Low Fat Scrambled Tofu with Vegetables

Experience a wholesome and flavorful start to your day with this Low Fat Scrambled Tofu with Vegetables, a plant-based twist on classic scrambled eggs. Packed with protein-rich firm tofu, vibrant bell peppers, earthy mushrooms, and nutrient-dense spinach, this recipe is a colorful and nourishing addition to any meal. Seasoned with turmeric for a golden hue, nutritional yeast for a cheesy undertone, and a dash of soy sauce for depth, this dish is both delicious and satisfying. With only 25 minutes from prep to plate, it’s a quick, low-fat, and vegan-friendly option perfect for breakfast, brunch, or even a light dinner. Serve it on its own, over whole-grain toast, or alongside avocado for an irresistible combination.

Nutriscore Rating: 87/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 14 oz firm tofu
• 1 spray olive oil spray
• 0.5 cup onion, finely chopped
• 0.5 cup bell pepper, diced (any color)
• 0.5 cup mushrooms, sliced
• 1 cup spinach, fresh
• 0.5 tsp turmeric powder
• 2 tbsp nutritional yeast
• 0.5 tsp garlic powder
• 1 tbsp soy sauce, low sodium
• 0.25 tsp salt
• 0.25 tsp black pepper

Directions

Step 1

Drain the tofu and wrap it in a clean kitchen towel. Place something heavy on top, like a pan, to press out excess moisture for about 10 minutes.

Step 2

Once tofu is pressed, crumble it into a bowl using your hands or a fork until it reaches a scrambled egg consistency.

Step 3

Heat a non-stick skillet over medium heat and lightly coat with olive oil spray.

Step 4

Add the chopped onion and sauté for 2 minutes until translucent.

Step 5

Add the bell pepper and mushrooms to the skillet. Cook for 3-4 minutes, stirring occasionally, until the vegetables are softened.

Step 6

Stir in the crumbled tofu, turmeric powder, nutritional yeast, garlic powder, soy sauce, salt, and pepper.

Step 7

Cook the mixture for 5-7 minutes, stirring frequently, allowing the flavors to blend and the tofu to heat through.

Step 8

Add the spinach and continue to cook for an additional 2 minutes until the spinach is wilted and everything is well combined.

Step 9

Taste and adjust seasoning if necessary. Serve hot.

Nutrition Facts

Serving size	(857.3g)

Amount per serving	% Daily Value*
Calories	529.3

Total Fat 20.8g	0%
Saturated Fat 2.6g	0%
Polyunsaturated Fat 0.3g
Cholesterol 0mg	0%
Sodium 1653.0mg	0%
Total Carbohydrate 38.9g	0%
Dietary Fiber 15.1g	0%
Total Sugars 14.6g
Protein 59.7g	0%

Vitamin D 7IU	0%
Calcium 790.0mg	0%
Iron 10.5mg	0%
Potassium 2432.7mg	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: 32.2%

Protein: 41.1%

Carbs: 26.8%