Tofu Scramble with Toast
No eggs in this scramble. Tofu crumbles with a pinch of turmeric for color and a clove of garlic for bite, sautéed in olive oil until golden. Pile it on whole wheat toast, quarter a few cherry tomatoes. 392 calories and 18 grams of plant protein in fifteen minutes.
Ingredients
- tofu 3 ounces
- onion 0.25
- garlic 1 clove
- olive oil 1 tablespoon
- paprika (ground) 1 pinch
- turmeric 1 pinch
- bread, whole wheat 2 slices
- cherry tomatoes 5
Method
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Slice the tofu and pat it dry. Crumble the tofu with your hands into a bowl.
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Finely chop the onion and press the garlic clove.
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Heat the oil in a pan and sauté the onion. After 2 minutes, add the garlic, tofu, paprika powder and turmeric. Cook for about 4 minutes on medium heat.
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Meanwhile, toast the bread and quarter the tomatoes.
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Serve the bread with the tofu scramble and tomato pieces.
Patting the tofu dry before crumbling makes a real difference. The less moisture in the pan, the better the scramble picks up the turmeric color and gets those golden edges. Finish with fresh cilantro, chives, or parsley.
That pinch of turmeric is mostly there for color, but it contains curcumin, a compound your body absorbs almost none of on its own. Sautéing turmeric powder in fat (like the olive oil already in your pan) boosted plasma curcumin levels 44 times higher than isolated curcumin in a randomized crossover trial. A pinch delivers a small dose, but the olive oil makes sure your body actually gets it.
Nasef et al. 2019 — Curcumin Bioavailability · DOIBehind this recipe
Can I use silken tofu for this scramble?
Firm or extra-firm tofu works best. It holds its shape when crumbled, picks up the spices, and develops crispy golden edges in the pan. Silken tofu is too soft and breaks into a wet paste instead of the chunky texture you want.
Is 18 grams of plant protein enough for breakfast?
It depends on your daily total, not this single meal. Research comparing plant and animal protein found no difference in muscle growth when daily protein intake was matched. The 18 grams in this meal contributes to that daily number. Pair it with a higher-protein lunch or snack to hit your target.
Read the full evidence reviewCan I eat 30 grams of carbs from toast and still lose fat?
Yes. A pooled analysis of 5,192 participants found that total daily carbs matter more than the carbs in any single meal. Thirty grams from whole wheat bread at breakfast leaves room for the rest of your day.
Read the full evidence review
