Tofu Scramble with Spinach and Mushrooms (Vegan & High Protein)

If you’re searching for a hearty, satisfying, and high-protein vegan breakfast, look no further than this delicious Tofu Scramble with Spinach and Mushrooms. Tofu is an incredibly versatile ingredient, making it an ideal substitute for traditional scrambled eggs. Packed with plant-based protein, fiber, vitamins, and minerals, this dish is perfect for a filling breakfast or brunch. Plus, it’s entirely customizable, quick to prepare, and works wonderfully with a variety of vegetables or seasonings.

Why Tofu Scramble is the Perfect High-Protein Vegan Breakfast

This tofu scramble is a high-protein, low-carb meal that is not only delicious but also nutritious. Tofu, the main ingredient, is a rich source of plant-based protein and provides essential amino acids. Paired with spinach (a great source of iron and calcium) and mushrooms (which offer important antioxidants and fiber), this breakfast will give you the energy to kickstart your day.

How to Make Tofu Scramble with Spinach and Mushrooms

Ingredients

• 1 block (14 oz) firm tofu, pressed and crumbled
• 1 cup fresh spinach, roughly chopped
• 1 cup mushrooms (such as cremini or button), sliced
• 1 small onion, finely diced
• 1 clove garlic, minced
• 2 tablespoons nutritional yeast (optional but adds a cheesy flavor)
• 1/2 teaspoon ground turmeric (for color and health benefits)
• 1/4 teaspoon paprika
• Salt and pepper to taste
• 1 tablespoon olive oil or avocado oil (or use vegetable broth for oil-free cooking)
• Fresh parsley or cilantro for garnish (optional)
• 1/4 cup plant-based milk (optional for creamier texture)

Step-by-Step Instructions

1. Prepare the Tofu: Start by pressing the tofu to remove excess water. If you don’t have a tofu press, wrap the tofu in a clean kitchen towel and place something heavy (like a pan) on top for about 10 minutes. Once the tofu is pressed, crumble it into a bowl using your hands or a fork. The texture should resemble scrambled eggs.
2. Cook the Vegetables: Heat the olive oil in a skillet over medium heat. Add the diced onion and cook for 2-3 minutes until soft and translucent. Next, add the mushrooms and garlic, and sauté until the mushrooms release their moisture and begin to brown, about 3-4 minutes.
3. Add Spinach and Seasonings: Stir in the spinach and cook until wilted. Now add the crumbled tofu, turmeric, paprika, nutritional yeast (if using), salt, and pepper. Toss everything together until the tofu turns a beautiful golden yellow from the turmeric. For extra creaminess, pour in the plant-based milk and stir for 1-2 minutes until the tofu scramble reaches the desired texture.
4. Finish and Serve: Once everything is well-combined and heated through, remove from heat and garnish with fresh parsley or cilantro. Serve immediately with your favorite side dishes like avocado slices, whole grain toast, or roasted sweet potatoes.

Tips and Variations

1. Make It Spicy: If you like some heat, add a pinch of red pepper flakes or a splash of hot sauce when cooking. Alternatively, you can include sliced jalapeños for a spicier version.
2. Add More Veggies: This tofu scramble is incredibly versatile. You can add bell peppers, tomatoes, zucchini, or even kale to the dish for extra flavor, fiber, and nutrients. If you want more texture, include chopped asparagus or roasted butternut squash.
3. Herby Flavor Twist: Fresh herbs like thyme or oregano can elevate the flavor of the scramble. Add them when cooking the tofu for an aromatic, herbal kick.
4. Vary the Protein: Want to up the protein even more? You can toss in some cooked black beans or edamame for an extra punch of plant-based protein.

FAQs

What to Serve with Tofu Scramble

This tofu scramble pairs well with a variety of sides to round out your meal:

• Avocado toast: Adds healthy fats and extra fiber.
• Whole-grain toast: A great option for some complex carbs.
• Roasted sweet potatoes: Naturally sweet and high in fiber.
• Fresh fruit: Like berries or citrus for a refreshing side.

Final Thoughts

This Tofu Scramble with Spinach and Mushrooms is the perfect go-to for a high-protein vegan breakfast. It’s easy to make, incredibly versatile, and packed with nutrients to fuel your morning. Whether you’re a dedicated vegan or just trying to add more plant-based meals to your diet, this recipe is sure to satisfy.

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Tofu Scramble with Spinach and Mushrooms

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 10 minutes mins

Course Breakfast

Servings 2

Calories 240 kcal

Equipment

• Non-stick skillet or frying pan
• Spatula
• Knife and cutting board
• Tofu press (or use a clean towel and something heavy)
• Mixing bowl

Ingredients

  

• 1 block (14 oz) of firm tofu, pressed and crumbled
• 1 cup of fresh spinach, roughly chopped
• 1 cup of mushrooms (such as cremini or button), sliced
• 1 small onion, finely diced
• 1 clove of garlic, minced
• 2 tbsp of nutritional yeast (optional but adds a cheesy flavor)
• ½ tsp of ground turmeric (for color and health benefits)
• ¼ tsp of paprika
• Salt and pepper to taste
• 1 tbsp of olive oil or avocado oil (or use vegetable broth for oil-free cooking)
• Fresh parsley or cilantro for garnish (optional)
• ¼ cup of plant-based milk (optional for creamier texture)

Instructions

 

• Start by pressing the tofu to remove excess water. If you don’t have a tofu press, wrap the tofu in a clean kitchen towel and place something heavy (like a pan) on top for about 10 minutes. Once the tofu is pressed, crumble it into a bowl using your hands or a fork. The texture should resemble scrambled eggs.
• Heat the olive oil in a skillet over medium heat. Add the diced onion and cook for 2-3 minutes until soft and translucent. Next, add the mushrooms and garlic, and sauté until the mushrooms release their moisture and begin to brown, about 3-4 minutes.
• Stir in the spinach and cook until wilted. Now add the crumbled tofu, turmeric, paprika, nutritional yeast (if using), salt, and pepper. Toss everything together until the tofu turns a beautiful golden yellow from the turmeric. For extra creaminess, pour in the plant-based milk and stir for 1-2 minutes until the tofu scramble reaches the desired texture.
• Once everything is well-combined and heated through, remove from heat and garnish with fresh parsley or cilantro. Serve immediately with your favorite side dishes like avocado slices, whole grain toast, or roasted sweet potatoes.

Notes

Nutritional Information (per serving)

• Protein: 18g
• Carbohydrates: 8g
• Fat: 14g
• Fiber: 4g
• Iron: 4.5mg (from spinach and tofu)

Keyword gluten-free diet, high protein recipe, high protein vegan breakfast, high-fiber, vegan