Diaries of a Plant Powered Dietitian

Breakfast

Greek Tofu Breakfast Scramble (plus more!)

Although I have nothing against eggs for breakfast, I felt like mixing it up this morning by scrambling some tofu and throwing in a few Greek-inspired flavors. Tofu is one of the few plant-based complete protein sources, meaning it contains all nine essential amino acids. It’s very versatile and will take on the flavor of whatever you cook it with. The key is to use extra firm tofu, and I add nutritional yeast flakes to give it a slightly “cheesy” flavor as well as a dash of turmeric spice to give it a nice yellow color.

If the olives and sundried tomatoes are too much for your taste buds in the morning, you can leave out the olives or use fresh cherry tomatoes instead. Serve with a hearty whole grain toast or a toasted English muffin topped with avocado for a filling and quick breakfast.

Serves: 2 Prep time: 5 minutes Cook time: 5 minutes

Ingredients

  • 6 oz. block of extra firm tofu, drained of liquid

  • 1 Tbs. minced pitted Kalamata olives

  • 1 Tbs. roughly chopped sundried tomatoes (I used sundried tomatoes in oil, drained off the oil)

  • 1 handful fresh spinach leaves

  • ¼ cup feta cheese

  • 1 Tbs. nutritional yeast flakes

  • ¼ tsp. turmeric

  • Salt and pepper, to taste

  • Olive oil, for frying

Directions:

Step 1: Heat olive oil in a small skillet on medium heat. Add the tofu and gently mash with a fork to form a crumbled texture. Add a handful of spinach and toss together in the skillet for a few minutes until tofu heats up. Add the turmeric, nutritional yeast, and a dash of salt and pepper and toss to combine.

Step 2: Add the sundried tomatoes, olives, and feta cheese and continue to heat until all ingredients are warmed and tofu is slightly browned. It should have a nice golden color from the turmeric. *Note: you can swap the sundried tomatoes for fresh sliced cherry tomatoes if desired, and simply sauté them with your spinach.

Step 3: Divvy tofu scramble between two plates and serve with toast or an English muffin topped with avocado slices.

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Other tofu scramble ideas and tips

Tofu is so versatile, you can combine it with just about any flavor under the sun and not go wrong. I always use a base of extra firm tofu, mash it lightly with a fork, and throw in a little salt, pepper, nutritional yeast (this is key to give it a slightly cheesy, “eggy” flavor), and turmeric to give it a yellow/golden color. Simply toss in a skillet with your other ingredients until heated through and tofu loses some of its moisture and browns a bit. Here are a few of my favorite go-to tofu scramble ideas for a quick breakfast or brunch. They all contain naturally vegan ingredients, but you can certainly add cheese to these as well!

Mexican tofu breakfast skillet

Combine extra firm tofu, black beans, green onions, and your favorite salsa (add a sprinkle of cheddar cheese or top with avocado if desired)

Pesto tofu breakfast skillet

Combine extra firm tofu, basil pesto, and sliced tomatoes (add goat cheese or feta cheese if desired)

Garden tofu breakfast skillet

Combine extra firm tofu, kale, yellow onion, crimini mushrooms, and a sprinkle of fresh thyme (add Provolone cheese if desired)