Healthy Recipes Ingredients Healthy Tofu Recipes Tofu Scramble with Spinach 5.0 (4) 4 Reviews This vegan tofu scramble brings on the cheesiness without cheese, thanks to nutritional yeast—a seasoning that imparts a savory, umami flavor comparable to Parmesan. Turmeric tints the tofu yellow, making it a perfect stand-in for scrambled eggs. Serve this tofu scramble for breakfast over a slice of toast or add your favorite sautéed veggies and enjoy it as an easy dinner with a side of brown rice. By Amanda Holstein Amanda Holstein Amanda Holstein fell in love with baking at the age of 6, and has continued to grow her passion through culinary school and working in bakeries. For more than 10 years, she worked at multiple well-known restaurants and bakeries in the Orlando, Florida, area, preparing delicious scratch-made desserts and assisting with dinner events, before becoming a test kitchen assistant at Dotdash Meredith. EatingWell's Editorial Guidelines Published on February 28, 2024 Tested by Catherine Jessee Tested by Catherine Jessee Catherine Jessee is a test kitchen assistant at the Dotdash Meredith Food Studios. She has tested recipes for brands including Allrecipes, EatingWell, Food & Wine, Real Simple, People and Southern Living. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Rate PRINT Share Trending Videos Close this video player Photo: Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle Active Time: 20 mins Total Time: 20 mins Servings: 2 Nutrition Profile: Sesame-Free Diabetes-Appropriate Dairy-Free Healthy Pregnancy High-Fiber Heart-Healthy Vegan Vegetarian High-Protein Egg-Free Gluten-Free Jump to Nutrition Facts Nutrition Notes Is Tofu Good for You? Health information on tofu has gone back and forth through the years. Essentially, tofu is a plant-based “cottage cheese” made from soymilk curds that have been pressed together to firm it up. Tofu is an excellent source of protein and one of the few plant-based sources of complete protein. It also provides a decent amount of calcium and iron. While soybeans have plenty of fiber, tofu loses most of it during processing. Is Spinach Healthy? Spinach is a leafy green that’s chock-full of nutrition. Eating spinach provides fiber, iron, calcium, potassium, folate and vitamins A and K. These nutrients plus the antioxidants in spinach have been shown to protect eye, bone and skin health, as well as improve blood pressure. Tips from the Test Kitchen What Can I Serve This Tofu Scramble With? The sky’s the limit. For breakfast, a tofu scramble goes well with anything you’d typically serve with eggs: fresh in-season fruit, roasted potatoes, smoked salmon, breakfast meats or plant-based meat alternatives. If you plan on serving the scramble with toast, liven it up with a swipe of hummus, peanut butter, fresh avocado or an olive tapenade. For lunch or dinner, serve it with a salad. A few of our favorites include Chopped Cucumber & Tomato Salad with Lemon, Avocado Caprese Salad and Simple Cabbage Salad. Frequently Asked Questions Can I Use Another Kind of Tofu? From soft to extra-firm, each type of tofu will react differently to cooking and flavorings depending on its consistency and texture. We chose to use an extra-firm block of tofu for this recipe because it has the least moisture, which means it will hold up the best in skillet cooking. It also has the most chew. And while softer varieties are better for soaking up sauces, marinades and flavorings, that’s not a concern for this recipe because the extra-firm tofu is crumbled into smaller pieces, creating more surface area for flavors to adhere to. What Is Nutritional Yeast? Nutritional yeast is a fine or flaky powder with a cheesy, umami flavor that goes well on popcorn, mashed potatoes and cooked vegetables, and adds flavor to soups and stews. Nutritional yeast is grown on such things as blackstrap molasses and sugar beets, and it’s created from the same yeast as brewer’s yeast (for making beer) and baker’s yeast (for making bread). However, nutritional yeast is inactive, and you need an active yeast for making beer and bread. As the name implies, nutritional yeast is nutritious—it’s high in vitamins B12, B6 and folate. It’s usually found in your local grocery store’s baking or health-foods aisle. Additional reporting by Carrie Myers, M.S. and Linda Frahm Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle Ingredients 1 tablespoon extra-virgin olive oil 2 tablespoons chopped shallot 1 (16-ounce) package extra-firm tofu, drained and crumbled 2 tablespoons nutritional yeast 1 teaspoon onion powder 1/2 teaspoon garlic powder 1/4 teaspoon ground turmeric 1/4 teaspoon ground pepper 1/4 teaspoon salt, divided 3 packed cups torn fresh spinach 3 tablespoons unsweetened almond milk 1/2 teaspoon rice vinegar 1/8 teaspoon crushed red pepper (optional) Directions Heat oil in a large nonstick skillet over medium heat. Add shallot; cook, stirring constantly, until slightly softened, about 1 minute. Add tofu; cook, stirring often, until most of the moisture has evaporated, 5 to 7 minutes. Stir in nutritional yeast, onion powder, garlic powder, turmeric, pepper and 1/8 teaspoon salt; cook, stirring constantly, until the tofu is completely dry, 3 to 4 minutes. Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle Add spinach, almond milk and vinegar to the tofu mixture. Cook, stirring occasionally, until the spinach has wilted, about 3 minutes. Sprinkle with crushed red pepper (if using) and the remaining 1/8 teaspoon salt. Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle EatingWell.com, February 2024 Rate It Print Nutrition Facts (per serving) 306 Calories 20g Fat 11g Carbs 28g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 2 Serving Size about 1 cup Calories 306 % Daily Value * Total Carbohydrate 11g 4% Dietary Fiber 6g 22% Total Sugars 3g Protein 28g 57% Total Fat 20g 25% Saturated Fat 3g 16% Cholesterol 0mg 0% Vitamin A 222µg Vitamin C 14mg 15% Vitamin D 0µg Vitamin E 3mg 18% Folate 288µg Vitamin K 228µg Sodium 335mg 15% Calcium 751mg 58% Iron 7mg 37% Magnesium 128mg 30% Potassium 706mg 15% Zinc 3mg 32% Vitamin B12 0µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved