Healthy & Special Diets > Recipes for Specific Health Conditions > Heart-Healthy Recipes > Low-Saturated Fat Breakfasts

Tofu Scramble with Spinach and Tomatoes

A flavorful and protein-packed tofu scramble that’s a delicious and heart-healthy alternative to traditional scrambled eggs. This recipe is low in saturated fat and high in nutrients.

Prep Time
10 minutes
Cook Time
10 minutes
Servings
2
Ingredients
  • 1 block (14 oz) Extra-Firm Tofu
  • 1 tablespoon Olive Oil
  • 1/2 medium Onion
  • 2 cups Spinach
  • 1/2 cup Cherry Tomatoes
  • 2 tablespoons Nutritional Yeast
  • 1/2 teaspoon Turmeric Powder
  • 1/4 teaspoon Garlic Powder
  • 1/4 teaspoon Black Salt (Kala Namak)
  • to taste Salt and Pepper

Preparing the Tofu

Drain and press the extra-firm tofu to remove excess water. Crumble the tofu into small pieces with your hands.

Sautéing the Vegetables

Heat olive oil in a non-stick skillet over medium heat. Add the chopped onion and cook until softened, about 3-4 minutes. Add the spinach and cherry tomatoes and cook until the spinach wilts, about 2-3 minutes.

Adding the Tofu and Seasonings

Add the crumbled tofu to the skillet with the vegetables. Stir in the nutritional yeast, turmeric powder, garlic powder, and black salt (if using). Season with salt and pepper to taste. Cook for 5-7 minutes, stirring occasionally, until the tofu is heated through and slightly browned.

Serving

Serve the tofu scramble hot. It can be enjoyed on its own or with whole-wheat toast, avocado, or a side of fruit.

Nutrition Facts (Estimated per serving):
Calories: 200-250
Fat: 10-15g
Saturated Fat: 1-2g
Cholesterol: 0mg
Sodium: 150-250mg
Carbohydrates: 10-15g
Fiber: 3-5g
Sugar: 3-5g
Protein: 15-20g

Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition:
This tofu scramble is a great source of plant-based protein and is low in saturated fat, making it a heart-healthy alternative to eggs. Olive oil is a heart-healthy fat, and spinach and tomatoes provide essential vitamins and minerals. Nutritional yeast adds a cheesy flavor and is a good source of B vitamins. Black salt (Kala Namak) adds a unique eggy flavor without the cholesterol.

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FAQ

  • What if I don’t have black salt?

    If you don’t have black salt, you can omit it. The tofu scramble will still be delicious, but it won’t have the eggy flavor.
  • Can I add other vegetables to this scramble?

    Yes, feel free to add other vegetables such as bell peppers, mushrooms, or zucchini to this scramble. Just adjust the cooking time accordingly.
  • How can I make this recipe spicier?

    You can add a pinch of red pepper flakes or a dash of hot sauce to the scramble for added spice.