Tofu Scramble

Full of flavor and protein, this tofu scramble is a delicious new idea to add into your breakfast rotation.


  • 1 tsp olive oil
  • 1/4 cup red onion, diced
  • 1/2 cup baby bella mushrooms, chopped
  • 1/2 red bell pepper, chopped
  • 1 (14oz) package Organic Extra Firm Tofu
  • 1/4 tsp garlic powder
  • 1/2 tsp tumeric
  • 1/4 tsp smoked paprika
  • 1/4 tsp cumin
  • 1/3 tsp salt
  • 1/2 tsp dried thyme
  • 2 tablespoons fresh cilantro, chopped (garnish)

Makes 2


  1. In a saute pan over medium-high heat, add in oil, onions, mushrooms and bell pepper. Saute for about 5 minutes or until fragrant and tender.
  2. Prepare the tofu by draining it and patting it with 3-4 paper towels to absorb excess liquid.
  3. Add tofu block to the pan and using a spoon, break it up into smaller pieces.
  4. Reduce heat to medium-low and sprinkle garlic powder, tumeric, smoked paprika, cumin, salt and dried thyme over the tofu and stir until well combined.
  5. Continue stirring for 2-3 minutes more or until the tofu is heated through.
  6. Serve hot with a garnish of fresh chopped cilantro or parsley.
  7. Notes: If at all possible, choose organic tofu. Tofu is made from soy beans and buying organic means it will be non-GMO.
  8. This recipe makes two servings to spread out over two mornings or to share. Store your tofu scramble in an airtight container in the refrigerator for up to 3 days.

By providing your email address, you are agreeing to our privacy policy.

More on this topic

Nutrition facts

Per Serving

  • calories: 185
  • dietary fiber: 3.8g
  • potassium: 516mg
  • protein: 17.4g
  • saturated fat: 2.1g
  • sodium: 415mg
  • sugars: 3.6g
  • total carbohydrates: 8.2g
  • total fat: 10.9g
Photograph by Kelly Dabel. All rights reserved. Used with permission.

Disclaimer: does not provide any express or implied warrant toward the content or outcome of any recipe.

Join the conversation

or create an account to comment.

Community Poll

Has diabetes changed your exercise routine?