Looking for a savory, satisfying, and low-carb breakfast that doesn’t involve eggs or meat? This Vegetable Tofu Scramble is a keto-friendly, plant-based meal that’s bursting with flavor and packed with fiber, protein, and essential nutrients. Ready in just 25 minutes, it’s an ideal option for busy mornings or a healthy weekend brunch.
Unlike traditional scrambles, this version uses firm tofu to mimic scrambled eggs, combined with a rainbow of vegetables like spinach, red pepper, mushrooms, and onions. With only 159 calories per serving and 13.7g net carbs, it fits easily into most low-carb meal plans.
Why Choose Tofu on a Keto Diet?
Tofu is an excellent source of plant-based protein with minimal carbs. A 100g serving of firm tofu contains approximately 8g of protein and only 2g of net carbs. According to the USDA FoodData Central, tofu also offers calcium, iron, and magnesium—key nutrients for maintaining energy and metabolic health on keto.
Adding leafy greens like spinach and antioxidant-rich veggies such as red pepper and mushrooms not only boosts the nutrient profile but also supports immune function and gut health. Plus, turmeric and garlic powder deliver anti-inflammatory benefits while making this dish incredibly flavorful.
Vegetable Tofu Scramble Recipe
- Preparation Time: 20 minutes
- Cooking Time: 5 minutes
- Servings: 2
Ingredients:
- 1 block firm tofu, drained and crumbled
- ½ tsp turmeric
- ¼ tsp garlic powder
- 1 cup spinach
- 1 red pepper, chopped
- 10 oz. mushrooms, chopped
- ½ onion, chopped
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
- Heat olive oil in a large pan over medium heat.
- Add chopped onion, red pepper, and mushrooms. Sauté for 5–7 minutes until soft.
- Stir in crumbled tofu, turmeric, garlic powder, and spinach.
- Cook for another 3–5 minutes, stirring until heated through and spinach is wilted.
- Season with salt and pepper, serve hot, and enjoy!
Nutritional Information (Per Serving):
- Calories: 159
- Fats: 9.6g
- Carbohydrates: 13.7g
- Sugars: 7g
- Proteins: 9.6g
- Cholesterol: 0mg
Health Benefits of This Tofu Scramble
- Plant-Based Protein: Perfect for vegans and vegetarians on keto
- Anti-Inflammatory Spices: Turmeric and garlic boost immunity and digestion
- Low in Calories: Ideal for weight loss and fat-burning goals
- Zero Cholesterol: Heart-healthy and supportive of balanced blood pressure
- Quick to Prepare: Great for meal prep or weekday breakfasts
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