Low Carb Scrambled Tofu with Vegetables

Brighten up your mornings or fuel your day with this Low Carb Scrambled Tofu with Vegetables—a wholesome, plant-based alternative to traditional scrambled eggs. Packed with protein-rich firm tofu and a vibrant medley of red bell pepper, zucchini, spinach, and juicy cherry tomatoes, this recipe brings nutrition and bold flavors to your table. Seasoned with aromatic spices like garlic and turmeric, and finished with a sprinkle of nutritional yeast for a cheesy, savory touch, this dish is as delicious as it is healthy. Quick and easy to prepare, it’s perfect for busy weekdays or leisurely weekend brunches. Serve it warm, garnished with fresh cilantro, for a low-carb, vegan breakfast or lunch option that’s satisfying, nutrient-packed, and wonderfully customizable.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 2

Ingredients

• 350 grams Firm tofu
• 1 medium Red bell pepper
• 1 small Zucchini
• 100 grams Spinach
• 100 grams Cherry tomatoes
• 2 tablespoons Olive oil
• 1 teaspoon Onion powder
• 1 teaspoon Garlic powder
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Nutritional yeast
• 2 tablespoons Fresh cilantro

Directions

Step 1

Press the tofu to remove excess moisture. Wrap it in a clean kitchen towel and place a heavy object on top for about 15 minutes.

Step 2

Meanwhile, wash and chop the red bell pepper into small pieces. Slice the zucchini into half-moons, and roughly chop the spinach. Halve the cherry tomatoes.

Step 3

After the tofu is pressed, crumble it into bite-sized pieces using your hands or a fork until it resembles scrambled eggs.

Step 4

Heat olive oil in a large non-stick skillet over medium heat.

Step 5

Add the red bell pepper and zucchini to the skillet, and sauté for about 3-4 minutes until they begin to soften.

Step 6

Add the crumbled tofu to the skillet. Sprinkle with onion powder, garlic powder, turmeric powder, salt, and black pepper. Stir well to incorporate the spices evenly.

Step 7

Cook the tofu and vegetables for 5-6 minutes, stirring occasionally, until the tofu is heated through and slightly golden.

Step 8

Add the spinach and cherry tomatoes to the skillet, and cook for an additional 2-3 minutes until the spinach is wilted and the tomatoes are warm.

Step 9

Sprinkle nutritional yeast over the tofu scramble and mix well.

Step 10

Remove the skillet from the heat and garnish with freshly chopped cilantro before serving.

Step 11

Serve immediately for a warm and satisfying meal. Enjoy!

Nutrition Facts

Serving size	(875.1g)

Amount per serving	% Daily Value*
Calories	741.1

Total Fat 46.3g	0%
Saturated Fat 6.7g	0%
Polyunsaturated Fat 2.9g
Cholesterol 0mg	0%
Sodium 2808.1mg	0%
Total Carbohydrate 42.4g	0%
Dietary Fiber 13.9g	0%
Total Sugars 21.9g
Protein 50.6g	0%

Vitamin D 0IU	0%
Calcium 670.2mg	0%
Iron 9.7mg	0%
Potassium 2225.6mg	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: 52.8%

Protein: 25.7%

Carbs: 21.5%