Heart-Healthy Tofu Scramble
Start your day with this vibrant and nutrient-packed Heart-Healthy Tofu Scramble, a plant-based twist on a breakfast classic! Packed with protein-rich extra-firm tofu, colorful veggies like bell peppers, cherry tomatoes, and spinach, and seasoned with a flavorful blend of turmeric, cumin, paprika, and nutritional yeast, this dish is as delicious as it is nutritious. Low in sodium and cooked with heart-friendly olive oil, this tofu scramble is perfect for anyone seeking a wholesome, gluten-free, or vegan breakfast option. Ready in just 25 minutes, this quick and easy recipe makes a satisfying meal on its own or pairs beautifully with whole-grain toast for a fiber-rich start to your day. Enjoy the vibrant flavors and health benefits of this breakfast favorite!
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 1 tbsp olive oil
- 0.5 tsp turmeric powder
- 0.5 tsp ground cumin
- 0.25 tsp paprika
- 2 tbsp nutritional yeast
- 0.25 tsp garlic powder
- 1 small onion, finely chopped
- 1 medium bell pepper, diced
- 1 cup cherry tomatoes, halved
- 2 cups baby spinach
- 1 tbsp low-sodium soy sauce or tamari (for gluten-free option)
- 0.125 tsp ground black pepper
- 2 tbsp optional: fresh chives or parsley, chopped (for garnish)
Instructions
Drain and press the tofu to remove excess water. Using a fork or your hands, crumble the tofu into small pieces to resemble scrambled eggs and set aside.
Heat the olive oil in a large non-stick skillet over medium heat.
Add the chopped onion and cook for 2-3 minutes until softened and translucent.
Stir in the diced bell pepper and cook for another 2 minutes until it begins to soften.
Add the cherry tomatoes and cook for 1 minute, letting them release some of their juices.
Reduce the heat to medium-low and add the crumbled tofu to the skillet.
Sprinkle the turmeric powder, ground cumin, paprika, nutritional yeast, and garlic powder evenly over the tofu. Stir well to combine and coat the tofu evenly in the spices.
Add the baby spinach to the skillet and cook for about 2 minutes, stirring occasionally, until the spinach is wilted.
Drizzle the soy sauce or tamari over the tofu scramble and stir to combine. Season with ground black pepper to taste.
Cook for an additional 2-3 minutes, stirring gently, to allow the flavors to meld together and the tofu to warm through.
Remove the skillet from heat and garnish with fresh chives or parsley, if desired.
Serve the tofu scramble immediately on its own or with a slice of whole-grain toast for a complete, heart-healthy meal.
Nutrition Facts
Calories |
855 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.7 g | 60% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 632 mg | 27% | |
| Total Carbohydrate | 43.5 g | 16% | |
| Dietary Fiber | 18.4 g | 66% | |
| Total Sugars | 14.1 g | ||
| Protein | 74.1 g | 148% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2826 mg | 217% | |
| Iron | 16.3 mg | 91% | |
| Potassium | 1940 mg | 41% | |
*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.
