Tofu Veggie Scramble

Most of us have grown up loving scrambled eggs for breakfast.  Unfortunately, the high amounts of cholesterol with eggs has attributed to an epidemic of heart disease and stroke.  Here is another great, healthy option!  Substitute tofu and still enjoy your all time favorite breakfast without the negative consequences!  Soy consumption has been shown to decrease rates of breast cancer, help with menopause, decrease abdominal fat when compared to dairy consumption, and it is a lean plant based source of protein!  This is easy to make and stores in the fridge for several days if you want to make it ahead of time.  To learn more about the health consequences of the consumption of eggs, follow the links below to learn more (the first video is a little longer than normal, around 8 minutes, but well worth the time).


Who Says Eggs Aren’t Safe?


Eggs vs. Cigarettes and Atherosclerosis


Eggs, Cholesterol and Patently False and Misleading Claims



  • 1 package Extra Firm Tofu (sprouted if possible)
  • 1/4 Onion, chopped
  • 3 handfuls Spinach
  • 1 tsp Turmeric
  • 1/2 tsp Cumin
  • Cracked Black Pepper
  • 2 tbsp Nutritional Yeast


Place chopped onion in a skillet (stainless, non coated works fine and without oil) over medium high heat and dry saute with 1/4 cup water for 3 minutes.  Open package of tofu and drain water (no need to dry tofu with a towel, the moisture released in the tofu will help in cooking), cut into cubes and add t0 skillet, cooking for an additional 5-7 minutes.  During this time, add the spices as well and mix well.

Once tofu has been thoroughly heated and spices incorporated, add spinach and cook for one minute.  You can just place the spinach on top and allow the steam to lightly blanch the leaves.  Turn off the heat, and then mix leaves into the scramble.  Easy!

If you like to roll this up and … eat it, try the sprouted tortillas from Food 4 Life/Ezekiel or Engine 2.  We also like to add a cinnamon raisin English muffin from Food 4 Life/Ezekial toasted and spread with almond butter!  Food for Life has gluten free options as well.