This low calorie breakfast tofu scramble is only 149 calories for 1 1/2 cups, and so easy to make! It tastes like a scrambled egg dish, but works great for both vegan cooks, and those looking to reduce calories.
Ingredients You’ll Need:
- 16 ounces extra-firm tofu
- 1 teaspoon garlic powder
- 1 teaspoon cumin
- 1 teaspoon onion powder
- ⅛ teaspoon salt
- ⅛ teaspoon pepper
- 2 tablespoons water
- Olive Oil Spray
- 1 bell pepper
- 1 onion
- 3 kale leaves
- 2 green onions
Low Calorie Breakfast Tofu Scramble
Healthy Breakfast Tofu Scramble Meal Prep and Storage
Meal Prep: You can make this scramble ahead of time and store for the week. I recommend adding to individual meal prep containers.
Storage: Will hold in the fridge for 5 days.
Reheating: Microwave for 2-3 minutes, or add to a skillet over low heat and cook for 5-10 minutes until hot.
Low Calorie Breakfast Tofu Scramble Recipe
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Low Calorie Breakfast Tofu Scramble
Ingredients
- 16 ounces extra-firm tofu
- 1 teaspoon garlic powder
- 1 teaspoon cumin
- 1 teaspoon onion powder
- ⅛ teaspoon salt
- ⅛ teaspoon pepper
- 2 tablespoons water
- Olive Oil Spray
- 1 bell pepper chopped
- 1 onion chopped
- 3 kale leaves stem removed and leaves chopped
- 2 green onions sliced
Instructions
- Wrap the tofu in a clean kitchen towel and place it under a heavy skillet to drain (or use a tofu press to remove the excess liquid).
- In a small bowl combine the garlic powder, cumin, salt and pepper, and 2 tablespoons of water.
- Spray a large sauté pan with olive oil and heat over medium heat.
- To the hot pan, add the bell pepper and onion to the skillet and cook for 10 minutes, until the veggies are soft.
- Add in the kale, turn the heat to low and cover. Cook for 2 minutes until the kale starts to wilt.
- Unwrap the tofu and place it in a large bowl. Use a fork to crumble it, then add to the pan and cook for 3 minutes.
- Add in the spices, mix well and cook for an additional 2 minutes until the liquid is absorbed.
- Sprinkle with green onions and serve hot. These tofu scrambled eggs are great over toast, or served alongside homemade hash browns like scrambled eggs.
Nutrition
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Tofu Scramble
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