Nut-Free Tofu Scramble

Brighten up your breakfast routine with this Nut-Free Tofu Scramble, a quick and wholesome plant-based dish loaded with vibrant vegetables and a delightful blend of spices. This protein-packed recipe features firm tofu seasoned with turmeric, garlic powder, and a hint of cumin, creating a warm, earthy flavor profile. Nutritional yeast adds a subtle cheesy note without the need for nuts or dairy, making it perfect for those with nut allergies or dietary restrictions. With sautéed red bell pepper, spinach, and onion, this scramble is as colorful as it is nutrient-rich. Ready in just 20 minutes and easily customizable, it pairs beautifully with avocado slices, toast, or roasted potatoes for a satisfying start to your day.

Nutriscore Rating: 85/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 14 oz firm tofu
• 1 tbsp olive oil
• 0.5 yellow onion
• 0.5 red bell pepper
• 1 cup spinach
• 0.5 tsp garlic powder
• 0.5 tsp turmeric
• 0.25 tsp ground cumin
• 0.5 tsp salt
• 0.25 tsp black pepper
• 1 tbsp nutritional yeast
• 2 tbsp water or vegetable broth

Directions

Step 1

Drain the tofu and gently press it between paper towels or a clean kitchen towel to remove excess water. Crumble the tofu into bite-sized pieces using your hands or a fork.

Step 2

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

Step 3

Dice the onion and red bell pepper, then add them to the skillet. Sauté for 3-4 minutes, stirring occasionally, until the vegetables are softened.

Step 4

Add the crumbled tofu to the skillet and stir to combine with the vegetables.

Step 5

Sprinkle the garlic powder, turmeric, ground cumin, salt, and black pepper over the tofu mixture. Stir well to ensure the spices are evenly distributed.

Step 6

Pour in the water or vegetable broth to prevent the mixture from drying out. Stir and cook for an additional 2-3 minutes.

Step 7

Add the spinach to the skillet and cook for 1-2 minutes, or until wilted.

Step 8

Sprinkle the nutritional yeast over the mixture and stir to combine.

Step 9

Taste and adjust seasoning as needed. Serve hot with toast, avocado slices, or your favorite breakfast sides.

Nutrition Facts

Serving size	592.6 grams (592.6g)

Amount per serving	% Daily Value*
Calories	535

Total Fat 33.40g	43%
Saturated Fat 4.60g	23%
Polyunsaturated Fat 1.40g
Cholesterol 0mg	0%
Sodium 1407mg	61%
Total Carbohydrate 23.80g	9%
Dietary Fiber 9.00g	32%
Total Sugars 9.40g
Protein 47.60g	95%

Vitamin D 0IU	0%
Calcium 654mg	50%
Iron 8mg	44%
Potassium 1097mg	23%

*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: 51.3%

Protein: 32.5%

Carbs: 16.2%