Tofu Scramble: Plant Powered Breakfast

By Michelle Donovan, MS, RD, LDN


  • 6 oz firm tofu
  • 1 tbsp avocado oil or oil of choice
  • 2 medium tomatoes (about 1 cup)
  • 4 cups fresh spinach
  • ½ small red onion (about ¼ cup)
  • 1 cup shredded carrots
  • 2 tsp turmeric
  • Salt, pepper, garlic powder to taste


  1. Slice tofu in 6 slices, lay on paper towels and blot with paper towels additional paper towels to remove moisture.  You can let tofu sit to dry while preparing other ingredients.
  2. Dice tomatoes and onion.  Shred carrots or buy shredded carrots.  Cut tofu in small cubes.  Heat oil in a saucepan on medium heat, add onion and carrots.  After they get tender, about 5 minutes add tomatoes and tofu.  Cook another 5 minutes and add turmeric.  After turmeric is blended in, add spinach (it will shrink quite a bit).  Continue cooking for another 5 minutes or until spinach is wilted and everything is well mixed, add seasoning.  It will resemble scrambled eggs.

Serves 2.  235 calories, 22 grams carbs, 7 grams fiber, 14.5 grams protein per serving

Michelle Donovan, MS, RD, LDN
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