Scrambled-tofu-in-a-pan

The Best Breakfast Tofu Scramble with Spinach

Breakfast tofu scramble is nutritious, filling and high in protein. It’s got plenty of healthy veggies with spinach, tomatoes and pepper (OK the latter two technically fruits, but never mind). It can be served by itself along with some good quality bread, or part of a bigger breakfast ensemble.

In our house we often have it on the weekend, when there is more free time available to prepare breakfast. It’s a great option if you fancy something more satisfying in the morning. There are no laws saying it has to be a breakfast meal either. It can also serve as a satisfying lunch or dinner.

Scrambled-tofu-ingredients

Breakfast Tofu Scramble and Mushrooms

If you like mushrooms, adding a variety of more exotic mushroom types really enhances this meal. This may require a trip a trip your local specialist food store, although many supermarkets now have more varieties of mushrooms available. I’m a big fan of shiitake mushrooms if I can get them. Eating mushrooms is associated with numerous positive health benefits such as being protective against heart disease.

Also with spinach, pepper, tomatoes and onion in this tofu scramble, its a great way of getting more veggies into your diet. (OK tomatoes and peppers are technically fruits, but let’s not get too nerdy about it) You also get a portion of greens under the belt to start the day .

A High Protein Breakfast

Tofu is a high protein plant based source containing around 8 grams of protein per 100g. This breakfast tofu scramble contains over 20g of protein per person, so can form part of a high protein breakfast.

Added Spice

Personally, I like spicy food, even at breakfast time, however if its not your thing, you can leave out the cayenne pepper. If it is your thing, some fresh chili also works really well as an alternative if you have it available.

Nutritional Yeast

If you’re not familiar with nutritional yeast, its a dried inactive yeast that is added to food. It gives a cheesy taste and also creates a cheesy texture when heated, and its often added to meals in the place of dairy to give a cheesy flavour. It provides an additional cheesy flavour to this dish, however can easily be omitted if you don’t have it available. It’s not available in supermarkets near me, so usually involves a run to the health food shop.

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Breakfast Tofu Scramble

A hearty breakfast tofu scramble with mushrooms, tomatoes, spinach and pepper
Prep Time5 mins
Cook Time15 mins
Course: Breakfast
Keyword: Breakfast Tofu Scramble
Servings: 2 full meal portions (or 4 side serving portions)
Author: SimonDeaneHealth

Ingredients

  • 400 gram block of tofu cut into cubes
  • 120 grams of mushrooms of choice
  • 1 bunch of baby spinach about 100 grams
  • 1 red pepper
  • 20 cherry tomatoes
  • 1 tablespoon of tamari
  • 1 garlic clove
  • 1 small onion
  • 1 tablespoon of ground turmeric
  • 1 tablespoon of ground cumin
  • 1 sprinkle of nutritional yeast optional
  • 1/2 teaspoon of cayenne pepper optional
  • 1/2 teaspoon of smoked paprika optional
  • 1 tbsp of olive oil

Instructions

  • Add the olive oil to a pan along with the chopped onion to a pan on a medium/high heat. Stir regularly for about 3 minutes until the onions soften. Add the finely chopped garlic and cook for another 30 seconds, ensuring the garlic doesn't burn. 
  • Add the tofu into cubes and add the the pan. Flatten with back of a wooden spoon in order to break it up the cubes and give that scrambled texture. 
  • Add the chopped mushrooms, chopped tomatoes, chopped red pepper, the tamari, the turmeric, the cumin, the cayenne pepper and the smoked paprika and stir regularly for another five minutes, keeping on a medium to medium high heat.  
  • Add the spinach, bring the heat down to a medium heat for another couple of minutes until the spinach has wilted down. 
  • Take off the heat, stir in the nutritional yeast if using. 
  • Season with some black pepper and serve. 

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