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Vegetable Tofu Scramble

This super vegetable packed tofu scramble is an easy, freezer-friendly, fiber and protein packed meal that is perfect for meal prep!

Prep Time
15 mins
Cook Time
15 mins
Total Time
35 mins
Servings: 4 1.5 cups each
Calories: 25968 kcal
Course: Main Course , Breakfast , Brunch
Cuisine: American

Ingredients

  • 14 oz. firm or extra firm tofu $1.99
  • 8 oz. mushrooms $1.29
  • 2 Tbsp cooking oil $0.08
  • 1/2 tsp garlic powder $0.05
  • 1/4 tsp freshly cracked black pepper $0.02
  • 1 cup frozen onions and peppers* $0.35
  • 8 oz. frozen spinach* $0.93
  • 2 Tbsp nutritional yeast $0.42
  • 1/2 tsp salt $0.02
  • 1/2 cup salsa $0.50

Instructions

    Cup of Yum
  1. If you have the opportunity, fully freeze and then thaw the tofu in the days before making the recipe. While this isn't required, it does produce a better texture. When you're ready to make the recipe, remove the tofu from the package and press or squeeze the excess moisture out of the tofu. You can use a tofu press, or place the tofu on a plate, top it with a cutting board, then place something heavy, like a pot, and wait about 15 minutes while the moisture is pressed out. When tofu has been frozen, it's a bit more spongey, and I can squeeze or press most of it out just using my hands.
  2. While the tofu is pressing, clean and slice the mushrooms. Thaw the frozen spinach, then squeeze out the excess water (I just squeeze it in my fist).
  3. Add the cooking oil to a large skillet and place it over medium heat. When the skillet and oil are hot, tilt the skillet to coat the surface with oil. Crumble the tofu into the skillet, then sprinkle the garlic powder and pepper over top. Sauté the tofu for 2-3 minutes in the hot skillet. Don't worry if it starts to stick, the moisture from the vegetables will loosen it from the bottom of the skillet.
  4. Add the mushrooms and continue to sauté until the mushrooms have softened. Add the frozen bell peppers and onions and continue to sauté until they have heated through. Finally, add the thawed and squeezed spinach, and continue to sauté until heated through again.
  5. Finally, season the skillet with nutritional yeast and salt. Toss until everything is well coated in nutritional yeast. Give it a taste, and adjust the salt if needed.
  6. Serve the vegetable tofu scramble topped with a couple of spoonfuls of salsa, and enjoy!

Notes

  • *You can use fresh in place of frozen. Simply add to the skillet and sauté until tender.

Nutrition Information

Serving 1.5cups Calories 259.68kcal (13%) Carbohydrates 11.68g (4%) Protein 23.38g (47%) Fat 16.3g (25%) Sodium 625.35mg (26%) Fiber 5.85g (23%)

Nutrition Facts

Serving: 41.5 cups each

Amount Per Serving

Calories 25968

% Daily Value*

Serving 1.5cups
Calories 259.68kcal 13%
Carbohydrates 11.68g 4%
Protein 23.38g 47%
Fat 16.3g 25%
Sodium 625.35mg 26%
Fiber 5.85g 23%

* Percent Daily Values are based on a 2,000 calorie diet.