Some people have been asking me for breakfast recipes that don’t involve nuts or nut butter because some people find them triggering and it is often advised that we limit “heavier” protein choices such as these during the weight loss phase. I know I eat a lot of heavy breakfast proteins in maintenance and some of you may be growing weary of seeing huge piles of peanut butter on my blog. For those of you that want to see some lighter plant-based protein choices, this one is for you! (Although, check out that maintenance breakfast photo… makes the idea of a “lighter breakfast” seems like a joke!)
I’ve always been resistant to tofu scrambles, but I went down an internet recipe rabbit hole the other day and found myself excited to try it. Minimalist Baker and Pass the Plants convinced me that it was a good idea. And they were right! Turns out it’s a super easy and yummy plant-based breakfast that comes together in under 30 minutes. The key is making a sauce with spices and water to pour over the tofu. For some reason it just works really well. I particularly like the Southwest spin that Minimalist Baker puts on it.
Tofu Breakfast Scramble
Each Serving Contains:
- 6 oz Veggies
- 1 Protein Serving
- 1 Grain Serving
Veggie Serving (Replaces Fruit)
- Weigh the following to reach 6 oz (1 veggie servings)
- Red onion, diced
- Red pepper, diced
- Crimini mushrooms, sliced
- Kale, loosely chopped
- 2-3 large yellow or red potatoes (weigh after roasting)
- 4 ounces extra-firm tofu
Condiments & Spices
- Salsa, to serve (2 oz = 1 condiment serving)
- Cilantro or green onions, to garnish
- Salt and pepper to taste
- 1/4 tsp sea salt
- 1/4 tsp garlic powder
- 1/4 tsp cumin powder
- 1/8 tsp chili powder
- 1 TBSP water
- optional: 1/8 tsp turmeric
- Grain Additions: Eat 6 oz of potatoes instead of 4 oz
- Protein Additions: Add 3 oz of black beans and 1 oz plant-based cheese (I use Kite Hill ricotta)
- Fat Additions: Add avocado, add plant-based cheese, or use oil for roasting or sautéing
Begin the Potatoes
- Preheat oven to 400 F.
- Wash potatoes and cut into cubes or wedges. Spread evenly in a single layer on a baking sheet lined with parchment paper.
- Spray with a light coating of oil, if desired. This is not necessary, oil-free potatoes are still yummy and crispy.
- Season potatoes with salt and pepper and any additional desired seasoning (I like Seasoning Salt from Trader Joes or sometimes I use garlic powder and dried thyme)
- Place on the middle or top rack of the oven for 25-30 minutes, or until fork-tender.
Make the Tofu Scramble
- Prep veggies (chop, dice, slice, whatever you want to do)
- Preheat a large skillet over medium heat. Add a small spray of oil, or dry-sauté with a lid. Add the onions, mushrooms, and pepper and cook for 5-7 minutes, until browned.
- Add kale, season with a pinch of salt and pepper, and cover with a lid to steam for 2 minutes.
- Meanwhile, unwrap tofu and use a fork to crumble into bite-sized pieces.
- With a fork in a small cup or bowl, combine sauce ingredients.
- Use a spatula to move the veggies to one side of the pan and add tofu. Sauté for 2 minutes, then add sauce, pouring it mostly over the tofu and a little over the veggies. Stir immediately, evenly distributing the sauce. Cook for another 2-3 minutes until tofu is slightly browned.
- Serve with 4 oz of roasted potatoes to complete your breakfast.
- Garnish with salsa and fresh cilantro or green onions.
Recipe Source: Katie’s Bright Kitchen
Here’s what I ate this morning in maintenance land: