Scrambled Tofu

Elevate your breakfast game with this vibrant and protein-packed Scrambled Tofu recipe! Perfect for vegans and anyone looking for a wholesome plant-based alternative to traditional scrambled eggs, this dish blends crumbled firm tofu with aromatic spices like turmeric and garlic powder for a golden, flavorful result. Sautéed onions and red bell peppers add natural sweetness, while fresh spinach offers a nutrient-rich touch. Topped with nutritional yeast for a cheesy, umami boost and garnished with parsley, this quick and easy 25-minute recipe is ideal for busy mornings. Serve it with toast, tortillas, or as a filling for breakfast bowls for a satisfying start to your day.

Nutriscore Rating: 86/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 14 ounces Firm tofu
• 1 tablespoon Olive oil
• 0.5 cup Onion
• 0.5 cup Red bell pepper
• 0.5 teaspoon Turmeric powder
• 2 tablespoons Nutritional yeast
• 0.5 teaspoon Garlic powder
• 1 cup Fresh spinach
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Fresh parsley

Directions

Step 1

Drain and press the tofu to remove excess moisture. Use a tofu press or wrap the tofu in a clean kitchen towel and place a heavy object on top for about 10-15 minutes.

Step 2

Once pressed, crumble the tofu into bite-sized pieces with your hands or use a fork.

Step 3

Heat olive oil in a large skillet over medium heat.

Step 4

Add the chopped onion and red bell pepper to the skillet. Sauté for about 5 minutes or until the vegetables are soft.

Step 5

Stir in the crumbled tofu and cook for another 5 minutes, stirring occasionally.

Step 6

Sprinkle turmeric powder, nutritional yeast, and garlic powder over the tofu mixture. Stir well to evenly coat the tofu.

Step 7

Increase the heat to medium-high and add the fresh spinach, cooking until wilted, about 2-3 minutes.

Step 8

Season with salt and black pepper, adjusting to taste.

Step 9

Remove the skillet from heat and stir in freshly chopped parsley.

Step 10

Serve hot as it is, or pair with toast, tortillas, or as part of a breakfast bowl.

Nutrition Facts

Serving size	(629.6g)

Amount per serving	% Daily Value*
Calories	579.0

Total Fat 33.2g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1294.6mg	0%
Total Carbohydrate 31.5g	0%
Dietary Fiber 11.0g	0%
Total Sugars 11.9g
Protein 51.4g	0%

Vitamin D 0IU	0%
Calcium 680.4mg	0%
Iron 9.2mg	0%
Potassium 1185.9mg	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: 47.4%

Protein: 32.6%

Carbs: 20.0%