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Tofu Scramble with Spinach & Mushrooms

Tofu Scramble with Spinach & Mushrooms

Serving

2

servings
Prep time

10

minutes
Cooking time

12-15

minutes
Calories

270

kcal

    This 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
    • 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).
    • 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!

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    Tofu Scramble with Spinach & Mushrooms

    Tofu Scramble with Spinach & Mushrooms

    Serving

    2

    servings
    Prep time

    10

    minutes
    Cooking time

    12-15

    minutes
    Calories

    270

    kcal

      This 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
      • 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).
      • 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

      Related Posts

      Recipes

      Spicy Tuna Poke Nachos

      Try these Spicy Tuna Poke Nachos for a bold, healthy twist on your favorite appetizer! Packed with protein, omega-3s, and fresh toppings, it’s the perfect fusion of crunch and spice.

      Read More »
      Recipes

      Avocado Toast with Poached Egg

      Start your day with this nutritious and delicious Avocado Toast with Poached Egg. Packed with healthy fats, protein, and fiber, it’s the perfect balanced breakfast or brunch.

      Read More »
      Recipes

      Zucchini Noodles with Tomato & Basil

      Enjoy a light, fresh, and low-carb meal with Zucchini Noodles tossed in juicy tomatoes, garlic, and fresh basil. A healthy, gluten-free alternative to pasta that’s quick and full of flavor!

      Read More »

      Leave a Reply

      Your email address will not be published. Required fields are marked *

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