As a plant-based endurance athlete, do you struggle with what you can eat for breakfast that is (1) high in protein and (2) not a protein shake or smoothie?
Me too! Most breakfast foods are either not vegan (aka eggs) or high in carbohydrates and sugar and lack protein.
Here is a simple recipe for my version of a tofu scramble. I like making tofu scramble because it’s simple and easy to make. It doesn’t take long to prep/cook and usually lasts for a week (sometimes more, but I wouldn’t keep it in the refrigerator longer than a week).
First, drain the tofu. I recommend using extra firm tofu since it has a lower moisture content (less water to drain or press out), the texture is more dense, and absorbs flavor better than other versions. For the tofu scramble, I don’t press out the moisture, but I do drain out the water by making a slit in the unopened tofu package then pouring out the liquid in the kitchen sink.
Hey nice to meet you!
I’m Kayla, a plant-based performance dietitian and marathon runner.
I live in Upstate NY and look to cook, run, enjoy the Upstate NY summers!
Next, I add the tofu to a medium-sized pan on medium heat with oil (if not WFPB). Then take a spatula and crumble the tofu to make it look like this…
Once the tofu is crumbled, add your spices: turmeric, garlic powder, and Italian seasoning.
You’ve probably heard of this magical spice! Turmeric is commonly used in Indian dishes, found in their curry spice. Turmeric contains compounds with medicinal properties that make it a natural anti-inflammatory and antioxidant. To learn more about turmeric, check out this online article from healthline here.
After seasonings are added, stir to combine. This is what will give your tofu a yellow appearance and will actually look like eggs! You may even fool people to thinking it really is eggs!!
Tip: Be careful not to add too much turmeric. It does have a strong taste. I actually added too much to this when I made it, so I would add slightly less than what you see above. Sometimes, I get too carried away with spices…opps!
Next, you can add anything you want!! Well any veggies, of course!!! My favorite is adding spinach and tomatoes. But you could add red onion, bell peppers, sweet potatoes, etc.
Tip: for a pre or post-run breakfast, add quinoa or sweet potatoes to add carbohydrates :)
Stir to combine and cook until heated throughly. If using spinach, once spinach is wilted, it’s done!
1 package tofu, firm, drained
1/2 Tbsp. (or less) turmeric
1 tsp. garlic powder
1 tsp. Italian seasoning
Handful of spinach
1/4 cup tomatoes, chopped
1/4 cup red onion, chopped
In a medium-sized pan over medium heat, add oil.
Add tofu. Use spatula or wooden utensil to scramble tofu in pan.
Add turmeric and spices. Stir in as necessary.
Add veggies - spinach, tomatoes, onion.
Stir to combine.
Cook until heated throughly or spinach is wilted.
Nutrition facts: Calories: 66 kcals, Calories from Fat: 31.6 kcals, Total Fat 3.6 g, Saturated Fat 0.8 g, Cholesterol 0mg, Sodium 17 mg, Total carbohydrates 3.1 g, Dietary Fiber 1.4 g, Protein 7 g, Calcium 174 mg, Iron 2 mg
*Nutrition facts generated from Nutrihand Pro