Want a breakfast that’s tasty, packed with good stuff, and keeps you full until lunchtime? This Savory Avocado & Tofu Breakfast Bowl is your answer! It’s a fun twist on breakfast, moving away from sweet stuff and diving into savory goodness. It’s also designed to be under 250 calories per serving, so it’s a great choice if you’re watching your calorie intake.
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Why a Savory Breakfast Bowl?
Forget sugary cereals and pastries! This bowl is all about starting your day with protein, healthy fats, and delicious savory flavors. Tofu and avocado are a power couple when it comes to feeling satisfied, and this recipe is super simple to make, even if you’re still half asleep in the morning.
Recipe: Savory Avocado & Tofu Breakfast Bowl (Under 250 Calories)
This recipe serves 1 person.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Firm Tofu | 80g |
| Avocado | 1/4 medium |
| Baby Spinach | 1 cup packed |
| Soy Sauce (low sodium) | 1 teaspoon |
| Sesame Oil | 1/2 teaspoon |
| Rice Vinegar | 1/2 teaspoon |
| Garlic Powder | 1/4 teaspoon |
| Red Pepper Flakes (optional) | pinch |
| Sesame Seeds | 1/2 teaspoon |
Instructions:
- Prep the tofu: Drain any excess water from the firm tofu. Pat it dry with a paper towel. Crumble the tofu into small pieces.
- Cook the tofu: Heat a non-stick pan over medium heat. Add the crumbled tofu and cook for about 5-7 minutes, stirring occasionally, until it’s lightly browned and slightly crispy.
- Wilt the spinach: Add the baby spinach to the pan with the tofu. Cook for another 1-2 minutes, stirring until the spinach wilts down.
- Flavor it up: Pour in the soy sauce, sesame oil, and rice vinegar into the pan. Sprinkle with garlic powder and red pepper flakes (if using). Stir everything together and cook for another minute until the tofu and spinach are well coated with the sauce.
- Assemble the bowl: Transfer the tofu and spinach mixture to a bowl.
- Add avocado: Slice the avocado and arrange it on top of the tofu and spinach.
- Sprinkle and serve: Sprinkle sesame seeds over the bowl. Serve warm and enjoy!
Macro Breakdown (per serving, approximate):
| Nutrient | Amount |
|---|---|
| Calories | 240 |
| Protein | 14g |
| Fat | 17g |
| Carbohydrates | 5g |
Note: Macros are estimates and can vary slightly depending on the specific brands and sizes of ingredients used.
Tips for Making Your Bowl Extra Yummy:
- Crispy Tofu is Key: Don’t skip browning the tofu! It adds a great texture and flavour. Cooking it a bit longer will make it even crispier.
- Spice it up: If you like a bit more heat, add a dash of sriracha or a pinch more red pepper flakes.
- Freshness Boost: A squeeze of fresh lime juice over the finished bowl can brighten up the flavors.
- Make it ahead (partially): You can cook the tofu and spinach mixture ahead of time and store it in the fridge. Just reheat it and add the fresh avocado when you’re ready to eat.
Want to Mix it Up? Try These Ingredient Swaps:
- Greens:
- Instead of baby spinach, try kale (massage it with a bit of sesame oil first!), bok choy, or even shredded cabbage.
- Add some chopped green onions or chives for extra oniony flavour.
- Protein:
- Swap tofu for scrambled eggs or edamame (soybeans).
- Add some cooked chicken or shrimp for a non-vegetarian option (calorie count will change).
- Flavor Boosters:
- Grated ginger adds a warm and zesty kick.
- A dash of fish sauce (if you’re not vegetarian) can add umami depth.
- Try different types of vinegar like apple cider vinegar for a slightly sweeter tang.
- Toppings:
- Everything bagel seasoning for extra flavor and crunch.
- A drizzle of your favorite hot sauce.
- Chopped peanuts or cashews for extra crunch and healthy fats.
What to Eat with Your Breakfast Bowl:
This Savory Avocado & Tofu Breakfast Bowl is satisfying on its own, but you can also enjoy it with:
- Miso Soup: A warm bowl of miso soup on the side complements the savory flavors.
- Seaweed Snacks: Crispy seaweed snacks add a salty and crunchy element.
- Brown Rice or Quinoa: For a heartier meal, serve the bowl over a bed of cooked brown rice or quinoa.
- Kimchi: If you like spicy and fermented foods, kimchi is a great side for extra flavour and probiotics.
Is this Bowl Right for My Diet?
This Savory Avocado & Tofu Breakfast Bowl can be a great fit for various diets:
- Vegetarian: Yes! This recipe is vegetarian.
- Vegan: Yes! This recipe is naturally vegan.
- Gluten-Free: Yes! This recipe is naturally gluten-free (make sure to use gluten-free soy sauce if needed).
- Low-Carb: Yes, it can be considered low-carb.
- Calorie-Conscious: Yes! Under 250 calories per serving, it’s a light and healthy option.
Enjoy your delicious and healthy Savory Avocado & Tofu Breakfast Bowl!
