High Protein Tofu Scramble Breakfast Meal Prep (Plant-Based, 5 Days)
A plant-based breakfast that delivers nearly 30 grams of protein per serving using firm tofu, nutritional yeast, and hemp seeds. Ready in 20 minutes on meal prep day, then grab-and-go for five mornings with no reheating mysteries.
Equipment
- large skillet
- kitchen towels
- plate
- cast iron skillet or heavy object
Ingredients
- 3 blocks firm tofu (about 14 oz each)
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 1 red bell pepper, diced
- 2 cups fresh spinach or kale, chopped
- 8 oz mushrooms, sliced
- 3 cloves garlic, minced
- 1/4 cup nutritional yeast
- 2 teaspoons turmeric
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1/2 teaspoon black salt or regular sea salt
- 1/4 teaspoon red pepper flakes (optional)
- 1/4 cup fresh parsley or chives, chopped
- 3 tablespoons hemp seeds, for serving
- Black pepper to taste
Instructions
- Step 1: Press tofu blocks wrapped in clean kitchen towels on a plate with a heavy object on top for 10-15 minutes to remove excess water.
- Step 2: Heat olive oil in a large skillet over medium heat. Add diced onion and bell pepper, cooking for about 4 minutes until softened and translucent.
- Step 3: Add sliced mushrooms and minced garlic, cooking for 3-4 minutes until mushrooms turn golden at edges.
- Step 4: Crumble pressed tofu into bite-sized pieces directly into the pan. Stir and let cook untouched for 2 minutes to develop color and texture.
- Step 5: Sprinkle in turmeric, garlic powder, smoked paprika, black salt, and red pepper flakes. Stir well, then add chopped spinach or kale and stir until wilted, about 2 minutes.
- Step 6: Reduce heat to low and stir in nutritional yeast. Taste and adjust seasoning with black pepper and salt. Fold in fresh herbs and cook for another minute. Add hemp seeds before serving.
Notes
Press tofu thoroughly to avoid watery texture and mushiness when reheated. Add hemp seeds fresh before eating rather than storing in containers to maintain crunchiness. Divide cooled scramble into five airtight containers and refrigerate for up to five days. Serve on whole grain toast with avocado, alongside roasted potatoes and fruit, or in a wrap with hummus and vegetables.