scrambled tofu with spinach snd omelette

How To Prepare Scrambled Tofu with Spinach & Mushrooms

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BreakfastHigh-ProteinRecipesVeganVegetarian

Origin: Tofu originated in China over 2,000 years ago and spread throughout East Asia. This plant-based protein became a staple in Buddhist vegetarian diets. Today, scrambled tofu is a popular alternative to scrambled eggs, especially in vegan and high-protein diets.

Ingredients

  • 1 block firm tofu, crumbled
  • 1 cup spinach, chopped
  • ½ cup mushrooms, sliced
  • 1 tbsp olive oil
  • 1 tsp turmeric
  • ½ tsp garlic powder
  • Salt & pepper to taste

Instructions:

  1. Heat olive oil in a pan over medium heat.
  2. Add mushrooms and sauté until soft.
  3. Stir in crumbled tofu, turmeric, garlic powder, salt, and pepper.
  4. Cook for 5-7 minutes, stirring occasionally.
  5. Add chopped spinach and cook until wilted.
  6. Serve hot with whole-grain toast or avocado slices.

Nutritional Information (Per Serving)

  • Calories: 220 kcal
  • Protein: 18g
  • Healthy Fats: 12g
  • Carbohydrates: 8g
  • Fiber: 4g

Benefits

  • Excellent source of plant-based protein.
  • High in iron and calcium for bone health.
  • Low in carbs, making it ideal for keto diets.

Tips

  • Add nutritional yeast for a cheesy flavor.
  • Serve with salsa for extra taste.
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