Vegan Tofu Scramble with Spinach
Looking for a plant-based breakfast that’s hearty, nutritious, and easy to whip up? This vegan tofu scramble with spinach checks all the boxes. Whether you’re rushing out the door or enjoying a leisurely weekend brunch, this protein-rich recipe is a winner. It’s a great choice for vegans, vegetarians, or anyone curious about adding more plant-based meals to their diet.
Why Make Tofu Scramble?
Tofu scramble is a delicious alternative to traditional scrambled eggs, offering a protein boost and a satisfying texture. Tofu is packed with essential nutrients like calcium, iron, and complete protein. When paired with spinach—a leafy green loaded with vitamins A, C, and K—this dish becomes a nutritional powerhouse that supports your overall health.
Health Highlights of Vegan Tofu Scramble with Spinach
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Protein-Packed: Tofu provides a high-quality plant-based protein to keep you full and energized.
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Loaded with Antioxidants: Spinach and spices such as turmeric and paprika deliver antioxidants that fight oxidative stress.
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Heart-Healthy: Naturally low in saturated fats, this dish is great for cardiovascular health.
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Fiber-Rich: Spinach and optional add-ins like onions, peppers, or tomatoes contribute dietary fiber, which supports digestion and gut health.
Key Ingredients for the Perfect Tofu Scramble
This recipe is both flexible and flavorful. Here are the essentials:
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Firm Tofu: The ideal texture for a scramble that soaks up seasonings beautifully.
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Fresh Spinach: Brings a vibrant green color and a boost of nutrients.
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Turmeric: Adds a sunny yellow hue and anti-inflammatory properties.
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Nutritional Yeast: Optional, but it provides a cheesy, umami flavor while adding B vitamins.
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Garlic and Onion Powder: These pantry staples build a savory flavor base.
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Salt and Pepper: Simple seasonings that enhance the overall taste.
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Olive Oil or Vegan Butter: Adds richness and aids in sautéing the ingredients.
You can also customize the dish with extras like cherry tomatoes, bell peppers, or mushrooms for more flavor and nutrition.
How to Make Vegan Tofu Scramble with Spinach
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Prep the Tofu: Drain the tofu and press it to remove excess water. Crumble it into pieces that resemble scrambled eggs.
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Heat the Pan: Warm a non-stick skillet over medium heat and add olive oil or vegan butter.
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Cook the Tofu: Add the crumbled tofu to the skillet and sprinkle with turmeric, nutritional yeast (if using), garlic powder, onion powder, salt, and pepper. Stir until evenly coated.
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Add the Spinach: Once the tofu is heated and lightly browned, toss in the spinach and cook until wilted, about 2-3 minutes.
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Customize: If you’re including other vegetables, sauté them in the pan before adding the tofu for optimal tenderness and flavor.
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Serve: Plate the scramble and garnish with fresh herbs like parsley or cilantro for a bright finish.
Tips for the Best Tofu Scramble
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Choose Firm or Extra-Firm Tofu: These types offer the best texture for scrambling. Silken tofu is too soft and works better in desserts or smoothies.
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Season Liberally: Tofu absorbs flavors well, so don’t hold back on your spices and seasonings.
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Add Creaminess: Stir in a splash of unsweetened plant-based milk, like almond or soy, for a creamy texture.
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Experiment with Add-Ins: Enhance your scramble with fresh vegetables, hot sauce, or even avocado slices for added flavor and nutrition.
Serving Ideas
This tofu scramble is incredibly versatile. Pair it with these sides for a complete meal:
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Toast: Whole-grain or gluten-free toast adds a satisfying crunch.
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Breakfast Potatoes: Crispy roasted or skillet-fried potatoes are an excellent complement.
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Avocado: Creamy avocado slices provide healthy fats and balance the dish.
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Salsa: Add a dollop of fresh salsa or pico de gallo for a tangy kick.
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Wrap It Up: Transform the scramble into a breakfast burrito by wrapping it in a tortilla with your favorite fillings.
Ideal for Meal Prep
This vegan tofu scramble is perfect for meal prepping. It keeps well in the refrigerator for up to four days and reheats easily in a microwave or skillet. Prepare a big batch at the start of the week, and you’ll have a quick, healthy breakfast or lunch ready whenever you need it. Pair it with roasted veggies or quinoa for a balanced meal.
Nutritional Information (Per Serving)
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Calories: 180
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Protein: 14g
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Carbohydrates: 6g
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Fat: 12g
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Fiber: 3g
Closing Thoughts
This vegan tofu scramble with spinach is a simple yet nourishing dish that’s perfect for any time of day. With its vibrant flavors and impressive nutritional profile, it’s a great addition to any meal plan. Whether you’re new to plant-based eating or a seasoned pro, this recipe is sure to become a favorite. Give it a try and discover just how satisfying and delicious vegan cooking can be!
Vegan Tofu Scramble with Spinach Recipe
Ingredients
Directions
Heat olive oil in a skillet over medium heat.
Crumble tofu with your hands and add it to the skillet.
Sprinkle turmeric, garlic powder, and black salt over the tofu. Stir well.
Add spinach and cook for 2-3 minutes until wilted. Serve immediately.
2 servings
200g
- Amount per serving
- Calories150
- % Daily Value *
- Total Fat 9g12%
- Total Carbohydrate 4g2%
- Protein 14g
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Vegan Tofu Scramble with Spinach is one of many healthy recipe ideas that you can find on our recipe page.
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Ingredients
Directions
Heat olive oil in a skillet over medium heat.
Crumble tofu with your hands and add it to the skillet.
Sprinkle turmeric, garlic powder, and black salt over the tofu. Stir well.
Add spinach and cook for 2-3 minutes until wilted. Serve immediately.
