Low Sodium Tofu Scramble
Wake up to the vibrant flavors of this Low Sodium Tofu Scramble, a hearty and nutritious plant-based breakfast packed with fresh veggies and bold seasonings. Made with protein-rich extra-firm tofu, colorful bell peppers, zucchini, and baby spinach, this recipe is seasoned with turmeric, garlic, onion powder, and a sprinkle of nutritional yeast for a cheesy, umami twist—all without the need for added salt. It’s the perfect low-sodium, vegan alternative to traditional scrambled eggs, offering a quick 25-minute meal that’s both satisfying and healthy. Serve it alongside whole-grain toast or avocado slices for a wholesome start to your day, whether you’re meal prepping or enjoying a relaxed weekend brunch. Perfect for vegan and heart-healthy diets, this flavorful tofu scramble is a must-try for anyone seeking a delicious and low-sodium breakfast option.
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Recipe Information
Ingredients
- 14 oz Extra-firm tofu
- 1 tbsp Olive oil
- 0.5 tsp Turmeric powder
- 0.25 tsp Black pepper
- 0.5 tsp Garlic powder
- 0.5 tsp Onion powder
- 2 tbsp Nutritional yeast
- 1 medium Bell pepper, diced
- 1 small Zucchini, diced
- 1 cup Baby spinach
- 2 stalks Green onions, chopped
- 2 tbsp Fresh parsley, chopped
Instructions
Drain the tofu and wrap it in a clean kitchen towel. Press gently to remove excess water. Alternatively, place it under a heavy pan for 5-10 minutes.
Once the tofu is pressed, crumble it using your hands or a fork into small bite-sized pieces and set aside.
Heat olive oil in a large skillet over medium heat.
Add the diced bell pepper and zucchini to the skillet. Sauté for 3-4 minutes until they begin to soften.
Add the crumbled tofu to the skillet, stirring to combine with the vegetables.
Sprinkle the turmeric powder, garlic powder, onion powder, black pepper, and nutritional yeast over the tofu mixture. Stir well to ensure the tofu is evenly coated and takes on a yellow hue from the turmeric.
Continue to cook for 5-6 minutes, stirring occasionally to prevent sticking.
Add the baby spinach and cook for an additional 1-2 minutes until wilted.
Remove the skillet from heat and stir in the chopped green onions and fresh parsley.
Serve warm. This tofu scramble pairs well with whole-grain toast, avocado slices, or a side of roasted potatoes.
Nutrition Facts
Calories |
847 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.9 g | 60% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 120 mg | 5% | |
| Total Carbohydrate | 41.0 g | 15% | |
| Dietary Fiber | 18.5 g | 66% | |
| Total Sugars | 13.0 g | ||
| Protein | 73.4 g | 147% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2831 mg | 218% | |
| Iron | 15.5 mg | 86% | |
| Potassium | 2094 mg | 45% | |
*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.
