Tofu Scramble with Spinach and Mushrooms: High-Protein

Looking for a plant-based breakfast that’s filling, flavorful, and protein-rich? This tofu scramble with spinach and mushrooms is your new go-to. It’s a savory, satisfying alternative to scrambled eggs—perfect for vegans, vegetarians, or anyone cutting back on cholesterol without sacrificing taste.

Even meat-lovers won’t miss the eggs. Seriously.

🥄 Why You’ll Love This Tofu Scramble

This dish is:

• Loaded with plant protein (15g+ per serving)
• Ready in 15 minutes
• Customizable with your favorite veggies
• Perfect for meal prep or a weekend brunch

🍄 Ingredients You’ll Need

Base:

• 1 block (14 oz) firm or extra-firm tofu, pressed
• 1 tbsp olive oil or avocado oil
• 1 cup mushrooms, sliced (cremini or button)
• 2 cups fresh spinach, chopped
• ¼ cup onion, diced
• 2 cloves garlic, minced

Seasoning Mix:

• ½ tsp turmeric (for color and anti-inflammatory benefits)
• ½ tsp smoked paprika
• 1 tbsp nutritional yeast (adds cheesy, umami flavor)
• Salt & pepper to taste
• Optional: pinch of black salt (kala namak) for eggy flavor

Alt text suggestion for image: “Golden tofu scramble with spinach and mushrooms on a white plate garnished with herbs”

🔪 How to Make Tofu Scramble with Spinach and Mushrooms

Step-by-Step Instructions:

1. Press tofu for 10 minutes to remove excess water. Crumble into bite-sized chunks with your hands or a fork.
2. Heat oil in a skillet over medium heat. Add onion and garlic. Sauté for 1–2 minutes.
3. Add mushrooms. Cook until softened and browned (about 4–5 minutes).
4. Stir in crumbled tofu and seasoning mix. Cook for 5–7 minutes, stirring occasionally.
5. Add spinach and cook until wilted, about 1–2 minutes.
6. Taste and adjust seasoning. Serve warm with toast, avocado, or roasted potatoes.

Pro Tip: Let the tofu sit undisturbed in the pan for a few minutes for light browning and better texture.

🥬 Nutrition Snapshot (Per Serving – 1 of 2 servings)

• Calories: 220
• Protein: 17g
• Carbs: 8g
• Fat: 13g
• Fiber: 4g

🌱 Variations & Add-ins

Try these delicious twists:

• Southwest Scramble: Add black beans, bell peppers, and cumin
• Tofu Breakfast Burrito: Wrap it in a whole-grain tortilla with salsa
• Cheesy Scramble: Stir in plant-based cheddar or mozzarella
• Spicy Kick: Add red pepper flakes or a dash of hot sauce

These variations help capture semantic keywords like tofu egg substitute, vegan scramble ideas, and low-carb tofu breakfast.

❓ Tofu Scramble FAQs

Can I make this ahead of time?

Yes! It keeps well in the fridge for up to 4 days. Reheat in a skillet or microwave.

Can I use soft tofu?

It’s best to use firm or extra-firm tofu for a texture similar to scrambled eggs.

What does tofu scramble taste like?

With the right seasonings, it’s savory, slightly cheesy, and umami-rich—a very satisfying egg alternative.

Is black salt necessary?

No, but it adds that sulfuric “eggy” taste many vegans love. Use sparingly!

✅ Final Thoughts: A Plant-Powered Breakfast You’ll Actually Crave

This tofu scramble with spinach and mushrooms is one of those recipes you’ll keep coming back to. It’s easy, nourishing, and endlessly flexible—just the way weekday (or weekend!) breakfasts should be.