Tofu Scramble: A High Protein Plant Based Alternative Breakfast
Who says plant based diets must be lacking protein? That couldn’t be any further from the truth!
Since I began my plant based dietary journey, I’ve found that the toughest part has been being variety. Not that there aren’t tons of options when it comes to plant based foods, but coming from a fitness background where maintaining muscle mass is key, I found a huge lack of high protein (COMPLETE PROTEIN) options. Soy has been the #1 go-to for many when it comes to a complete protein alternative from animal proteins s its so readily available and simple to prepare. Yet with all the mixed messages in regards to the health discussions surrounding soy, I believe there should be a variety within our diets rather than just becoming fixated on this one source of protein. With that being said, tofu is still a superior protein alternative that I recommend in moderation. I’ve personally chosen to only purchase organic tofu and other soy products since its currently one of the most highly pesticide sprayed crops.
Time: 10 min
Spice Seasoning Mix*:
- 2 tablespoons nutritional yeast
- 1 teaspoon chili powder
- 1 teaspoon Himalayan salt
- 3/4 teaspoons turmeric (This is to “dye” the tofu to better resemble eggs. It also has tons of health benefits and is a great for inflammation.)
- 1/2 teaspoon ground coriander
- 1/2 teaspoon ground cumin
- 1/4 teaspoon garlic powder
- 1 tablespoon coconut oil or olive oil
- 1 1/2 cups mushrooms, sliced
- 1 small onion, chopped
- 1 small green bell pepper, finely chopped
- 1 small red bell pepper, finely chopped
- 2 cloves garlic, minced
- 2 blocks (2, 16 oz. blocks) firm tofu OR extra firm “silken” tofu
- 1 can black beans*** (approx. 1 1/2- 2 cups), drained and rinsed
- Optional Additions and Garnishes:
Kale, cilantro, jalapeños, avocado, cheese (non vegans) or plant based cheese alternative, salsa, hot sauce, tortilla
1. In a small bowl combine ingredients for the seasoning mix and set aside (see notes below).
2. Heat a large skillet and add coconut oil or olive oil. Once heated, add veggies and garlic.
3. Place tofu on a plate lined with several layers of paper towels and lightly press to absorb liquid. Crumble the tofu with your hands or carefully smash with a spoon- Don’t mash up too much as you want to keep “chunks” to give the scramble the best texture and bite.
4. Once veggies are slightly tender approximately 3-5 min., add tofu crumble to the pan. Add seasoning mixture and with a spatula or wooden spoon, lightly toss to coat. Add in the rinsed/drained black beans and continue cooking, heating thoroughly for 1-3 min.
5. Garnish if desired (add kale with veggies or or cilantro the last 2 minutes of cooking). Serve with tortilla’s &/or rice.
*SPICE MIX: This can be prepared ahead of time in bulk and stored away for future use. This recipe will make approx. 4-6 servings.
**SCRAMBLE INGREDIENTS: All of the veggies listed are optional. Don’t be afraid to get extra creative. If you’re a spicy kinda eater, try adding jalapeños. If you prefer a more fresh flavor, chop up some tomatoes and some fresh mint and throw it in the pan…You can’t go wrong so follow your tastebuds to wherever they may take you!
***BLACK BEANS: This is optional as beans don’t always digest well with everyone. You can always reduce the amount or completely omit.