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High Protein Breakfast: Tofu Scramble with Bell Peppers and Onions Recipe

Name: High Protein Breakfast: Tofu Scramble with Bell Peppers and Onions Recipe
Total time: 15 min
Yield: 180 g
Ingredients: extra-firm tofu 14 oz; red bell pepper 1 cup; yellow onion 0.5 cup; baby spinach 1 cup; olive oil 1 tbsp; turmeric powder 0.5 tsp; garlic powder 0.5 tsp; black pepper 0.25 tsp; salt 0.5 tsp

Season tofu right and it scrambles up just like eggs — maybe better. This plant-based high protein breakfast is a vegan morning staple for good reason.

Cook 15 min Difficulty EASY 240 kcal

#Vegetarian #Mediterranean #High Protein #DASH

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Ingredients

Main ingredients

extra-firm tofu 14 oz
red bell pepper 1 cup
yellow onion 0.5 cup
baby spinach 1 cup

Seasonings/Sauce

olive oil 1 tbsp
turmeric powder 0.5 tsp
garlic powder 0.5 tsp
black pepper 0.25 tsp
salt 0.5 tsp

Nutrition summary

Carbohydrates 10 g 16%

Protein 22 g 37%

Fat 11 g 41%

Serving size 180g

Cooking steps

1

Press the extra-firm tofu for 5 minutes to remove excess moisture, then crumble it by hand into small, uneven pieces for a classic scramble texture.
2

Heat 1 tbsp of olive oil in a large nonstick skillet over medium heat until it shimmers but does not smoke.
3

Add chopped onions and red bell pepper to the skillet; sauté for 3–4 minutes, stirring occasionally, until the onions become translucent and the peppers are tender.
4

Push the vegetables to one side and add the crumbled tofu to the pan; increase the heat to medium-high and cook for 2 minutes without stirring to develop some golden color.
5

Add turmeric, garlic powder, salt, and black pepper; mix everything together and cook for another 3 minutes, gently folding in the baby spinach during the last minute just until wilted.

Personalized Q&A

Q. What's the key ingredient in this tofu scramble recipe?

Extra-firm tofu is the core ingredient that provides the signature texture and protein content of this scramble, closely mimicking traditional eggs when seasoned properly.

Q. How can I ensure the vegetables retain good texture without getting soggy?

Sauté the onions and bell peppers over medium heat until just tender, then briefly cook the spinach at the end. Avoid overcooking to preserve color and bite.

Q. Why should the tofu be pressed and cooked over medium-high heat initially?

Pressing tofu removes extra moisture, and starting on medium-high heat develops a golden exterior, preventing sogginess and giving the scramble satisfying bite.

Q. How many calories and how much protein are in one serving?

Each 180g serving provides approximately 240 kcal and 22g of protein, with protein accounting for about 37% of the total calories.

Q. Which seasoning adds the most distinctive flavor and color to this dish?

Turmeric powder is essential for both flavor and its golden hue, giving the tofu an authentic scrambled egg appearance and subtle earthy taste.

High Protein Breakfast: Tofu Scramble with Bell Peppers and Onions Recipe

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