This tofu scramble is warm, satisfying, and loaded with plant-powered protein. It’s quick to make, full of flavor, and gives you the kind of long-lasting energy you want for a busy day.
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This Tofu Scramble with Spinach has been one of my go-to breakfast recipes for long lasting energy without crashing between meals. It’s also exceptionally tasty! Reminiscent of scrambled eggs, but in the best way possible. The sautéed vegetables and the flavors of the spices take the tofu to a whole new level. I love to eat this with whole grain toast, but it would also be good with roasted potatoes or hash browns.
What Makes This Tofu Scramble Stand Out
Quick & Easy: This tofu scramble comes together in well under 15 minutes. Minimal chopping and a quick sauté, and you’ve got a warm, filling meal without slowing down your day.
Simple Ingredients: We’re keeping it minimal… a few vegetables, a block of tofu, and spices you probably already keep in your pantry. Swap in whatever veggies you have on hand!
High Protein: Tofu is a wonderful protein source. It’s perfect for an active lifestyle, strength training, and steady blood sugar. Boost your protein even further by pairing this recipe with a slice of whole grain or sprouted grain toast. This can add 5 to 6 grams protein, pulling the meal up to 30 grams… a great start to your day!
Keeps You Full: This meal is surprisingly filling. It tends to hold me over for quite a while, and I’m not constantly thinking about snacks an hour later. I have stable energy, which is a nice bonus on busy mornings.
Hormone-Supportive Ingredients
Tofu: Tofu is a great source of plant-based protein, and it also contains phytoestrogens (naturally occurring compounds in plants that can bind to estrogen receptors in your body.) This is a gentle effect that may help ease menopausal symptoms such as hot flashes, fatigue, and low energy. For men, eating tofu is totally fine as well. Because the phytoestrogens involved are mild and do not act like actual estrogen in the body, they don’t cause hormonal issues.
Baby spinach: If you have trouble with insomnia, you may benefit from more magnesium. Luckily spinach is a great source and helps with relaxation. It also provides iron, vitamin K, and calcium. All are important for women as they age.
Tomatoes, Onion, & Bell Pepper: “Eating the rainbow” has a host of benefits when it comes to menopause. Tomatoes, red onion, and bell pepper contain antioxidants, vitamins and minerals. All are excellent for reducing inflammation and supporting skin health.
How to Make Tofu Scramble with Spinach
See the full recipe card with measurements and instructions below.
What You’ll Need:
- avocado oil for cooking
- extra firm tofu
- spinach
- green bell pepper
- onion
- grape tomatoes
- turmeric
- garlic powder
- Salt & black pepper
How to Make This Recipe:
- Heat the avocado oil in a non-stick skillet over medium heat. Cook the bell peppers, onion, and tomatoes in the oil until softened. Transfer the vegetables to a plate and set aside.
- Crumble the tofu into the hot pan and add the turmeric, garlic powder, salt, and pepper. Stir the spices into the tofu, making sure everything is well combined.
- Cook the tofu crumbles, stirring occasionally, until they are slightly browned, about 5-7 minutes.
- Add the cooked vegetables and the spinach to the pan and stir the tofu mixture until the spinach is wilted, about 3-5 minutes. Taste and adjust the seasonings, adding more salt and pepper, turmeric, or garlic powder as needed.
- Serve tofu scramble warm with whole grain toast, if desired.
Notes & Storage
Storage
- Refrigerate: Store leftovers in an airtight container for up to 3–4 days.
- Reheat: Warm it in a skillet over medium heat with a tiny splash of water or oil. It reheats quickly, usually in about 3 minutes.
- Meal prep friendly: This tofu scramble holds its texture well, so you can make a batch ahead of time and portion it out for quick breakfasts.
- Freezing: Not recommended. Tofu can become watery or spongy after thawing, and the fresh vegetables lose their texture.
Notes
- Firm or extra-firm tofu works best. Softer varieties tend to fall apart too much and don’t brown as well.
- Pressing the tofu helps it absorb the seasoning and gives you a better texture. Even a quick 5–10 minute press makes a difference.
- Customize the veggies. Bell peppers, mushrooms, zucchini, or even leftover roasted vegetables all work here.
- Add nutritional yeast if you like a slightly “cheesy” flavor. It pairs really well with turmeric and garlic.
- Adjust the seasoning at the end. Tofu absorbs flavor as it cooks, so give it a taste right before serving and add a little more garlic powder, turmeric, or salt if needed.
Tofu Scramble with Spinach
Ingredients
- 1 tsp (5 ml) avocado oil
- ½ block (7-8 oz) firm tofu (drained & pressed to release liquid)
- Handful spinach
- ½ cup (75 g) green bell peppers, diced
- ¼ cup (35 g) onions, diced
- Handful grape tomatoes
- ½ tsp (2 g) turmeric
- ½ tsp (1.5 g) garlic powder
- Salt & pepper, to taste
Equipment
Method
- Heat the avocado oil in a non-stick skillet over medium heat. Cook the bell peppers, onion, and tomatoes in the oil until softened. Transfer the vegetables to a plate and set aside.
- Crumble the tofu into the hot pan and add the turmeric, garlic powder, salt, and pepper. Stir the spices into the tofu, making sure everything is well combined.
- Cook the tofu crumbles, stirring occasionally, until they are slightly browned, about 5-7 minutes.
- Add the cooked vegetables and the spinach to the pan and stir the tofu mixture until the spinach is wilted, about 3-5 minutes. Taste and adjust the seasonings, adding more salt and pepper, turmeric, or garlic powder as needed.
- Serve warm with whole grain toast, if desired.
