Breakfast High Protein Vitamin B12

Tofu Scramble Power Plate

A savory, high-protein breakfast that rivals traditional scrambled eggs in both taste and nutrition. This scramble delivers 28g of complete protein from tofu, making it ideal for muscle building and sustained energy. The addition of turmeric provides anti-inflammatory benefits, while black salt (kala namak) gives it an authentic egg-like flavor. Served with whole grain toast and avocado for a complete, satisfying meal.

420

Calories

28g

Protein

32g

Carbs

20min

Prep Time

Ingredients

For the Scramble:

14 oz firm tofu, pressed and crumbled

1 tbsp olive oil

1/2 onion, diced

1/2 bell pepper, diced

1 cup spinach or kale

2 cloves garlic, minced

1 tsp turmeric powder

1/2 tsp black salt (kala namak)

1/4 tsp paprika

1/4 tsp nutritional yeast

Salt & pepper to taste

To Serve:

2 slices whole grain toast

1/2 avocado, sliced

Optional: cherry tomatoes, hot sauce

Instructions

Press tofu to remove excess water: Wrap in paper towels and place a heavy object on top for 15 minutes. Crumble with hands or fork.

Heat olive oil in a large pan over medium heat. Add onion and bell pepper, sauté for 3-4 minutes until softened.

Add garlic and cook for 30 seconds. Add crumbled tofu and cook for 2-3 minutes, stirring occasionally.

Sprinkle turmeric, black salt, paprika, and nutritional yeast over tofu. Mix well until tofu is evenly colored yellow.

Add spinach or kale and cook until wilted, about 2 minutes. Season with salt and pepper to taste.

Serve hot with whole grain toast and sliced avocado. Garnish with cherry tomatoes and hot sauce if desired.

Nutritional Benefits

Complete Protein: Tofu provides all essential amino acids, delivering 28g of high-quality protein per serving. This supports muscle protein synthesis and is essential for athletes in muscle-building phases.

Calcium & Iron: Tofu is an excellent source of calcium (especially if calcium-set) and iron. These minerals are crucial for bone health and oxygen transport in athletes.

Anti-Inflammatory: Turmeric contains curcumin, a powerful anti-inflammatory compound that may help reduce muscle soreness and support recovery from intense training.

Healthy Fats: Avocado provides monounsaturated fats that support hormone production and nutrient absorption, while also adding satiety to the meal.

Pro Tips

• Pressing tofu is crucial for the best texture. The more water you remove, the better the tofu will absorb flavors and achieve a scrambled egg-like consistency.
• Black salt (kala namak) is the secret ingredient that gives this dish its egg-like flavor. It's available at Indian grocery stores or online. If unavailable, regular salt works but won't have the same flavor.
• Don't over-stir the tofu. Let it sit and develop a slight crust for better texture, similar to scrambled eggs.
• This recipe is perfect for meal prep. Prepare a large batch and store in the refrigerator for up to 4 days. Reheat gently in a pan with a splash of water.
• Pair with Power Protein Overnight Oats for a complete high-protein breakfast, or enjoy with Buckwheat Pancakes for a weekend brunch.

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