If you’re used to eating scrambled eggs for breakfast but want to include more plant-based meals in your routine, tofu scramble is a simple and satisfying alternative. It’s quick to make, filling, and easy to adapt to whatever vegetables you have on hand.
Tofu Scramble Ingredients:
- 1 small onion, finely chopped
- 1 celery stalk, finely chopped
- 1/4 red bell pepper, diced
- 90 g (about ½ block) plain, firm tofu
- A handful of fresh spinach
- 1/2 tsp ground turmeric (for color)
- Salt (black salt, Kala Namak, works especially well)
- Freshly ground black pepper
- A few spring onions, chopped
- 1 tbsp oil, for cooking
Optional for serving:
cucumbers, tomatoes, sauerkraut, cooked beets, whole-grain bread, avocado, or other favorite sides.
Instructions:
- Heat the oil in a pan over medium heat. Add the onion, celery, and red bell pepper. Sauté for about 4–5 minutes, until the vegetables soften.
- Crumble the tofu with your hands or a fork and add it to the pan. Cook for a few more minutes, stirring occasionally, until the tofu is lightly golden.
- Add the turmeric, spinach, salt, and pepper. Stir gently until the spinach wilts.
- Remove from heat, sprinkle with chopped spring onions, and serve with your chosen sides.
Notes:
This tofu scramble is a fantastic source of plant-based protein and works well for breakfast, brunch, or a light meal any time of day.
Nutrition (per serving):
Calories: 180 | Protein: 12 g | Carbs: 8 g | Fat: 11 g | Fiber: 3
Why Tofu Scramble Works So Well
Tofu scramble is a popular plant-based breakfast because it provides a good amount of protein without using eggs or dairy. Turmeric adds color and antioxidants, while vegetables increase fiber and micronutrients. This dish is also easy to customize, making it suitable for everyday meals and simple meal prep.
If you enjoy simple plant-based breakfasts, you may also like this chickpea omelet recipe.
Tofu is a nutritious plant-based protein that also provides iron and calcium, as explained by Healthline.