High Protein Tofu Scramble
Elevate your breakfast game with this High Protein Tofu Scramble, a vegan powerhouse of flavor and nutrition! Packed with firm tofu, nutrient-rich spinach, and juicy cherry tomatoes, this quick and easy recipe is a perfect blend of savory spices like turmeric, nutritional yeast, and black salt, which lends a signature "eggy" flavor. Optional cooked lentils amp up the protein content, making it ideal for post-workout recovery or a satisfying start to your day. Ready in just 20 minutes, this one-pan dish is customizable, gluten-free (when made with tamari), and a delightful way to incorporate plant-based goodness into your meals. Serve it hot with a sprinkle of fresh green onions, and enjoy a healthy, protein-packed breakfast or brunch that’s both delicious and energizing!
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Recipe Information
Ingredients
- 400 grams firm tofu
- 1 tablespoon olive oil
- 0.5 teaspoon turmeric powder
- 2 tablespoons nutritional yeast
- 0.5 teaspoon onion powder
- 0.5 teaspoon garlic powder
- 0.25 teaspoon black salt (kala namak)
- 0.25 teaspoon ground black pepper
- 2 cups spinach leaves
- 1 cup cherry tomatoes
- 0.5 cup cooked lentils (optional, for extra protein)
- 1 teaspoon soy sauce or tamari (for gluten-free option)
- 2 stalks green onions, chopped
Instructions
Drain the tofu and gently press it between paper towels to remove excess water. Crumble the tofu into small pieces with your hands or a fork.
Heat the olive oil in a non-stick skillet over medium heat.
Add the crumbled tofu to the skillet and cook for 2 minutes, stirring occasionally.
Sprinkle the turmeric powder, nutritional yeast, onion powder, garlic powder, black salt, and black pepper over the tofu. Stir well to coat evenly.
Add the spinach leaves and cherry tomatoes to the skillet. Cook for 3-4 minutes until the spinach has wilted and the tomatoes are slightly softened.
For extra protein, stir in the cooked lentils if using, and cook for 1-2 additional minutes until heated through.
Drizzle soy sauce or tamari over the mixture and stir to combine.
Taste and adjust seasoning if necessary.
Serve hot, garnished with chopped green onions. Enjoy your high-protein tofu scramble!
Nutrition Facts
Calories |
681 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.9 g | 43% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 925 mg | 40% | |
| Total Carbohydrate | 47.5 g | 17% | |
| Dietary Fiber | 19.4 g | 69% | |
| Total Sugars | 11.5 g | ||
| Protein | 61.8 g | 124% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 744 mg | 57% | |
| Iron | 13.3 mg | 74% | |
| Potassium | 1998 mg | 43% | |
*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.
