Low Fat Tofu Scramble
Start your day with this vibrant and nutrient-packed Low Fat Tofu Scramble, a delicious plant-based alternative to traditional scrambled eggs. Packed with protein-rich firm tofu and colorful vegetables like red bell pepper, onion, and spinach, this quick and easy recipe is seasoned perfectly with turmeric, smoked paprika, and a touch of nutritional yeast for added depth and flavor. A splash of almond milk and low-sodium soy sauce enhances the texture, while the dish remains low in fat and completely dairy-free, making it ideal for vegans, vegetarians, and anyone seeking a healthy breakfast or brunch option. Ready in just 25 minutes, this versatile tofu scramble can be served with whole-grain toast, avocado, or a crisp side salad for a savory and satisfying meal. Perfect for busy mornings, this simple yet flavorful dish is a nutritious way to kickstart your day!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 14 oz firm tofu (drained and pressed)
- 0.5 cup onion (finely chopped)
- 0.5 cup red bell pepper (diced)
- 1 cup baby spinach (packed)
- 1 clove garlic (minced)
- 0.5 tsp turmeric powder
- 0.5 tsp ground cumin
- 0.25 tsp smoked paprika
- 1 tbsp nutritional yeast
- 2 tbsp unsweetened almond milk (or any other plant-based milk)
- 1 tsp low sodium soy sauce (or tamari for gluten-free option)
- 0.25 tsp black pepper
- salt (optional, to taste)
- olive oil spray (for non-stick pan)
Instructions
Drain and press the tofu to remove excess water. Once pressed, crumble the tofu into small, bite-sized pieces with your hands or a fork.
Spray a non-stick pan with olive oil and heat over medium heat.
Add the chopped onion and minced garlic. Sauté for 2-3 minutes until softened and fragrant.
Stir in the diced red bell pepper and cook for another 2 minutes.
Add the crumbled tofu to the pan and gently mix everything together.
Sprinkle in the turmeric powder, ground cumin, smoked paprika, and nutritional yeast. Stir well to coat the tofu evenly with the spices.
Pour in the almond milk and soy sauce (or tamari) to add moisture and depth to the flavors. Stir and cook for another 5 minutes, allowing the tofu to absorb the seasonings.
Fold in the baby spinach and cook for 1-2 minutes until wilted.
Season with black pepper and salt (if desired) to taste.
Serve hot as-is or pair with whole-grain toast, avocado slices, or a side salad for a complete meal.
Nutrition Facts
Calories |
684 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.9 g | 43% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 671 mg | 29% | |
| Total Carbohydrate | 33.7 g | 12% | |
| Dietary Fiber | 14.6 g | 52% | |
| Total Sugars | 9.0 g | ||
| Protein | 68.8 g | 138% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 2843 mg | 219% | |
| Iron | 14.3 mg | 79% | |
| Potassium | 1617 mg | 34% | |
*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.
