Tofu & Spinach Scramble – A Bright, Protein-Packed Breakfast

This tofu and spinach scramble is a simple, satisfying breakfast that comes together fast and tastes great. It’s hearty like classic scrambled eggs, but totally plant-based and full of flavor. The texture is soft and fluffy, the flavors are savory and warm, and the spinach adds freshness and color.

Whether you’re vegan, curious about tofu, or just want a lighter morning option, this scramble checks all the boxes. It’s easy to customize, and it uses pantry-friendly ingredients you probably already have.

Tofu & Spinach Scramble - A Bright, Protein-Packed Breakfast

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Prep Time 10 minutes mins

Cook Time 12 minutes mins

Total Time 22 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 14 oz (400 g) firm or extra-firm tofu, drained and pressed
• 2 cups fresh spinach, roughly chopped (or 1 cup frozen spinach, thawed and squeezed)
• 1 small onion, finely diced (optional but recommended)
• 1 clove garlic, minced
• 2–3 tbsp nutritional yeast
• 1/2 tsp ground turmeric
• 1 tsp onion powder
• 1/2 tsp garlic powder
• 1/2–3/4 tsp fine sea salt, to taste
• 1/4 tsp black pepper
• 1–2 tbsp olive oil or avocado oil (or vegan butter for richness)
• 2–3 tbsp unsweetened plant milk (soy, almond, or oat)
• 1/2 tsp smoked paprika (optional, for warmth)
• Pinch of red pepper flakes (optional, for heat)
• Fresh lemon juice, to finish (optional but brightens the flavors)
• Chopped herbs like chives, parsley, or cilantro (optional)

Method

 

1. Press the tofu. Wrap the block in a clean towel and set a heavy skillet or a few cans on top for 10–15 minutes. This removes excess water and improves texture.
2. Prep your aromatics. Dice the onion and mince the garlic. Roughly chop the spinach so it wilts evenly.
3. Mix your seasonings. In a small bowl, stir together turmeric, onion powder, garlic powder, salt, pepper, and smoked paprika if using. This makes seasoning the pan fast and even.
4. Sauté the onion. Heat the oil in a large nonstick skillet over medium. Cook the onion for 4–5 minutes until translucent and slightly golden. Add the minced garlic and cook 30 seconds until fragrant.
5. Crumble the tofu. Use your hands to crumble the pressed tofu into the pan, aiming for bite-size curds. Don’t over-crumble—varied pieces give better texture.
6. Season and cook. Sprinkle the spice mix and nutritional yeast over the tofu. Stir to coat evenly. Cook for 4–6 minutes, letting some pieces get lightly golden. If the pan looks dry, add a touch more oil.
7. Add plant milk. Pour in 2–3 tablespoons and stir. It shouldn’t be soupy—just moist and creamy. Taste and adjust salt and pepper.
8. Fold in spinach. Add the chopped spinach and stir until wilted, 1–2 minutes. If you’re using frozen spinach, make sure it’s well squeezed so the scramble doesn’t get watery.
9. Finish and serve. Squeeze a little lemon juice over the scramble, then top with herbs if you like. Serve hot with toast, avocado, or roasted potatoes.

Why This Recipe Works

This recipe leans on a few key tricks to make tofu taste rich and craveable. Pressing and crumbling firm tofu creates a fluffy texture that holds up well in the pan.

A simple blend of spices—especially turmeric for color and garlic and onion powder for depth—brings out a savory, eggy vibe. Nutritional yeast adds a gentle, cheesy note without dairy, and a splash of plant milk keeps everything moist instead of dry. Fresh spinach wilts in just a minute, balancing the richness with a clean, green bite.

The result is a breakfast that feels familiar but lighter.

It’s fast enough for weekdays and flexible enough for leftovers. Plus, it’s easy to scale for meal prep or brunch with friends.

Ingredients

• 14 oz (400 g) firm or extra-firm tofu, drained and pressed
• 2 cups fresh spinach, roughly chopped (or 1 cup frozen spinach, thawed and squeezed)
• 1 small onion, finely diced (optional but recommended)
• 1 clove garlic, minced
• 2–3 tbsp nutritional yeast
• 1/2 tsp ground turmeric
• 1 tsp onion powder
• 1/2 tsp garlic powder
• 1/2–3/4 tsp fine sea salt, to taste
• 1/4 tsp black pepper
• 1–2 tbsp olive oil or avocado oil (or vegan butter for richness)
• 2–3 tbsp unsweetened plant milk (soy, almond, or oat)
• 1/2 tsp smoked paprika (optional, for warmth)
• Pinch of red pepper flakes (optional, for heat)
• Fresh lemon juice, to finish (optional but brightens the flavors)
• Chopped herbs like chives, parsley, or cilantro (optional)

How to Make It

1. Press the tofu. Wrap the block in a clean towel and set a heavy skillet or a few cans on top for 10–15 minutes. This removes excess water and improves texture.
2. Prep your aromatics. Dice the onion and mince the garlic.

   Roughly chop the spinach so it wilts evenly.

3. Mix your seasonings. In a small bowl, stir together turmeric, onion powder, garlic powder, salt, pepper, and smoked paprika if using. This makes seasoning the pan fast and even.
4. Sauté the onion. Heat the oil in a large nonstick skillet over medium. Cook the onion for 4–5 minutes until translucent and slightly golden.

   Add the minced garlic and cook 30 seconds until fragrant.

5. Crumble the tofu. Use your hands to crumble the pressed tofu into the pan, aiming for bite-size curds. Don’t over-crumble—varied pieces give better texture.
6. Season and cook. Sprinkle the spice mix and nutritional yeast over the tofu. Stir to coat evenly.

   Cook for 4–6 minutes, letting some pieces get lightly golden. If the pan looks dry, add a touch more oil.

7. Add plant milk. Pour in 2–3 tablespoons and stir. It shouldn’t be soupy—just moist and creamy.

   Taste and adjust salt and pepper.

8. Fold in spinach. Add the chopped spinach and stir until wilted, 1–2 minutes. If you’re using frozen spinach, make sure it’s well squeezed so the scramble doesn’t get watery.
9. Finish and serve. Squeeze a little lemon juice over the scramble, then top with herbs if you like. Serve hot with toast, avocado, or roasted potatoes.

Keeping It Fresh

Leftovers keep well and taste great the next day.

Let the scramble cool, then store it in an airtight container for up to 4 days in the fridge. Reheat gently in a skillet over medium-low heat with a splash of plant milk or water to bring back moisture. You can microwave it too—just cover and heat in short bursts, stirring in between.

For longer storage, you can freeze it, though the texture may firm up slightly.

Freeze in small portions for up to 2 months. Thaw overnight in the fridge and reheat in a pan with a splash of liquid for best results.

Health Benefits

• High in protein: Tofu delivers complete plant protein to keep you full and support muscle repair.
• Iron and calcium: Many tofu brands are fortified with calcium, and both tofu and spinach provide iron. Pairing them with a little vitamin C from lemon helps absorption.
• Low in saturated fat: This dish skips cholesterol and keeps saturated fat low, especially if you use a light hand with oil.
• Fiber-rich: Spinach and onion add fiber for digestion and steady energy.
• Micronutrient boost: Spinach brings folate, vitamin K, and potassium.

  Turmeric adds curcumin, and nutritional yeast often includes B vitamins.

What Not to Do

• Don’t skip pressing the tofu. Waterlogged tofu won’t brown well and makes the scramble soggy.
• Don’t overdo the turmeric. A little goes a long way—it should tint the tofu golden, not taste bitter.
• Don’t add spinach too early. It cooks fast; add it at the end to keep color and texture bright.
• Don’t forget salt. Tofu is mild. Proper seasoning is the difference between bland and delicious.
• Don’t cook it bone-dry. A splash of plant milk keeps the scramble soft and satisfying.

Alternatives

• Tofu types: Use firm or extra-firm for a classic scramble. Silken tofu makes a creamier, custard-like version—great if you prefer a softer texture.
• Seasoning swaps: Add black salt (kala namak) for an eggy aroma.

  Try cumin, chili powder, or curry powder for a different flavor profile.

• Veggie add-ins: Bell peppers, mushrooms, cherry tomatoes, or kale are all nice. Sauté firm veggies with the onion; add delicate ones near the end.
• Cheesy finish: Stir in vegan cheese shreds at the end or add extra nutritional yeast for a bigger cheesy note.
• Protein boost: Toss in cooked beans or chickpeas, or serve alongside tempeh bacon.
• Serving ideas: Serve in warm tortillas for breakfast tacos, over toast with avocado and hot sauce, or with roasted sweet potatoes for a full plate.

FAQ

How do I press tofu without a tofu press?

Wrap the tofu in a clean kitchen towel or several paper towels. Place it on a plate, then put a heavy pan or a cutting board with a few cans on top.

Let it sit for 10–15 minutes to drain excess water.

Can I make this without oil?

Yes. Sauté the onion in a splash of water or vegetable broth, adding more as needed to prevent sticking. The scramble will be lighter, so consider adding a bit more plant milk for creaminess.

What’s the point of nutritional yeast?

It adds a savory, lightly cheesy flavor and some B vitamins.

If you don’t have it, you can skip it, but you may want to increase salt slightly or add a touch of miso paste for umami.

How do I get that “eggy” flavor?

Use a pinch of kala namak (black salt). It has a sulfuric note that mimics eggs. Add it at the end of cooking so the aroma stays bright.

Can I use frozen spinach?

Absolutely.

Thaw it first and squeeze out as much liquid as possible, then fold it in at the end just like fresh spinach.

How long does it take to cook?

Once your tofu is pressed and your ingredients are prepped, the scramble takes about 10–12 minutes on the stove. It’s a quick weekday breakfast.

Is this good for meal prep?

Yes. Make a double batch, store in single-serve containers, and reheat with a splash of plant milk.

It keeps well for up to four days.

What pan works best?

A large nonstick skillet or a well-seasoned cast-iron pan works best. You want enough surface area to let moisture evaporate and to get light browning.

Wrapping Up

Tofu & Spinach Scramble is a friendly, everyday recipe that delivers comfort and nutrition without fuss. With a few pantry spices and a handful of greens, you get a warm, flavorful breakfast in minutes.

Keep the technique the same, then riff with your favorite veggies, spices, and toppings. It’s simple, adaptable, and delicious—exactly what a weekday morning needs.