Low Sodium Scrambled Tofu

Start your day with a hearty, flavorful twist on a breakfast classic with this Low Sodium Scrambled Tofu recipe. Perfect for those seeking a plant-based, heart-healthy alternative, this dish transforms firm tofu into a vibrant scramble seasoned with turmeric, garlic powder, and onion powder. A touch of nutritional yeast and unsweetened almond milk creates a creamy, cheesy finish without the need for excess salt. Packed with fresh veggies like red bell pepper, parsley, and green onions, this one-pan recipe is ready in just 20 minutes, making it an easy and nutritious choice for busy mornings. Pair it with whole-grain toast or a side of fresh fruit for a satisfying, low-sodium breakfast that doesn’t compromise on flavor.

Nutriscore Rating: 90/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 14 ounces Firm tofu
• 1 tablespoon Olive oil
• 0.5 teaspoon Turmeric powder
• 0.25 teaspoon Black pepper
• 0.5 teaspoon Garlic powder
• 0.5 teaspoon Onion powder
• 2 tablespoons Nutritional yeast
• 2 tablespoons Unsweetened almond milk
• 2 tablespoons Chopped fresh parsley
• 2 tablespoons Chopped green onions
• 0.5 cup Red bell pepper, diced

Directions

Step 1

Drain the tofu and wrap it in a clean kitchen towel or paper towels. Press it gently to remove excess water. Crumble the tofu into a bowl using your hands until it resembles scrambled eggs.

Step 2

In a large non-stick skillet, heat the olive oil over medium heat. Add the diced red bell pepper and sauté for 3-4 minutes until softened.

Step 3

Add the crumbled tofu to the skillet and stir well to combine with the red bell pepper.

Step 4

Sprinkle turmeric powder, black pepper, garlic powder, and onion powder over the tofu. Stir well so that the spices coat the tofu evenly.

Step 5

Add the nutritional yeast and almond milk to the tofu mixture. Stir continuously to combine all ingredients and to maintain a creamy texture. Cook for another 2-3 minutes.

Step 6

Remove the skillet from the heat and stir in the chopped fresh parsley and green onions.

Step 7

Serve hot and enjoy your low sodium scrambled tofu with whole grain toast or fresh fruit on the side.

Nutrition Facts

Serving size	(553.2g)

Amount per serving	% Daily Value*
Calories	544.0

Total Fat 33.6g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 1.4g
Cholesterol 0mg	0%
Sodium 115.5mg	0%
Total Carbohydrate 22.9g	0%
Dietary Fiber 9.8g	0%
Total Sugars 8.1g
Protein 50.2g	0%

Vitamin D 11.0IU	0%
Calcium 725.6mg	0%
Iron 8.9mg	0%
Potassium 1185.3mg	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: 50.8%

Protein: 33.8%

Carbs: 15.4%