Tofu Scramble Recipe
This tofu scramble is a nutritious, heart-healthy breakfast that supports healthy blood pressure.
Made with turmeric, spinach, and bell peppers, it’s a flavorful plant-based option.
High in protein and packed with vibrant vegetables, this dish is a satisfying way to start your day.
Enjoy it as is or with a slice of whole-grain toast for a well-rounded breakfast.
| Prep, cook, and total time | Calories per serving |
|---|---|
| Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes | Approximately 200 calories Firm tofu (½ block): ~100 calories Spinach (1 cup): ~10 calories Bell peppers (½ cup, diced): ~20 calories Olive oil (1 tsp): ~40 calories |
Ingredients
- ½ block firm tofu, crumbled
- 1 teaspoon olive oil
- ½ cup diced bell peppers (any color)
- 1 cup fresh spinach
- ½ teaspoon turmeric
- ½ teaspoon garlic powder
- Salt-free seasoning blend (optional, for flavor)
- Fresh parsley for garnish (optional)
Instruction
- Heat olive oil in a nonstick skillet over medium heat.
- Add the diced bell peppers and sauté for 2–3 minutes until softened.
- Stir in the crumbled tofu, turmeric, garlic powder, and salt-free seasoning. Cook for 5 minutes, stirring occasionally.
- Add the spinach and cook for another 2 minutes, or until wilted.
- Transfer the scramble to a plate, garnish with fresh parsley if desired, and serve warm.
Photos
Extra tips
Flavor variations
- Southwest Style: Add a pinch of smoked paprika and diced tomatoes for a smoky flavor.
- Herb Infusion: Include fresh basil or cilantro for an aromatic touch.
- Veggie Boost: Mix in shredded carrots or zucchini for additional nutrients.
- Cheesy Delight: Sprinkle a small amount of nutritional yeast for a cheesy flavor.
Storage tips
- Refrigerate leftovers in an airtight container for up to 2 days. Reheat in a skillet for the best texture.
- Freeze portions in individual containers for meal prep. Thaw and reheat as needed.
Nutritional insight
- Turmeric is known for its anti-inflammatory properties and adds vibrant color to the dish.
- Spinach is high in potassium, a key nutrient for managing blood pressure.
- Tofu provides a plant-based source of protein, making this meal both satisfying and heart-friendly.
- Bell peppers add a dose of vitamin C and antioxidants for overall health.
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