High-Protein Tofu Scramble
Per serving (about 1 cup)
Full nutrition
| Calories | 270 |
|---|---|
| Protein | 26g |
| Carbs | 10g |
| Fat | 17g |
| Fiber | 3g |
I press the tofu first, which matters more than any seasoning in this dish. Skip that step and the scramble steams instead of browning. Turmeric gives it the color, nutritional yeast gives it a savory, almost cheesy edge without any dairy involved. [TODO: add your own note here, why you make this one or what you'd change.]
Recipe
High-Protein Tofu Scramble
Ingredients
Instructions
- Press the tofu between paper towels or a clean kitchen towel with something heavy on top for at least 15 minutes to remove excess water.
- Heat the olive oil in a large skillet over medium heat. Add the onion and bell pepper and cook for 3 to 4 minutes, until softened.
- Crumble the pressed tofu into the skillet by hand, breaking it into scramble-sized pieces.
- Sprinkle the turmeric, nutritional yeast, garlic powder, salt, and pepper over the tofu and stir to coat evenly. Cook for 8 to 10 minutes, stirring occasionally, until heated through and lightly golden in spots.
- Add the spinach and cook for another minute, just until wilted.
- Serve topped with fresh herbs or hot sauce.
Notes
- I press the tofu every time, no exceptions. It's the single biggest difference between a scramble that browns and one that steams into a wet pile.
- I use firm tofu, not extra-firm or silken. Firm crumbles into a texture close to soft scrambled eggs; extra-firm gets rubbery, and silken falls apart.
Nutrition (per serving)
| Calories | 270 |
|---|---|
| Protein | 26g |
| Carbs | 10g |
| Fat | 17g |
| Fiber | 3g |
Storage
Refrigerate in an airtight container for up to 4 days. Reheat in a skillet over medium heat rather than the microwave, which can make the tofu rubbery.
FAQ
Do I really need to press the tofu?
Yes. Firm tofu holds a lot of water, and skipping this step means that water releases into the pan while it cooks, steaming the scramble instead of letting it brown.
Can I use extra-firm tofu instead?
You can, but the texture comes out denser and chewier, closer to tofu cubes than a soft scramble. Firm is the closer match to scrambled eggs.
What gives this the yellow color?
Turmeric. It’s purely for color and a mild earthy flavor, not heat, so it’s easy to adjust up or down without changing how spicy the dish is.
Looking for more vegan high-protein meals: browse High-Protein Breakfast for more ways to start the day.