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My Journey of Fitness and Fueling

Fitness Instructor, triathlete, OCRer, backpacker, yogini, and vegan foodie to keep me energetic.

Easy Tofu Scramble

March 26, 2018

Vegans love their tofu. It's versatile, high (complete) protein, and virtually tasteless. That means it takes on the flavor of whatever you add to it!

Breakfast is commonly known as the sugar-filled, bleached-flour-of-crap meal that many athletes dread figuring out. In fact, it's the meal I get the most questions about because it's tough to find great macro-happy options, veg or not.

 

Rest assured this one will fit beautifully into a high protein meal while still making your taste buds happy! If you make only the BASE of the tofu scramble with no additional ingredients and ate the whole thing, you're looking at about 450-500 calories and 60-65 grams of protein, with nearly all your b-complex vitamins to get you peppy in the A.M.

 

Add in a few additions (usually whatevertheheck I have in the fridge that needs to be eaten + onion)  and you have a well-rounded, veggie-filled breakfast of champions.

 

Go forth and cook, eat, then conquer your day!

 

Easy Tofu Scramble

 

Ingredients

For the base tofu scramble:

 

  • 1 block firm or extra firm tofu, drained (doesn't have to be pressed)

  • 1 T olive or coconut oil

  • 2 T Braggs liquid aminos (or soy sauce)

  • 1/4 c nutritional yeast

  • 1 1/2 tsp tumeric

  • 1/2 tsp garlic powder

 

Suggested additions (some or a mix):

 

  • 1-2 T buttery spread (if you like yours more home-style)

  • 1-2 c spinach

  • 1 c mushrooms, sliced

  • 1 red pepper, chopped

  • 1/2 zucchini, chopped

  • 1/2 yellow onion chopped

  • garlic, minced

 

Optional: If you're making breakfast burritos, consider adding in cumin, chili powder, and black beans. easy additions to add at the end for a fun change! Breakfast burritos freeze and reheat well on half powder for a couple of minutes each side.

 

Instructions

 

Heat a large skillet over medium-high heat and add the olive oil. When hot, add your veggies of choice and sauté for about 8 minutes until everything just starts to brown.

 

Add the tofu block one of two ways:

1. Squeeze it in your hand which naturally breaks it apart into scrambled looking pieces (the fun way) or 

2. Add the block and break it apart with your spoon until a scramble texture with lots of chunks is formed (the less than fun way. Don't be boring, you know you like to play with your food)

 

Stir in the spices of choice, tossing and heating through for another 8 to 10 minutes until hot.

Top with salt to taste, sriracha, hot sauce, avocado, etc, or leave it at is and eat all the things!

 

 

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