High Protein Scrambled Tofu with Vegetables
Elevate your breakfast or brunch game with this vibrant High Protein Scrambled Tofu with Vegetables recipe—a nutritious, plant-based alternative to traditional scrambled eggs! Packed with 400 grams of protein-rich firm tofu, colorful red bell peppers, zucchini, spinach, and aromatic garlic and onion, this dish delivers a flavorful punch while staying healthy. Seasoned with earthy turmeric, savory nutritional yeast, and a hint of soy sauce, each bite is bursting with umami goodness. Ready in just 30 minutes, this quick and satisfying meal is perfect for busy mornings. Pair it with toasted bread or serve it over quinoa to create a wholesome, protein-packed plate that’s vegan-friendly and full of energy. Perfect for meal prep, light lunches, or a hearty breakfast, this recipe is a must-try for those seeking a delicious and nutrient-dense option.
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Recipe Information
Ingredients
- 400 grams firm tofu
- 2 tablespoons olive oil
- 1 medium red bell pepper
- 1 medium zucchini
- 100 grams spinach
- 1 small red onion
- 2 cloves garlic
- 1 teaspoon turmeric
- 2 tablespoons nutritional yeast
- 1 tablespoon soy sauce
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
Instructions
Drain the tofu and wrap it in a clean kitchen towel. Press it gently to remove excess moisture.
Crumble the tofu into small pieces using a fork or your hands. Set aside.
Dice the red bell pepper and zucchini into small cubes. Finely chop the red onion and garlic cloves.
In a large skillet, heat olive oil over medium heat.
Add the red onion and garlic to the skillet and sauté for 2-3 minutes until the onion becomes translucent.
Add the diced bell pepper and zucchini to the skillet. Cook for another 5 minutes until they begin to soften.
Stir in the crumbled tofu, turmeric, and nutritional yeast. Mix well to ensure the tofu is evenly coated with the spices.
Pour the soy sauce over the mixture and stir to combine.
Add the spinach to the skillet and cook for another 2-3 minutes until the spinach wilts.
Season with salt and black pepper, adjusting to taste. Stir everything together.
Serve hot, pairing with a side of toasted bread or over a bed of cooked quinoa for an extra protein boost.
Nutrition Facts
Calories |
251 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.4 g | 20% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 307 mg | 13% | |
| Total Carbohydrate | 11.9 g | 4% | |
| Dietary Fiber | 5.2 g | 19% | |
| Total Sugars | 3.8 g | ||
| Protein | 19.4 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 730 mg | 56% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 663 mg | 14% | |
*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.
