Nutrition
Calories: 509kcal | Carbohydrates: 17.2g | Protein: 49g | Fat: 25.2g | Fiber: 5g
Tofu Scramble is a classic for a reason - it’s high in protein (40%), super easy to make and very versatile. You can add literally any veggies you want and it will still taste awesome!
Servings
Ingredients
- 16 oz Super/Extra Firm Tofu
- 6 tbsp Nutritional Yeast
- 1/4 tsp Turmeric
- 2 tbsp Almond Milk unsweetened, original
- 1/2 tsp Garlic Powder
- 1/2 tsp Onion Powder
- 1/2 tsp Salt
- 1/4 tsp Black Salt
- 1/2 cup Green Pepper diced
- 2 cup Baby Spinach fresh
- 1/4 cup Red Onion diced
- 1 cup Mushrooms sliced
- 1 1/2 servings Vegan Feta I used Follow Your Heart
Instructions
- In a non-stick pan, medium-low heat - saute onions for a couple minutes. Then add in mushrooms, green peppers, and spinach. Saute for another few minutes.
- Use your hands to crumble the block of tofu into the pan. Stir well.
- Add in spices and nutritional yeast. Stir together. Saute for ~10 - 15 minutes, stirring occasionally.
- When everything is cooked (tofu has browned a bit), turn down heat to low, add almond milk and stir.
- Optional (but recommended because duh) add in feta and stir until well mixed.
Equipment
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Notes
Track this on My Fitness Pal searching:
PDV High Protein Tofu Scramble
Soy-free Option:
- Instead of regular tofu, use soy-free tofu such as Fava Bean Tofu.
Did you make this recipe?Mention @proteindeficient.vegan
If you’ve been on the internet at all lately, I’m sure you’ve seen literally everybody talking about the price of eggs. But, guys, who needs eggs for breakfast when tofu scramble exists? Tofu scramble is a classic for a reason – it’s easy and quick to make, tastes incredible and um it’s cheap! I feel like this High Protein Tofu Scramble is one of those meals that you can eat for breakfast, lunch and dinner. I like to make a huge batch of it for meal prepping. A tofu scramble is also great because you can change the flavor by changing what veggies you’re adding in – you could even add in some vegan bacon/sausage!
If you need some other easy, high protein breakfast ideas, definitely checkout these High Protein Overnight Oats and this High Protein Blueberry Smoothie Bowl!
Ingredients
- Extra Firm/Super Firm Tofu – you won’t need to press the tofu before you use it in this recipe, because you’re going to crumble it up really small, so the excess water will just cook off!
- Nutritional Yeast – if you’re newer to plant-based cooking, Nutritional yeast is amazing for adding a cheesy flavor to dishes. Nutritional yeast is a shelf-stable ingredient that you can buy at most grocery stores, and also online. It’s also very high in protein, so more nutritional yeast = more better!
- Turmeric – we are just adding enough of this for color, but turmeric is also very healthy – this is what I learned from the book How Not to Die. It’s also great for inflammation!
- Almond Milk – any plant-based milk will work fine!
- Garlic powder, onion powder, salt.
- Black Salt – if you haven’t used black salt before, it’s awesome! It will make anything taste eggy, and if you eat a lot of it, your farts will also smell like eggs. The Winchester Brothers will show up at your door looking for demons (this is a Supernatural reference).
- Green Bell Pepper, Baby Spinach, Red Onion, Mushrooms – these are the veggies I like in my tofu scramble. Other veggies you could consider swapping in or adding – tomatoes, corn (is this a veggie? IDK), kale.
- Vegan Feta – I love Follow Your Heart Feta in this recipe and highly recommend it. If you’re following a Whole Food Plant-Based (WFPB) diet, feel free to omit it and maybe add in a little more nutritional yeast if you want!
Instructions
- Clean and dice green bell pepper.
- Peel and dice onion.
- Clean and slice mushrooms.
- In a non-stick pan, medium-low heat – saute onions for a couple minutes until translucent. Stir regularly to avoid sticking or burning.
- Then add in mushrooms, green peppers, and baby spinach. Saute for another few minutes until the excess water is cooked out of your veggies.
- Use your hands to crumble the block of tofu into the pan. You want really small crumbles!
- Stir everything together well.
- Add in all of the spices and nutritional yeast. Stir together.
- Saute for ~10 – 15 minutes, stirring occasionally.
- When everything is cooked (tofu has browned a bit), turn down heat to low, add the almond milk and stir.
- Optional (but recommended because duh) add in the vegan feta and stir until well mixed.
Silly Little Haiku
(written by: @muscledeficientvegan)
Stealing eggs is bad
You should eat tofu instead
Leave chickens alone
Author
Protein Deficient Vegan
