Tofu Scramble
A golden, savoury tofu scramble with turmeric and vegetables. A warm, plant-based breakfast that eats like scrambled eggs and keeps the protein high.
Why this works on GLP-1
A tofu scramble is the plant-based answer to scrambled eggs, and it is a genuinely high-protein way to start the day without meat or dairy. On GLP-1 medication that matters, since appetite is lower and protein helps protect lean muscle during weight loss. Firm tofu crumbles into soft, savoury curds that soak up flavour beautifully.
Turmeric gives it a warm golden colour and a gentle earthiness, while peppers and spinach add fibre and freshness for very little. It is warm, comforting, and quick, a savoury alternative on mornings when something sweet does not appeal.
per serving
per serving
single serving
Ingredients · makes 1 serving
- Firm tofuPressed and crumbled 200 g
- TurmericFor colour and warmth ½ tsp
- PeppersDiced 60 g
- SpinachFresh, a handful 40 g
- Spring onion and garlicSliced · minced 2 · 1 clove
- Nutritional yeast, optionalFor a savoury, cheesy note 1 tbsp
- Avocado oilFor frying · high smoke point 1 tsp
- SeasonCumin or paprika, black pepper, a pinch of salt, or a little black salt for an eggy note to taste
Method
Soften the vegetables. Heat 1 tsp of avocado oil in a pan over medium heat. Add the spring onion, garlic, and peppers and cook for 3 to 4 minutes, until softened.
Add the tofu. Crumble in the pressed tofu and sprinkle over the turmeric and spices. Stir well to coat and cook for 4 to 5 minutes, until warmed through and lightly golden.
Wilt the spinach. Stir in the spinach and nutritional yeast, if using, and cook for another minute until the spinach wilts.
Season and serve. Taste and adjust the seasoning. Serve on its own, or with a slice of wholegrain toast, and eat slowly to gauge fullness on a reduced appetite.
Approximate nutrition per serving
Makes one serving. Tofu provides the protein. Any toast on the side adds carbohydrate and calories. Figures vary with the tofu and vegetables.
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