Low Fat Scrambled Tofu with Vegetables
Transform your breakfast or lunch routine with this protein-packed, Low Fat Scrambled Tofu with Vegetables recipe! Perfect for those craving a healthy, vegan-friendly alternative to scrambled eggs, this dish features firm tofu crumbled to perfection and infused with bold flavors like turmeric, garlic powder, and nutritional yeast. A medley of colorful veggies—think bell peppers, onions, mushrooms, and spinach—adds vibrant textures and essential nutrients, making every bite as satisfying as it is nourishing. Quick and easy to prepare in under 30 minutes, this light yet filling recipe is ideal for meal prep or a wholesome weekday meal. Serve it hot and enjoy a flavorful, nutrient-dense dish that's as good for your taste buds as it is for your wellness goals.
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Recipe Information
Ingredients
- 14 oz firm tofu
- 1 spray olive oil spray
- 0.5 cup onion, finely chopped
- 0.5 cup bell pepper, diced (any color)
- 0.5 cup mushrooms, sliced
- 1 cup spinach, fresh
- 0.5 tsp turmeric powder
- 2 tbsp nutritional yeast
- 0.5 tsp garlic powder
- 1 tbsp soy sauce, low sodium
- 0.25 tsp salt
- 0.25 tsp black pepper
Instructions
Drain the tofu and wrap it in a clean kitchen towel. Place something heavy on top, like a pan, to press out excess moisture for about 10 minutes.
Once tofu is pressed, crumble it into a bowl using your hands or a fork until it reaches a scrambled egg consistency.
Heat a non-stick skillet over medium heat and lightly coat with olive oil spray.
Add the chopped onion and sauté for 2 minutes until translucent.
Add the bell pepper and mushrooms to the skillet. Cook for 3-4 minutes, stirring occasionally, until the vegetables are softened.
Stir in the crumbled tofu, turmeric powder, nutritional yeast, garlic powder, soy sauce, salt, and pepper.
Cook the mixture for 5-7 minutes, stirring frequently, allowing the flavors to blend and the tofu to heat through.
Add the spinach and continue to cook for an additional 2 minutes until the spinach is wilted and everything is well combined.
Taste and adjust seasoning if necessary. Serve hot.
Nutrition Facts
Calories |
529 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.8 g | 27% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1653 mg | 72% | |
| Total Carbohydrate | 38.9 g | 14% | |
| Dietary Fiber | 15.1 g | 54% | |
| Total Sugars | 14.6 g | ||
| Protein | 59.7 g | 119% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 790 mg | 61% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 2433 mg | 52% | |
*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.
