High-Protein Tofu Scramble

High-Protein Tofu Scramble Recipe

Are you looking for a quick, tasty, and filling breakfast that is high in protein and devoid of eggs? This tofu scramble in the Indian manner is a tasty way to start the day. Rich in fibre, anti-inflammatory spices, and plant-based protein, it's the ideal way to start the day.

A tasty, filling lunch may be made with tofu, a great source of complete protein, bright vegetables, and traditional Indian spices. This scramble, which takes less than 15 minutes to prepare, goes well with roti, wholegrain toast, or even a breakfast wrap.

Ingredients:

• 200g firm tofu, crumbled

• 1 tsp olive oil or coconut oil
  ¼ tsp turmeric powder

• ½ tsp cumin seeds

• 1 small onion, finely chopped

• 1 tomato, chopped

• ½ bell pepper, chopped

• Salt to taste

• Black pepper to taste

• A pinch of black salt 

• Fresh coriander, chopped

• Optional: 1 tbsp nutritional yeast for a cheesy flavour

Instructions:

1. Heat oil in a pan on medium heat. Add cumin seeds and let them splutter.

2. Add onions and sauté until translucent.

3. Stir in chopped tomatoes and bell pepper. Cook for 2-3 minutes until soft.
   Add turmeric, black pepper, salt, and black salt. Mix well.

4. Crumble tofu into the pan and stir everything together. Cook for 5–6 minutes, stirring occasionally.

5. Garnish with fresh coriander and nutritional yeast (if using).

6. Serve hot with wholegrain toast, a millet roti, or in a wrap.

Health Advantages of Plant-Based Protein-Rich Tofu Scramble

• Since tofu is a complete protein, this scramble is perfect for satiety and muscle repair.

• Promotes Gut Health: Antioxidants and prebiotic fibre are abundant in bell peppers, tomatoes, and onions.

• Naturally Increases Energy: Stable energy levels are maintained by the well-balanced combination of complete carbohydrates, healthy fats, and protein.

• Anti-Inflammatory: Strong anti-inflammatory spices like cumin and turmeric promote digestive and immune system function.

• Egg-free and cholesterol-free: An excellent vegan alternative to scrambled eggs that is just as filling but without the fat.

How to Customise Your Scramble

• For extra fibre and vitamins, add grated zucchini, spinach, or mushrooms.

• Before serving, add hemp or pumpkin seeds for an additional protein boost.

• Add red chilli flakes or chopped green chilli for a burst of heat.

• For a high-protein breakfast burrito, wrap it in a whole grain tortilla or multigrain roti.

For vegetarians and vegans, tofu scramble is the best high-protein breakfast option. It's quick to prepare, flavourful, filling, and entirely egg-free. Whether you want to increase your protein consumption or just change up your morning routine, this meal is a healthy way to start the day.

FAQs

Q: Can I prepare the tofu scramble ahead of time?
A: Indeed! It can be stored in the refrigerator for up to three days. Before serving, simply reheat.

Q: What kind of tofu should I use?
A: For the ideal texture in a scramble, use firm or extra-firm tofu.

Q: Is it possible to substitute paneer for tofu?
A vegetarian (not vegan) version can also be made with paneer.

Q: Is this suitable for a weight-loss diet?
A: Definitely. Because of its high protein and fibre content, it keeps you full and discourages snacking.

Author: Gyanisha Gothi, ANutr AfN Registered Associate Nutritionist Gyanisha Gothi is a Registered Associate Nutritionist (ANutr) with a strong scientific background and a passion for turning complex nutrition research into practical, personalised guidance. With an MSc in Clinical and Public Health Nutrition from UCL (Merit), a BSc in Biochemistry, and additional certifications in Food Allergy & Intolerance Training and Good Clinical Practice (NIHR), she brings a well-rounded blend of academic and clinical expertise. Dedicated to evidence-based practice, Gyanisha supports individuals in improving gut health, strengthening metabolic wellbeing, and making sustainable lifestyle changes delivering a warm, client centred approach at Back to Balance.