Tofu Scramble Meal Prep
A quick and easy tofu scramble recipe perfect for meal prep. Packed with plant-based protein, veggies, and bold seasonings, it’s great for busy mornings!
Ingredients
Tofu Scramble
- 1 tbsp extra virgin olive oil
- 1 ½ blocks extra firm tofu
- 4 cups chopped veggies of choice I use kale, spinach, cherry tomatoes and mushrooms
- 3 tbsp nutritional yeast
- dash of turmeric
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ cup plant based milk
- black salt and pepper to taste
- 4 slices whole grain or sprouted grain toast
Optional Toppings
- chopped fresh herbs or green onions
- hot sauce
- avocado slices
Instructions
Prep
- Crumble or mash the block of tofu in a bowl using a fork or your hands. Make bite-sized pieces for more texture. It should not be finely crumbled.
- In a medium mixing bowl, whisk together plant milk, nutritional yeast, turmeric, garlic powder, and onion powder and set aside.
Cooking
- Heat the olive oil in a pan over medium heat. Once the oil is hot, add the chopped veggies and crumbled tofu. Sauté for 4-5 mins until the tofu is slightly browned and the veggies are cooked.
- Pour the wet mixture into the pan over the veggies and tofu.
- Allow the mixture to simmer until the tofu until the liquid has absorbed and the tofu has reached your ideal scramble consistency.
- Season with black salt and pepper.
Assembly
- Divide between 4 airtight meal prep containers, and add in a slice of toasted whole grain bread. Drizzle hot sauce or other toppings on each if desired.
- Store in the fridge, re-heat if desired and enjoy!
Video
Notes
Black Salt: aka Kala Namak gives it an "eggy" flavour. If you don't have it, feel free to use regular salt or seasoning salt.
Toast: Use a slice of sprouted grain toast for extra protein and fiber.
Note: Nutritional information is approximate values and can vary significantly depending on the specific brands and quality of ingredients used. This information is for general guidance only and should not be considered professional nutritional advice. The costs are a very rough estimate. Actual costs will vary significantly depending on where you shop, the brands you choose, and the specific types of vegetables used.
Nutrition
Serving: 300g | Calories: 285kcal | Carbohydrates: 28g | Protein: 29g | Fat: 11g | Saturated Fat: 1.5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6.5g | Sodium: 400mg | Potassium: 520mg | Fiber: 5g | Sugar: 3g | Vitamin A: 2000IU | Vitamin C: 25mg | Calcium: 200mg | Iron: 3.5mg
Tried this recipe?Let us know how it was!