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Rachel White

Tofu Scramble Breakfast Bowl Recipe

A protein packed vegetarian breakfast bowl featuring seasoned tofu scramble, sautéed vegetables, and wholesome grains for a nourishing morning meal.

Print Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Calories: 420
Ingredients Method Notes

Ingredients
  

  • 14 oz firm tofu drained and crumbled
  • 1 tablespoon olive oil
  • ¼ cup finely chopped onion
  • ½ cup diced bell pepper
  • 1 cup chopped spinach
  • ½ teaspoon turmeric
  • ½ teaspoon garlic powder
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 tablespoons nutritional yeast
  • 2 cups cooked quinoa or brown rice
  • 1 avocado sliced
  • 1 tablespoon lemon juice

Method
 

  1. Heat olive oil in large skillet over medium heat.
  2. Add chopped onion and sauté 3 minutes until soft.
  3. Stir in diced bell pepper and cook 2 minutes.
  4. Add crumbled tofu to skillet evenly.
  5. Sprinkle turmeric, garlic powder, salt, and black pepper over tofu.
  6. Stir gently and cook 5 to 7 minutes until heated through.
  7. Add chopped spinach and cook 2 minutes until wilted.
  8. Stir in nutritional yeast for savory flavor.
  9. Divide cooked quinoa or brown rice into four bowls.
  10. Spoon tofu scramble evenly over grains.
  11. Top each bowl with sliced avocado.
  12. Drizzle lemon juice lightly before serving.

Notes

Nutritional Values (Per Serving)

Calories: 420
Total Fat: 20g
Saturated Fat: 3g
Carbohydrates: 38g
Fiber: 7g
Protein: 22g
Calcium: 30%
Iron: 25%
Vitamin A: 40%
Magnesium: 18%
Potassium: 15%

Additional Notes and Tips

  • Add black beans for extra protein.
  • Sprinkle chili flakes for gentle heat.
  • Use smoked paprika for deeper flavor.
  • Serve with salsa for bright contrast.
  • Store scramble refrigerated up to three days.