Tofu Scramble with Spinach & Mushrooms
Serving
2
servingsPrep time
10
minutesCooking time
12-15
minutesCalories
270
kcalThis tofu scramble is a delicious and satisfying plant-based alternative to scrambled eggs. It’s packed with protein, loaded with veggies, and seasoned with turmeric and nutritional yeast for flavor and a golden hue. Perfect for a hearty breakfast, light lunch, or post-workout meal.
🛒 Ingredients
1 block (14 oz) firm tofu, drained and pressed
1 tbsp olive oil (or avocado oil)
1/2 small onion, diced
1 clove garlic, minced
1 cup mushrooms, sliced (cremini or white button work great)
2 cups fresh spinach
1/4 tsp turmeric (for color and anti-inflammatory benefits)
1 tbsp nutritional yeast (adds a cheesy flavor and B12)
1/2 tsp salt, or to taste
1/4 tsp black pepper
Optional:
- Red pepper flakes or a pinch of cumin for extra flavor
- Red pepper flakes or a pinch of cumin for extra flavor
Optional garnish:
- Chopped parsley or green onions
👩🏻🍳 Directions
Prepare the tofu:
- Use a clean kitchen towel or paper towels to press excess moisture from the tofu.
- Crumble the tofu into bite-sized pieces using your hands or a fork. Set aside.
Sauté the aromatics and mushrooms:
- Heat olive oil in a nonstick skillet over medium heat.
- Add onions and cook until translucent (about 2–3 minutes).
- Add garlic and sliced mushrooms. Sauté until mushrooms are soft and browned (another 4–5 minutes).
- Heat olive oil in a nonstick skillet over medium heat.
Add tofu and seasonings:
- Add the crumbled tofu to the pan and stir to combine.
- Sprinkle in turmeric, nutritional yeast, salt, pepper, and any optional spices.
- Cook for 5–7 minutes, stirring occasionally to allow tofu to brown slightly.
Add spinach:
- Stir in the spinach and cook until just wilted (1–2 minutes).
Serve and enjoy!
- Taste and adjust seasoning as needed.
- Serve warm with toast, avocado, or wrapped in a tortilla for a breakfast burrito.
Tips & Variations
- Add veggies like bell peppers, zucchini, or tomatoes for extra color and nutrients.
- Swap spinach for kale or Swiss chard.
- Make it spicy with cayenne or chili powder.
- Add avocado slices for healthy fats and extra creaminess.
Nutrition Facts (Per Serving — Serves 2)
Approximate values based on standard ingredients.
- Protein: 22g
- Carbohydrates: 11g
- Fiber: 4g
- Sugars: 3g
- Fat: 17g
- Saturated Fat: 2g
- Iron: 4.2mg (23% DV)
- Calcium: 270mg (20% DV)
- Vitamin A: 3200 IU (65% DV)
- Vitamin C: 12mg (13% DV)
- Vitamin B12: Depends on the brand of nutritional yeast
Tofu scramble is one of those go-to dishes that checks all the boxes: quick, healthy, satisfying, and endlessly customizable. Whether you’re vegan, vegetarian, or just looking to cut back on eggs, this recipe will become a favorite in your rotation!
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Tofu Scramble with Spinach & Mushrooms
Serving
2
servingsPrep time
10
minutesCooking time
12-15
minutesCalories
270
kcalThis tofu scramble is a delicious and satisfying plant-based alternative to scrambled eggs. It’s packed with protein, loaded with veggies, and seasoned with turmeric and nutritional yeast for flavor and a golden hue. Perfect for a hearty breakfast, light lunch, or post-workout meal.
🛒 Ingredients
1 block (14 oz) firm tofu, drained and pressed
1 tbsp olive oil (or avocado oil)
1/2 small onion, diced
1 clove garlic, minced
1 cup mushrooms, sliced (cremini or white button work great)
2 cups fresh spinach
1/4 tsp turmeric (for color and anti-inflammatory benefits)
1 tbsp nutritional yeast (adds a cheesy flavor and B12)
1/2 tsp salt, or to taste
1/4 tsp black pepper
Optional:
- Red pepper flakes or a pinch of cumin for extra flavor
- Red pepper flakes or a pinch of cumin for extra flavor
Optional garnish:
- Chopped parsley or green onions
👩🏻🍳 Directions
Prepare the tofu:
- Use a clean kitchen towel or paper towels to press excess moisture from the tofu.
- Crumble the tofu into bite-sized pieces using your hands or a fork. Set aside.
Sauté the aromatics and mushrooms:
- Heat olive oil in a nonstick skillet over medium heat.
- Add onions and cook until translucent (about 2–3 minutes).
- Add garlic and sliced mushrooms. Sauté until mushrooms are soft and browned (another 4–5 minutes).
- Heat olive oil in a nonstick skillet over medium heat.
Add tofu and seasonings:
- Add the crumbled tofu to the pan and stir to combine.
- Sprinkle in turmeric, nutritional yeast, salt, pepper, and any optional spices.
- Cook for 5–7 minutes, stirring occasionally to allow tofu to brown slightly.
Add spinach:
- Stir in the spinach and cook until just wilted (1–2 minutes).
Serve and enjoy!
- Taste and adjust seasoning as needed.
- Serve warm with toast, avocado, or wrapped in a tortilla for a breakfast burrito.
Tips & Variations
- Add veggies like bell peppers, zucchini, or tomatoes for extra color and nutrients.
- Swap spinach for kale or Swiss chard.
- Make it spicy with cayenne or chili powder.
- Add avocado slices for healthy fats and extra creaminess.
Nutrition Facts (Per Serving — Serves 2)
Approximate values based on standard ingredients.
- Protein: 22g
- Carbohydrates: 11g
- Fiber: 4g
- Sugars: 3g
- Fat: 17g
- Saturated Fat: 2g
- Iron: 4.2mg (23% DV)
- Calcium: 270mg (20% DV)
- Vitamin A: 3200 IU (65% DV)
- Vitamin C: 12mg (13% DV)
- Vitamin B12: Depends on the brand of nutritional yeast
Tofu scramble is one of those go-to dishes that checks all the boxes: quick, healthy, satisfying, and endlessly customizable. Whether you’re vegan, vegetarian, or just looking to cut back on eggs, this recipe will become a favorite in your rotation!
Check out these items!
Share:
Facebook
Pinterest
Email
Social Media
Most Popular
Get The Latest Updates
Subscribe To Our Weekly Newsletter
No spam, notifications only about new post, updates.
Categories
Related Posts
Fitness
Meal Prep Tips for Busy Women: Save Time & Eat Healthy
Discover smart meal prep tips for busy women to help you save time, reduce stress, and stay on track with healthy eating. Simplify your week with these time-saving hacks!
CustomCurves
May 2, 2025
Fitness
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Warm up with this creamy and comforting Coconut Curry Noodle Soup. A vegan-friendly, one-pot dish loaded with veggies, noodles, and bold Thai-inspired flavor—with full nutrition facts included!
CustomCurves
May 1, 2025
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Savor the bold, smoky flavor of Vegan Birria Tacos made with jackfruit and mushrooms. A plant-based twist on a classic Mexican favorite—with rich consommé and impressive nutrition.
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The Ultimate Leg Workout for Women: Strength and Toning
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