Heart-Healthy Tofu Scramble

Start your day with a vibrant and nourishing plate of Heart-Healthy Tofu Scramble, a delicious plant-based twist on a breakfast classic! This protein-packed dish features crumbled extra-firm tofu perfectly seasoned with turmeric, ground cumin, paprika, and nutritional yeast for a savory, eggy flavor and a golden hue. Fresh vegetables like baby spinach, bell pepper, juicy cherry tomatoes, and onions add a burst of color, texture, and antioxidant-rich goodness. Cooked in heart-friendly olive oil and finished with a drizzle of low-sodium soy sauce or tamari (for a gluten-free option), this quick 25-minute recipe is as flavorful as it is wholesome. Serve it on its own or pair it with a slice of whole-grain toast for a satisfying, plant-powered breakfast or brunch that’s easy on the heart and packed with nutrients.

Nutriscore Rating: 89/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 2

Ingredients

• 14 oz extra-firm tofu
• 1 tbsp olive oil
• 0.5 tsp turmeric powder
• 0.5 tsp ground cumin
• 0.25 tsp paprika
• 2 tbsp nutritional yeast
• 0.25 tsp garlic powder
• 1 small onion, finely chopped
• 1 medium bell pepper, diced
• 1 cup cherry tomatoes, halved
• 2 cups baby spinach
• 1 tbsp low-sodium soy sauce or tamari (for gluten-free option)
• 0.125 tsp ground black pepper
• 2 tbsp optional: fresh chives or parsley, chopped (for garnish)

Directions

Step 1

Drain and press the tofu to remove excess water. Using a fork or your hands, crumble the tofu into small pieces to resemble scrambled eggs and set aside.

Step 2

Heat the olive oil in a large non-stick skillet over medium heat.

Step 3

Add the chopped onion and cook for 2-3 minutes until softened and translucent.

Step 4

Stir in the diced bell pepper and cook for another 2 minutes until it begins to soften.

Step 5

Add the cherry tomatoes and cook for 1 minute, letting them release some of their juices.

Step 6

Reduce the heat to medium-low and add the crumbled tofu to the skillet.

Step 7

Sprinkle the turmeric powder, ground cumin, paprika, nutritional yeast, and garlic powder evenly over the tofu. Stir well to combine and coat the tofu evenly in the spices.

Step 8

Add the baby spinach to the skillet and cook for about 2 minutes, stirring occasionally, until the spinach is wilted.

Step 9

Drizzle the soy sauce or tamari over the tofu scramble and stir to combine. Season with ground black pepper to taste.

Step 10

Cook for an additional 2-3 minutes, stirring gently, to allow the flavors to meld together and the tofu to warm through.

Step 11

Remove the skillet from heat and garnish with fresh chives or parsley, if desired.

Step 12

Serve the tofu scramble immediately on its own or with a slice of whole-grain toast for a complete, heart-healthy meal.

Nutrition Facts

Serving size	840.6 grams (840.6g)

Amount per serving	% Daily Value*
Calories	855

Total Fat 46.70g	60%
Saturated Fat 7.00g	35%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 632mg	27%
Total Carbohydrate 43.50g	16%
Dietary Fiber 18.40g	66%
Total Sugars 14.10g
Protein 74.10g	148%

Vitamin D 0IU	0%
Calcium 2826mg	217%
Iron 16mg	91%
Potassium 1940mg	41%

*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: 47.2%

Protein: 33.3%

Carbs: 19.5%