Tofu Scramble: A nice idea for Breakfast or a Light Lunch1 min read

A well-balanced meal is full of protein, carbohydrates, and good quality fats that will keep you full for 4-5 hours till your next meal.

You will need:

  • 1 Tofu Block.
  • 2 Cups Chopped Mushrooms.
  • 1 Cup Chopped Cherry Tomatoes.
  • 1/2 Tsp Paprika.
  • 1/2 Tsp Turmeric.
  • 1 Tbsp Mustard.
  • 2 Tbsp Nutritional Yeast.
  • Salt, Pepper.
  • 1 Tbsp Olive Oil For Your Non-Stick Pan.



  1. Crumble the tofu with your hands, add paprika, turmeric, and mustard.
  2. Mix them all together with your hands.
  3. Put them into a non-stick pan with all the other ingredients, cook them at medium heat for 10 to 15 minutes, while you stir them lightly. It is ready!

* You can serve it with some avocado, fresh or sautéed baby spinach and a slice of whole-grain bread.


Scrambled Eggs vs Tofu Scramble (per 100g):

  • Calories: 147 vs 114
  • Protein: 12.6g vs 12g
  • Carbs: 1.1g vs 2.8g
  • Saturated fat: 3.3g vs 1g
  • Cholesterol: 423mg vs 0mg
  • Sodium: 124mg vs 7g
  • Calcium % RDI: 5% vs 35%
  • Iron % RDI: 6% vs 30%




Irini Katrava

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