Tofu Breakfast Scramble

Name: Tofu Breakfast Scramble
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4
Ingredients: 1 tablespoon olive oil; 1 cup onion, diced; 1 clove garlic, minced; 2 cups mixed vegetables (zucchini and red peppers), diced; 1 block (14-16 oz) One 14- to 16-ounce block of extra-firm tofu, crumbled; 2 tablespoons tahini; 1 tablespoon low-sodium tamari; 1 tablespoon Dijon mustard; 1/2 teaspoon turmeric; 1/4 cup nutritional yeast; 3 cups baby spinach; 1/4 cup fresh parsley, minced; Black pepper to taste

Recipe GLPR3e2e621457674e

Breakfast

30 min

210 cal

Servings: 4

Stovetop

SNAP eligible

A vibrant, protein-rich breakfast featuring crumbled extra-firm tofu sautéed with colorful vegetables, aromatic garlic, and onions, then coated in a savory tahini-turmeric sauce with a hint of Dijon mustard. Finished with fresh baby spinach and parsley, this plant-based scramble is satisfying, nutritious, and naturally egg-free.

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Ingredients

1 tablespoon olive oil

1 cup onion, diced

1 clove garlic, minced

2 cups mixed vegetables (zucchini and red peppers), diced

1 block (14-16 oz) One 14- to 16-ounce block of extra-firm tofu, crumbled

2 tablespoons tahini

1 tablespoon low-sodium tamari

1 tablespoon Dijon mustard

1/2 teaspoon turmeric

1/4 cup nutritional yeast

3 cups baby spinach

1/4 cup fresh parsley, minced

Black pepper to taste

Directions

Heat the olive oil in a large skillet over medium-high heat. Add the diced onion and cook for about 3-4 minutes, stirring occasionally, until the onion begins to soften and turn translucent.
Stir in the minced garlic and cook for another minute until fragrant.
Add the diced mixed vegetables (zucchini and red peppers) to the skillet and sauté for 5-6 minutes, stirring occasionally, until they are tender-crisp.
Crumble the extra-firm tofu directly into the skillet, breaking it into bite-sized pieces as you go. Stir well to combine with the vegetables and cook for 2-3 minutes.
In a small bowl, whisk together the tahini, low-sodium tamari, Dijon mustard, and turmeric until smooth.
Pour the tahini sauce over the tofu and vegetables, stirring well to coat everything evenly. Cook for another 1-2 minutes, allowing the sauce to warm through.
Sprinkle the nutritional yeast over the mixture and stir until fully incorporated.
Add the baby spinach to the skillet and stir gently until the spinach is wilted, about 1-2 minutes.
Remove from heat and fold in the fresh minced parsley. Season with black pepper to taste.
Divide among four serving bowls and serve immediately while warm.

Comments

Grocery List Plus Editorial Staff3.75

Nutritional yeast and tahini require a stop outside the usual Charlotte grocery chains—Harris Teeter carries nutritional yeast, but tahini is likelier at Whole Foods or a specialty grocer, making this a planned-ahead dish rather than a weeknight impulse. At roughly $3–3.50 per serving, the cost sits reasonable for a protein-forward breakfast, though tofu prices vary week to week. The 30-minute time is honest if you've already pressed the tofu; skip that step and add 15 minutes. This is a calm, no-fuss meal that reheats well and feeds four, so it rewards a Sunday cook-ahead but asks for ingredient scouting on the tahini.