Heart-Healthy Scrambled Tofu

Start your day on a nutritious note with this Heart-Healthy Scrambled Tofu, a plant-based twist on classic scrambled eggs that's perfect for breakfast, brunch, or even a quick dinner. Packed with protein-rich extra-firm tofu, vibrant turmeric, and umami-rich nutritional yeast, this recipe delivers bold flavor and glowing health benefits. Fresh spinach and juicy cherry tomatoes add a boost of vitamins and color, while a touch of unsweetened almond milk ensures a creamy, egg-like texture. Ready in just 20 minutes, this easy, one-pan dish is seasoned with a delightful blend of garlic and onion powder and finished with a drizzle of heart-smart olive oil. Whether you're following a vegan diet, looking for a low-cholesterol meal idea, or simply craving something wholesome and delicious, this scrambled tofu recipe will satisfy your cravings while supporting your wellness goals. Serve it with whole-grain toast or avocado slices for a truly balanced, satisfying meal!

Nutriscore Rating: 88/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 14 ounces extra-firm tofu
• 0.5 teaspoons turmeric powder
• 2 tablespoons nutritional yeast
• 0.5 teaspoons garlic powder
• 0.5 teaspoons onion powder
• 2 tablespoons unsweetened almond milk
• 1 cup fresh spinach
• 0.5 cup cherry tomatoes, halved
• 1 tablespoon extra virgin olive oil
• 0.25 teaspoons salt
• 0.25 teaspoons black pepper

Directions

Step 1

Drain the block of tofu and wrap it in a clean kitchen towel. Place it under a heavy object, like a cast-iron skillet, to press out excess moisture for about 10 minutes.

Step 2

While the tofu is pressing, prepare the rest of the ingredients: slice the tomatoes in half and measure out the spinach.

Step 3

In a small bowl, mix the turmeric powder, nutritional yeast, garlic powder, onion powder, salt, and pepper. Set aside.

Step 4

Once the tofu is pressed, crumble it into a bowl until it resembles the texture of scrambled eggs.

Step 5

Heat the olive oil in a non-stick skillet over medium heat. Add the crumbled tofu and cook for 2-3 minutes, stirring occasionally.

Step 6

Add the spice mixture to the tofu in the skillet, stirring well to coat the tofu evenly. Pour in the almond milk and stir for another 2 minutes, allowing the flavors to combine.

Step 7

Add the spinach and cherry tomatoes to the skillet. Continue cooking for another 2-3 minutes, or until the spinach wilts and the tomatoes are softened.

Step 8

Taste and adjust seasoning if needed before serving the scrambled tofu warm.

Nutrition Facts

Serving size	563.4 grams (563.4g)

Amount per serving	% Daily Value*
Calories	772

Total Fat 46.40g	59%
Saturated Fat 6.80g	34%
Polyunsaturated Fat 0.10g
Cholesterol 0mg	0%
Sodium 707mg	31%
Total Carbohydrate 27.00g	10%
Dietary Fiber 13.60g	49%
Total Sugars 4.40g
Protein 70.10g	140%

Vitamin D 11IU	55%
Calcium 2812mg	216%
Iron 14mg	76%
Potassium 1398mg	30%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 51.8%

Protein: 34.8%

Carbs: 13.4%