High-Protein Tofu Scramble
Per serving (about 1 cup)
How I calculate this → Protein calculator →
8g of protein per 100 calories, more than 8 of the other 11 breakfast recipes here.
I press the tofu first, which matters more than any seasoning in this dish. Skip that step and the scramble steams instead of browning. Turmeric gives it the color, nutritional yeast gives it a savory, almost cheesy edge without any dairy involved. I don't try to make the tofu pieces too small. Leaving some larger crumbles gives the scramble a much better texture and lets a few edges actually brown in the pan.
Why you'll love this
- 14g of protein per serving with no eggs or dairy
- Turmeric and nutritional yeast give it real color and a savory edge
- Ready in about 15 minutes
Recipe
High-Protein Tofu Scramble
Ingredients
Instructions
- Press the tofu between paper towels or a clean kitchen towel with something heavy on top for at least 15 minutes to remove excess water.
- Heat the olive oil in a large skillet over medium heat. Add the onion and bell pepper and cook for 3 to 4 minutes, until softened.
- Crumble the pressed tofu into the skillet by hand, breaking it into scramble-sized pieces.
- Sprinkle the turmeric, nutritional yeast, garlic powder, salt, and pepper over the tofu and stir to coat evenly. Cook for 8 to 10 minutes, stirring occasionally, until heated through and lightly golden in spots.
- Add the spinach and cook for another minute, just until wilted.
- Serve topped with fresh herbs or hot sauce.
Equipment
- Large skillet
Notes
- I press the tofu every time, no exceptions. It's the single biggest difference between a scramble that browns and one that steams into a wet pile.
- I use firm tofu, not extra-firm or silken. Firm crumbles into a texture close to soft scrambled eggs; extra-firm gets rubbery, and silken falls apart.
Nutrition (per serving)
| Calories | 170 |
|---|---|
| Protein | 14g |
| Carbs | 6g |
| Fat | 10g |
| Fiber | 2g |
Where these numbers come from
I calculate every figure above from USDA FoodData Central, ingredient by ingredient, then divide by the servings the recipe makes. Each FDC number links to the exact USDA entry I used. How I calculate nutrition
- Firm tofu: FDC #175236 (Vitasoy USA Azumaya, Firm Tofu), 9.08g protein / 80 kcal per 100g; 1 block (14 oz) = 397g. USDA's entries for US supermarket firm and extra-firm tofu run about 9 to 11g protein per 100g (House Foods Premium Firm #173788: 10.9g; extra firm with nigari #174290: 10g). USDA also lists a denser firm tofu made with calcium sulfate (#172475) at 17.3g, which is not typical of US grocery-store blocks, so check your label.
- Olive oil: FDC #171413, 1 tbsp = 13.5g.
- Onion: FDC #170000, 1/2 small = 35g.
- Red bell pepper: FDC #170108, 1/2 medium = 59.5g.
- Turmeric: FDC #172231, 1/2 tsp = 1.5g. Garlic powder: FDC #171325, 1/4 tsp = 0.8g.
- Nutritional yeast: USDA branded entry FDC #2411476, 2 tbsp = 6g, 3g protein.
- Baby spinach: FDC #168462, 2 cups = 60g.
- Batch totals: 42g protein, 508 kcal, 30.7g fat, 18.7g carb, 6g fiber; divided by 3. (2026-09-28: previous 26g figure came from the dense calcium-sulfate tofu entry; a typical supermarket firm block gives about 14g per serving. A 17g-per-100g tofu would give about 26g.)
Storage
Refrigerate in an airtight container for up to 4 days. Reheat in a skillet over medium heat rather than the microwave, which can make the tofu rubbery.
FAQ
Do I really need to press the tofu?
Yes. Firm tofu holds a lot of water, and skipping this step means that water releases into the pan while it cooks, steaming the scramble instead of letting it brown.
Can I use extra-firm tofu instead?
You can, but the texture comes out denser and chewier, closer to tofu cubes than a soft scramble. Firm is the closer match to scrambled eggs.
What gives this the yellow color?
Turmeric. It’s purely for color and a mild earthy flavor, not heat, so it’s easy to adjust up or down without changing how spicy the dish is.
Looking for more vegan high-protein meals: browse High-Protein Breakfast for more ways to start the day.
Firm tofu stands in for eggs here, and Is Tofu High in Protein? shows how the two compare on protein.
For tofu as a dinner protein, the air fryer tofu uses the same firm tofu, cooked crisp in the air fryer.
High-Protein Air Fryer Tofu
Crispy air fryer tofu with a cornstarch coating and soy-sesame glaze: a high-protein, low-calorie, vegan dinner in 25 minutes.
High-Protein Black Bean and Quinoa Bowl
A high-protein vegan grain bowl with black beans, quinoa, corn, and avocado: high-fiber, no meat or dairy.
High-Protein Lentil Soup
A high-protein vegan lentil soup with carrot and celery: high-fiber, stovetop, and freezes well.
High-Protein Chickpea Salad
A high-protein vegan chickpea salad with hemp hearts, cucumber, and tomato: no-cook, high-fiber, ready in 15 minutes.
High-Protein Brownies
Flourless high-protein brownies made with black beans: gluten-free, high-fiber, low-calorie.
High-Protein Cookies
Flourless high-protein peanut butter cookies with dark chocolate chips: no flour, ready in 20 minutes.