🍔 American · Breakfast · Easy difficulty · Vegan
High-Fibre Tofu Scramble
A high fibre-friendly breakfast that is naturally gluten-free.
- Prep time
- 10 min
- Cook time
- 20 min
- Total time
- 30 min
- Servings
- 4
- Calories
- 183 kcal
- Protein
- 16 g
- Carbs
- 5 g
- Fat
- 11 g
- Course
- Breakfast
About this American breakfast dish
High-Fibre Tofu Scramble is a American breakfast built around firm tofu. It takes about 30 min from start to finish, 10 minutes of prep and 20 minutes of cooking, and serves 4.
Cooking method: breakfast dish. Difficulty is rated easy. Vegan, and marked gluten-free in our data.
Good for: high fibre, light & low calorie, everyday healthy.
Ingredients
Quantities are for 4 servings. Change the servings in the app to rescale them automatically.
- 400 g firm tofu, crumbled
- 1/2 tsp turmeric
- 1 tsp nutritional yeast
- 1 cup spinach
- 1 tbsp olive oil
- Black salt
Method
Step 1. Warm the oil and add the tofu with turmeric.
- Heat
- Off, no heat
- Look for
- Everything is evenly coated or just combined, with no dry pockets.
- Why it matters
- Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
- Avoid
- Overmixing batters and doughs makes them tough; stop once just combined.
Step 2. Cook for 5 minutes until the moisture cooks off.
- Heat
- Medium to high, stir or flip now and then
- Look for
- Golden-brown edges, a steady sizzle and a toasty smell.
- Why it matters
- Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
- Avoid
- Overcrowding the pan: the temperature drops and food steams. Cook in batches.
Step 3. Stir in the spinach and nutritional yeast until wilted.
- Heat
- Keep the heat steady
- Look for
- The new ingredient is coated and the mixture returns to a gentle bubble.
- Why it matters
- Adding things in order lets each ingredient cook for just the right time.
- Avoid
- Dumping everything in at once: delicate items turn mushy before tougher ones are done.
Step 4. Season with black salt.
- Heat
- Off, no heat
- Look for
- Everything is evenly coated or just combined, with no dry pockets.
- Why it matters
- Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
- Avoid
- Overmixing batters and doughs makes them tough; stop once just combined.
Chef's tip
Add a tablespoon of ground flax or chia for extra fibre.
Equipment you will need
- Non-stick pan
- Spatula
- Whisk
Nutrition per serving
Estimated per serving: 183 kcal, 16 g protein, 5 g carbohydrate and 11 g fat. Roughly 35% of the energy comes from protein, 11% from carbohydrate and 54% from fat, using standard energy values.
Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.
When to cook High-Fibre Tofu Scramble
Substitutions and variations
- Use plant-based milk for a dairy-free option.
- Stir in a handful of spinach or herbs for extra vegetables.
- Cook eggs over lower heat for a softer, creamier texture.
Frequently asked questions about High-Fibre Tofu Scramble
How long does High-Fibre Tofu Scramble take to make?
It takes about 30 min in total: 10 minutes of prep and 20 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.
How many calories are in one serving?
Each serving has about 183 kcal, with 16 g protein, 5 g carbohydrate and 11 g fat. These are estimates for the recipe's 4 servings.
Is High-Fibre Tofu Scramble gluten-free?
It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.
Is it suitable for vegetarians or vegans?
Yes, it is vegan. Check labels on stock and curry pastes, which can contain animal products.
How difficult is it to cook?
It is an easy recipe with simple steps and minimal timing pressure, so it suits beginners.
Can I make High-Fibre Tofu Scramble ahead or freeze it?
Best eaten fresh, because crisp or fresh textures do not survive storage. Prepare components ahead instead, and store leftovers in airtight containers for up to 2 days.
How many servings does it make?
This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.