Low Calorie Breakfast Tofu Scramble

Breakfast Tofu Scramble Recipe

This low calorie breakfast tofu scramble is only 149 calories for 1 1/2 cups, and so easy to make!. This tofu scramble vegan recipe tastes like a scrambled egg dish, but works great for vegan cooks, and people looking to reduce calories.

Breakfast Tofu Scramble Recipe

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 chopped
  • 1 onion chopped
  • 3 kale leaves stem removed and leaves chopped
  • 2 green onions sliced

Low Calorie Breakfast Tofu Scramble

Breakfast Tofu Scramble Recipe

Healthy Breakfast Tofu Scramble Meal Prep and Storage

Meal Prep: These recipes are a little difficult to “meal prep”. You can get ahead by prepping sides and just getting organized. But meal prepping eggs can be tricky.
Storage: If you have leftovers (again meal prep is not ideal with this recipe) you can store it in a meal prep container and store in the fridge for 4 days.
Reheating: You can reheat in an oven at 200-250 degrees until warmed through. Or a microwave for 1-2 minutes. A note though, eggs cook more when you reheat them.

Low Calorie Breakfast Tofu Scramble

Breakfast Tofu Scramble Recipe

Low Calorie Breakfast Tofu Scramble

Lose Weight By Eating
This breakfast tofu scramble recipe is just 149 calories for 1 1/2 cups, and tastes just like scrambled eggs… but it's vegan!
This vegan scramble is wonderful over toast, in a tortilla as a vegan breakfast burrito, or served alone like scrambled eggs.
You can add a teaspoon of chili powder and a chopped jalapeño to make this a southwest tofu scramble. This recipe is easy and versatile, so get creative and add in your favorite veggies or spice mixes!
5 from 3 votes
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Breakfast
Cuisine American
Servings 4 servings
Calories 149 kcal

Ingredients
 
 

  • 16 ounces extra-firm tofu
  • 1 teaspoon garlic powder
  • 1 teaspoon cumin
  • 1 teaspoon onion powder
  • teaspoon salt
  • 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

Serving: 1.5cupsCalories: 149kcalCarbohydrates: 12.4gProtein: 13.2gFat: 6.9gSaturated Fat: 0.6gCholesterol: 0mgSodium: 102mgPotassium: 454mgFiber: 2.3gSugar: 3.8gCalcium: 265mgIron: 3mg
Keyword breakfast, Tofu
Tried this recipe?Let us know how it was!

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.

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Breakfast Tofu Scramble Recipe

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