Tofu Scramble

Kickstart your day with a delightful silken tofu scramble that is full of creaminess, flavor, and a texture that remarkably mirrors soft scrambled eggs. This vegan alternative can be whipped up in just 15 minutes. Indulge in a high-protein breakfast that’s both fluffy and protein dense, ensuring you stay satiated. It’s the ideal morning meal for those seeking a quick and simple yet yummy and filling start to their day.

Consider for:

• Post-op diet, stage 3, puree stage (17 -30 days post-op)

Servings: 2, 3, or 4 depending on your personal tolerance (total 290 grams) 

For post-op diet, the entire recipe: 30 – 36% of your daily caloric intake
(Based on 500 – 600 Cals per day)

• 200 gr of silken firm Tofu
• 2 cups of spinach
• 1 tsp of olive oil
• 1 garlic clove
• Salt, pepper
• 1 tsp of nutritional yeast
• 1 pinch of onion powder
• 1 pinch of garlic powder
• ¼ tsp of ground turmeric

1. Sauté one garlic clove and finely chopped spinach with ½ tsp olive oil, until it becomes very soft and reduced.
2. Drain and gently pat dry silken tofu, then dice into 1.5-2-inch cubes.
3. Heat ½ tsp of olive oil in a non-stick pan. Add tofu cubes and cook undisturbed for 3-4 minutes until browned. Flip with a spatula and repeat until golden on most sides.
4. Add nutritional yeast, onion powder, garlic powder, and turmeric to the pan.  Add the spinach and stir to combine, breaking up larger tofu chunks.
5. Remove from heat, season with salt and pepper, and serve your silken tofu scramble. Enjoy!

Macros per full recipe:

Calories: 183 Cals
Fat: 10.2 g
Carbs: 7.9 g
Fiber: 2.1 g
Protein: 16.2 g