High-Protein Tofu Scramble Bowl

Tofu scramble has become a go-to plant-based breakfast, with crumbled extra-firm tofu standing in for eggs. This one-pan bowl gets its sunny color from turmeric and a savory depth from nutritional yeast and soy sauce, finished with spinach and peppers.

Serves 4 · 15 min prep · 15 min cook

Estimate for one serving

• 245 cal
• 18g protein
• 12g carbs
• 15g fat

Every recipe here is free to read.

Ingredients

• 14 oz extra-firm tofu
• 1 tbsp olive oil
• 1/2 medium yellow onion, diced
• 1 medium red bell pepper, diced
• 2 cups baby spinach
• 2 cloves garlic, minced
• 1 tsp ground turmeric
• 2 tbsp nutritional yeast
• 1 tbsp low-sodium soy sauce
• 1/2 tsp black pepper
• 1/4 tsp kosher salt
• 2 green onions, sliced
• 1 tsp everything bagel seasoning
• 1 medium avocado, sliced

Instructions

1. 1Press the tofu between clean kitchen towels under a heavy skillet for 10 minutes to remove excess moisture, then crumble it into irregular bite-size pieces with your hands into a bowl.
2. 2Heat a large nonstick skillet over medium heat and add the olive oil until it shimmers.
3. 3Add the diced onion and red bell pepper and cook, stirring occasionally, until the onion turns translucent and the pepper softens with light browning at the edges, about 5 minutes.
4. 4Stir in the minced garlic and cook just until fragrant, about 30 seconds, taking care not to let it burn.
5. 5Add the crumbled tofu to the skillet and sprinkle evenly with turmeric, nutritional yeast, soy sauce, black pepper, and salt.
6. 6Cook, stirring and gently pressing the tofu against the pan so it picks up golden color, for 6 to 8 minutes until hot throughout and lightly seared in spots.
7. 7Fold in the baby spinach and continue cooking until the leaves wilt completely and any released liquid evaporates, about 1 to 2 minutes.
8. 8Taste and adjust seasoning if needed, then divide the scramble among four bowls.
9. 9Top each bowl with sliced green onions, everything bagel seasoning, and fanned avocado slices.
10. 10Serve immediately while hot for the best texture, or cool and portion into meal-prep containers for up to 3 days.