Low Sodium Scrambled Tofu
Start your day with this flavorful and nutritious Low Sodium Scrambled Tofu recipe—a plant-based delight that's packed with protein and vibrant color. Featuring crumbled firm tofu seasoned with turmeric, garlic powder, and nutritional yeast, this dish delivers a savory, egg-like texture without the added sodium. A touch of unsweetened almond milk ensures a creamy consistency, while fresh parsley, green onions, and diced red bell pepper add pops of freshness and crunch. Perfect for those seeking a heart-healthy, low-sodium breakfast option, it's quick to prepare in just 20 minutes and pairs beautifully with whole grain toast or fresh fruit. Ideal for vegans and anyone embracing wholesome eating habits, this recipe is sure to be your next breakfast favorite!
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Recipe Information
Ingredients
- 14 ounces Firm tofu
- 1 tablespoon Olive oil
- 0.5 teaspoon Turmeric powder
- 0.25 teaspoon Black pepper
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 2 tablespoons Nutritional yeast
- 2 tablespoons Unsweetened almond milk
- 2 tablespoons Chopped fresh parsley
- 2 tablespoons Chopped green onions
- 0.5 cup Red bell pepper, diced
Instructions
Drain the tofu and wrap it in a clean kitchen towel or paper towels. Press it gently to remove excess water. Crumble the tofu into a bowl using your hands until it resembles scrambled eggs.
In a large non-stick skillet, heat the olive oil over medium heat. Add the diced red bell pepper and sauté for 3-4 minutes until softened.
Add the crumbled tofu to the skillet and stir well to combine with the red bell pepper.
Sprinkle turmeric powder, black pepper, garlic powder, and onion powder over the tofu. Stir well so that the spices coat the tofu evenly.
Add the nutritional yeast and almond milk to the tofu mixture. Stir continuously to combine all ingredients and to maintain a creamy texture. Cook for another 2-3 minutes.
Remove the skillet from the heat and stir in the chopped fresh parsley and green onions.
Serve hot and enjoy your low sodium scrambled tofu with whole grain toast or fresh fruit on the side.
Nutrition Facts
Calories |
544 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.6 g | 43% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 116 mg | 5% | |
| Total Carbohydrate | 22.9 g | 8% | |
| Dietary Fiber | 9.8 g | 35% | |
| Total Sugars | 8.1 g | ||
| Protein | 50.2 g | 100% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 726 mg | 56% | |
| Iron | 8.9 mg | 49% | |
| Potassium | 1185 mg | 25% | |
*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.
