Low Fat Tofu Scramble

Experience the ultimate guilt-free breakfast with this Low Fat Tofu Scramble, a vibrant and nutrient-packed plant-based alternative to scrambled eggs. Perfectly spiced with turmeric, ground cumin, and smoked paprika, this dish features protein-rich crumbled tofu, tender sautéed vegetables, and a touch of nutritional yeast for a subtle savory kick. The addition of baby spinach infuses freshness while almond milk and soy sauce provide a creamy, umami-rich balance. Quick and easy to prepare in just 25 minutes, this recipe is not only low in fat but also gluten-free-friendly when made with tamari. Serve it alongside whole-grain toast, avocado slices, or your favorite side for a wholesome, satisfying start to the day!

Nutriscore Rating: 89/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 2

Ingredients

• 14 oz firm tofu (drained and pressed)
• 0.5 cup onion (finely chopped)
• 0.5 cup red bell pepper (diced)
• 1 cup baby spinach (packed)
• 1 clove garlic (minced)
• 0.5 tsp turmeric powder
• 0.5 tsp ground cumin
• 0.25 tsp smoked paprika
• 1 tbsp nutritional yeast
• 2 tbsp unsweetened almond milk (or any other plant-based milk)
• 1 tsp low sodium soy sauce (or tamari for gluten-free option)
• 0.25 tsp black pepper
• 0 salt (optional, to taste)
• 0 olive oil spray (for non-stick pan)

Directions

Step 1

Drain and press the tofu to remove excess water. Once pressed, crumble the tofu into small, bite-sized pieces with your hands or a fork.

Step 2

Spray a non-stick pan with olive oil and heat over medium heat.

Step 3

Add the chopped onion and minced garlic. Sauté for 2-3 minutes until softened and fragrant.

Step 4

Stir in the diced red bell pepper and cook for another 2 minutes.

Step 5

Add the crumbled tofu to the pan and gently mix everything together.

Step 6

Sprinkle in the turmeric powder, ground cumin, smoked paprika, and nutritional yeast. Stir well to coat the tofu evenly with the spices.

Step 7

Pour in the almond milk and soy sauce (or tamari) to add moisture and depth to the flavors. Stir and cook for another 5 minutes, allowing the tofu to absorb the seasonings.

Step 8

Fold in the baby spinach and cook for 1-2 minutes until wilted.

Step 9

Season with black pepper and salt (if desired) to taste.

Step 10

Serve hot as-is or pair with whole-grain toast, avocado slices, or a side salad for a complete meal.

Nutrition Facts

Serving size	(624.0g)

Amount per serving	% Daily Value*
Calories	683.8

Total Fat 33.9g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 670.9mg	0%
Total Carbohydrate 33.7g	0%
Dietary Fiber 14.6g	0%
Total Sugars 9.0g
Protein 68.8g	0%

Vitamin D 12.5IU	0%
Calcium 2842.8mg	0%
Iron 14.3mg	0%
Potassium 1616.9mg	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: 42.7%

Protein: 38.5%

Carbs: 18.9%