Want a breakfast that’s both filling and good for you, but without a ton of calories? Then get ready to meet the Low-Calorie Tofu Scramble Breakfast Bowl!
If you’re thinking tofu is boring, think again! This recipe turns simple tofu into a flavourful and satisfying scramble that’s perfect for starting your day. It’s like sunshine in a bowl, but healthy sunshine!
Affiliate Disclosure: "As an Amazon Associate I earn from qualifying purchases made from the images and links in this post. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and other affiliated sites."
Why This Tofu Scramble Bowl Rocks
- Light and Lean: Keeps the calories low while packing in the good stuff. Perfect if you’re watching your calorie intake.
- Protein Powerhouse: Tofu is a fantastic source of plant-based protein, which helps you feel full and energized.
- Veggie Packed: We’re loading this bowl with veggies for extra vitamins and flavour.
- Quick Cook: Ready in about 15 minutes – faster than waiting for the bus!
- Customizable Fun: Add your favourite veggies and spices to make it your own signature scramble.
What You Need to Make the Magic Happen
Here are the ingredients for one serving of this tasty and healthy breakfast:
| Ingredient | Quantity |
|---|---|
| Tofu (firm or extra-firm) | 1/2 block (140g) |
| Onion (small, diced) | 1/4 cup (30g) |
| Bell Pepper (diced) | 1/4 cup (30g) |
| Spinach (fresh) | 1 cup (30g) |
| Nutritional Yeast | 1 tablespoon (6g) |
| Turmeric Powder | 1/4 teaspoon (1g) |
| Garlic Powder | 1/4 teaspoon (1g) |
| Black Pepper | Pinch |
| Cooking Spray |
Let’s Get Scrambling! – Easy Peasy Instructions
Follow these simple steps to create your delicious tofu scramble bowl:
- Prep the Tofu: Drain any excess water from the tofu package. Crumble the tofu into a bowl with your fingers. You want it to look like scrambled eggs.
- Veggie Power: Dice the onion and bell pepper into small pieces. Wash the spinach.
- Sauté Time: Spray a non-stick pan with cooking spray and heat it over medium heat. Add the diced onion and bell pepper and cook for about 5 minutes, until they start to soften.
- Tofu In!: Add the crumbled tofu to the pan with the veggies. Cook for about 5-7 minutes, stirring occasionally, until the tofu is heated through.
- Spice it Up: Stir in the nutritional yeast, turmeric powder, garlic powder, and black pepper. Cook for another minute, stirring to make sure the spices are mixed in well and heated through. The turmeric is what gives it that nice yellow “egg” colour!
- Spinach Boost: Add the spinach to the pan and cook until it wilts down, which only takes a minute or two.
- Bowl it Up: Scoop the tofu scramble into a bowl.
- Enjoy! Grab a fork and dig into your healthy and flavourful breakfast bowl!
Macro Breakdown (per serving – approximate)
| Nutrient | Amount |
|---|---|
| Calories | ~220 |
| Protein | ~20g |
| Fat | ~10g |
| Carbohydrates | ~10g |
Note: These are estimates and can vary slightly depending on the specific brands and ingredients you use.
Tips for Scramble Success
- Tofu Type: Firm or extra-firm tofu works best for scrambling because it holds its shape a bit better. Make sure to drain it well!
- Nutritional Yeast – Magic Ingredient: Don’t skip the nutritional yeast! It gives the tofu scramble a cheesy, savory flavour that’s super important for that “scramble” taste.
- Spice is Nice: Feel free to adjust the spices to your liking. A little smoked paprika or onion powder can also be delicious.
- Don’t Overcook: Tofu can get a little dry if you cook it for too long. Cook it until it’s heated through and slightly browned, but still a bit moist.
- Veggie Size: Dicing your veggies small helps them cook quickly and evenly with the tofu.
Remix Your Scramble: Ingredient Adventure Time!
Want to make your tofu scramble even more exciting? Try these swaps and additions:
- Veggies Galore: Add mushrooms, zucchini, tomatoes, kale, or any other veggies you love!
- Spice it Up Even More: Add a pinch of red pepper flakes for heat, or some dried herbs like oregano or thyme for an Italian twist.
- Bean Boost: Stir in some black beans or chickpeas for extra protein and fiber.
- Sauce Boss: A dash of hot sauce, soy sauce (tamari for gluten-free), or a squeeze of lemon juice can add a flavour kick at the end.
- Herb Heaven: Fresh herbs like chopped parsley, chives, or cilantro sprinkled on top make it look and taste extra fancy.
- Avocado Awesome: Add a few slices of avocado for creamy healthy fats (this will increase the calorie count a bit).
What to Serve on the Side
This tofu scramble bowl is great on its own, but you can also enjoy it with:
- Whole-Wheat Toast or English Muffin: For a more classic breakfast feel.
- Side Salad: A simple green salad adds freshness and extra veggies.
- Fruit Salad: For a sweet and refreshing contrast to the savory scramble.
- Plant-Based Sausage or Bacon: If you want to make it an even heartier breakfast.
The Final Scramble
The Low-Calorie Tofu Scramble Breakfast Bowl is a fantastic way to start your day with a healthy, protein-packed, and flavourful meal. It’s quick to make, easy to customize, and totally delicious. Give it a try and get ready to become a tofu scramble fan! Enjoy your healthy power breakfast!
