High Protein Breakfasts | Tofu Scramble & Chia Pudding | Meal Prep | Bit Healthier

tofu

🥗Healthier: tempeh

💰Cheaper: chickpeas

Tempeh is higher in protein, while chickpeas are budget-friendly.

nutritional yeast

🥗Healthier: miso paste

💰Cheaper: parmesan cheese

Miso adds umami flavor, while parmesan is often more accessible.

black salt

🥗Healthier: sea salt

💰Cheaper: table salt

Sea salt is a common substitute for flavor.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil has a higher smoke point, while canola is less expensive.

Press the tofu by placing a cast-iron skillet or another heavy object on top of the wrapped tofu for about 10-15 minutes.

In a small bowl, whisk together all ingredients for the seasoning mixture. For best results, whisk all ingredients except milk and then gradually add milk.

Crumble the pressed tofu with your hands into chunks.

Heat the oil in a medium skillet over medium-high. Add onion and a little bit of salt and cook for 5-8 minutes until soft and translucent. Then add tofu chunks and cook until golden brown and crisp on the edges, about 8 minutes.

Lower the heat to medium. Add the seasoning mixture and cook, stirring and continuing to break up the tofu, until absorbed, about 2 minutes. Add spinach and allow it to wilt for one minute.

Serve immediately with rice and beans or toasted bread with your favorite spread.

Leftovers can be stored in the fridge and reheated in the microwave.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens