
Protein 57.9g	0%

Vitamin D 0IU	0%
Calcium 768.1mg	0%
Iron 11.1mg	0%
Potassium 2359.5mg	0%

*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: 49.7%

Protein: 26.2%

Carbs: 24.1%