Scrambled Tofu
Start your day with a vibrant and protein-packed twist on a classic breakfast with this Scrambled Tofu recipe! This delicious plant-based alternative to scrambled eggs is made with firm tofu crumbled to perfection and seasoned with aromatic turmeric, garlic powder, and nutritional yeast for a satisfying umami flavor and a gorgeous golden hue. Sautéed onions, red bell peppers, and fresh spinach add a burst of color, nutrients, and natural sweetness, while parsley gives a fresh finishing touch. Quick and easy to prepare in just 25 minutes, this healthy vegan dish is perfect for busy mornings or a wholesome brunch. Serve it alongside toast, tortillas, or in a breakfast bowl to create a meal that’s as nourishing as it is flavorful. Looking for an easy, gluten-free, and dairy-free breakfast idea? This Scrambled Tofu will be your new go-to!
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Recipe Information
Ingredients
- 14 ounces Firm tofu
- 1 tablespoon Olive oil
- 0.5 cup Onion
- 0.5 cup Red bell pepper
- 0.5 teaspoon Turmeric powder
- 2 tablespoons Nutritional yeast
- 0.5 teaspoon Garlic powder
- 1 cup Fresh spinach
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh parsley
Instructions
Drain and press the tofu to remove excess moisture. Use a tofu press or wrap the tofu in a clean kitchen towel and place a heavy object on top for about 10-15 minutes.
Once pressed, crumble the tofu into bite-sized pieces with your hands or use a fork.
Heat olive oil in a large skillet over medium heat.
Add the chopped onion and red bell pepper to the skillet. Sauté for about 5 minutes or until the vegetables are soft.
Stir in the crumbled tofu and cook for another 5 minutes, stirring occasionally.
Sprinkle turmeric powder, nutritional yeast, and garlic powder over the tofu mixture. Stir well to evenly coat the tofu.
Increase the heat to medium-high and add the fresh spinach, cooking until wilted, about 2-3 minutes.
Season with salt and black pepper, adjusting to taste.
Remove the skillet from heat and stir in freshly chopped parsley.
Serve hot as it is, or pair with toast, tortillas, or as part of a breakfast bowl.
Nutrition Facts
Calories |
201 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.6 g | 15% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 267 mg | 12% | |
| Total Carbohydrate | 8.4 g | 3% | |
| Dietary Fiber | 4.0 g | 14% | |
| Total Sugars | 2.1 g | ||
| Protein | 17.6 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 701 mg | 54% | |
| Iron | 3.5 mg | 20% | |
| Potassium | 363 mg | 8% | |
*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.
