Hearty Tofu Scramble
This Tofu Scramble is a delicious and nutritious plant-based breakfast, perfect as a high-protein, low-calorie alternative to scrambled eggs. Packed with vibrant vegetables and savory seasonings, it's a fantastic way to start your day.
By CuocoMitra · Published · Updated 13 September 2026
- Total time
- Prep
- Cook
- Serves
- 2
- Per serving
- 316kcal
- Difficulty
- easy
Hearty Tofu Scramble is a easy Tofu Scramble recipe that serves 2 and takes 25 minutes (10 minutes prep, 15 minutes cooking). It uses 11 ingredients across 4 steps. Each serving provides about 315.6 calories.
Ingredients
11 ingredients for 2 servings. Open any ingredient for its nutrition detail.
Firm TofuPressed and crumbled400 gHOUSE FOODS Premium Firm Tofu
Legumes and Legume Productssr_legacyIn this recipe: 400 g, Pressed and crumbled
Per 100 g
Calories85 kcalProtein10.9gCarbs0.97gFat4.19gFiber0.9gCommon portions
oz 2 undetermined 56 g oz 3 undetermined 84 g Main proteinTexture enhancerFlavor absorberMildNuttyUmami- Nutritional YeastFor cheesy flavor30 g
Saccharomyces cerevisiae
OtherYeast productsIn this recipe: 30 g, For cheesy flavor
Per 100 g
Calories325 kcalProtein50gCarbs36gFat5gFiber22gCommon portions
100 g 100 g 1 tbsp 5 g 1 cup 60 g Umami builderFlavoringCheese substituteSavoryUmamiCheesy 
TurmericFor color and mild flavor5 gCurcuma longa
Herbs & SpicesSpicesIn this recipe: 5 g, For color and mild flavor
Per 100 g
Calories312 kcalProtein9.68gCarbs67.1gFat3.25gFiber22.7gCommon portions
tsp 1 undetermined 3 g tbsp 1 undetermined 9.4 g Coloring agentFlavor enhancerAromaticEarthyBitterPeppery
Raw OnionsFinely diced150 gOnions, raw
Vegetables and Vegetable Productssr_legacyIn this recipe: 150 g, Finely diced
Per 100 g
Calories40 kcalProtein1.1gCarbs9.34gFat0.1gFiber1.7gCommon portions
slice, thin 1 undetermined 9 g tbsp chopped 1 undetermined 10 g slice, medium (1/8" thick) 1 undetermined 14 g slice, large (1/4" thick) 1 undetermined 38 g AromaticFlavor enhancerBase ingredientPungentSweetSavory
Raw Yellow Sweet PepperAny color, diced150 gCapsicum annuum
VegetablesFruit vegetablesIn this recipe: 150 g, Any color, diced
Per 100 g
Calories27 kcalProtein1gCarbs6.32gFat0.21gFiber0.9gCommon portions
strips 10 undetermined 52 g pepper, large (3-3/4" long, 3" dia) 1 undetermined 186 g AromaticVegetable componentFillerSweetMildFruity
SpinachRoughly chopped100 gSpinacia oleracea
VegetablesLeaf vegetablesIn this recipe: 100 g, Roughly chopped
Per 100 g
Calories23 kcalProtein2.86gCarbs3.63gFat0.39gFiber2.2gCommon portions
leaf 1 undetermined 10 g cup 1 undetermined 30 g package (10 oz) 1 undetermined 284 g bunch 1 undetermined 340 g Side dishNutrient sourceColor enhancerEarthyMildBitter
GarlicMinced (about 2 cloves)10 gAllium sativum
Herbs & SpicesHerbsIn this recipe: 10 g, Minced (about 2 cloves)
Per 100 g
Calories149 kcalProtein6.36gCarbs33.1gFat0.5gFiber2.1gCommon portions
tsp 1 undetermined 2.8 g clove 1 undetermined 3 g cloves 3 undetermined 9 g cup 1 undetermined 136 g AromaticFlavor enhancerUmami builderPungentSavorySpicy
Olive OilOr other cooking oil15 mlOil, olive, salad or cooking
Fats and Oilssr_legacyIn this recipe: 15 ml, Or other cooking oil
Per 100 g
Calories884 kcalProtein0gCarbs0gFat100gFiber0gCommon portions
tsp 1 undetermined 4.5 g tablespoon 1 undetermined 13.5 g cup 1 undetermined 216 g Fat sourceCooking mediumFlavor enhancerFruityMildSilky
SaltTo taste5 gSalt
Baking goodsSeasoningsIn this recipe: 5 g, To taste
Per 100 g
Calories0 kcalProtein0gCarbs0gFat0gFiber0gCommon portions
dash 1 undetermined 0.4 g tsp 1 undetermined 6 g tbsp 1 undetermined 18 g cup 1 undetermined 292 g SeasoningFlavor enhancerPreservativeBrinySaltyGritty
Organic Ground Black PepperFreshly ground, to taste2 gBLACK PEPPER GROUND ORGANIC SPICES
Herbs & Spicessr_legacyIn this recipe: 2 g, Freshly ground, to taste
Per 100 g
Calories217 kcalProtein0gCarbs43.5gFat0gFiber43.5gCommon portions
1 g 2.299999952316284 g SeasoningFlavor enhancerAromaticSpicyPungentWoody
Soy sauceOr tamari for gluten-free15 mlSoy sauce
SoySoy productsIn this recipe: 15 ml, Or tamari for gluten-free
Per 100 g
Calories60 kcalProtein10.5gCarbs5.57gFat0.1gFiber0.8gCommon portions
tsp 1 undetermined 6 g tbsp 1 undetermined 18 g Umami builderSeasoningMarinadeUmamiSaltySavory
What you’ll need
5 tools across 4 steps.
Method
- 1
Prepare Tofu and Seasoning Mix
Gently press the 400 g firm tofu to remove excess water, then crumble it into a bowl using your hands or a fork. In a small separate bowl, whisk together 30 g nutritional yeast, 5 g turmeric, 5 g salt, and 2 g black pepper. This will be your seasoning blend.
Pressing the tofu is crucial for a better texture. You can wrap it in a clean kitchen towel and place something heavy on top for 10-15 minutes.
- 2
Sauté Aromatics and Vegetables
Heat 15 ml olive oil in a large non-stick pan or skillet over medium heat. Add the 150 g diced onion and 150 g diced bell pepper. Sauté for 5-7 minutes, or until the vegetables are softened and slightly translucent. Add the 10 g minced garlic and cook for another minute until fragrant.
Don't overcrowd the pan; if making a larger batch, consider cooking vegetables in two batches to ensure they sauté rather than steam.
- 3
Combine Tofu and Seasoning
Add the crumbled tofu to the pan with the sautéed vegetables. Sprinkle the prepared seasoning blend evenly over the tofu. Stir well to combine, ensuring the tofu is coated with the spices. Cook for 3-5 minutes, stirring occasionally, allowing the tofu to heat through and absorb the flavors.
The turmeric will give the tofu a lovely yellow color, mimicking eggs. Adjust salt and pepper to your preference.
- 4
Add Spinach and Finish
Stir in the 100 g fresh spinach and 15 ml soy sauce. Continue to cook for another 2-3 minutes, or until the spinach has wilted. Taste and adjust seasonings as needed. Serve immediately for a delicious breakfast for 2 people!
For an extra kick, add a pinch of red pepper flakes with the spinach. A squeeze of fresh lemon juice at the end can brighten the flavors.
Nutrition
Per serving, across 2 servings.
| Nutrient | Per serving | Whole recipe |
|---|---|---|
| Calories | 315.6 kcal | 631.2 kcal |
| Protein | 26.4 g | 52.8 g |
| Carbohydrates | 20 g | 39.9 g |
| Fat | 15.9 g | 31.7 g |
| Fibre | 5.9 g | 11.7 g |
| Sodium | 1568.2 mg | 3136.4 mg |
Computed from the matched ingredient data rather than entered by hand, with 100% of ingredients matched. Treat it as a close estimate, not a clinical figure.
How it tastes
- Salty
- 3 out of 5
- Sour
- 1 out of 5
- Umami
- 4 out of 5
- Spicy
- 1 out of 5
- Herbal
- 3 out of 5
- Rich
- 2 out of 5
Texture
Mood
Good for
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