Recipe · Breakfast · Lunch · Vegetarian · Vegan · Budget

Tofu Scramble with Peppers and Spinach

Name: Tofu Scramble with Peppers and Spinach
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 2
Ingredients: 300 g firm tofu, drained, raw; 120 g red bell pepper, diced; 100 g baby spinach; 60 g onion, finely chopped; 8 g olive oil; 70 g whole-wheat bread, 2 slices in total (1 per serving)

By CalorTracker Team · Reviewed 2026-10-25

Golden tofu scramble with red pepper and spinach on whole-wheat toast

Quick answer

One serving (1 of 2) has 379 kcal, 32.6 g protein, 27.4 g carbs and 18.7 g fat.

Prep: 10 min
Cook: 10 min
Total: 20 min
Makes: 2 servings

Firm tofu crumbles like scrambled egg and takes on whatever spices you give it. This version is vegan and carries about as much protein per serving as a three-egg scramble.

Ingredients

Weights are for the whole recipe, in the state named for each ingredient (raw, cooked, dry or canned), because that is the weight the nutrition below is calculated from. Each ingredient links to its nutrition facts.

Servings

300 gfirm tofu, drained, raw
120 gred bell pepper, diced
100 gbaby spinach
60 gonion, finely chopped
8 golive oil
70 gwhole-wheat bread, 2 slices in total (1 per serving)

Also needed, not counted: 1/2 tsp ground turmeric; 1/2 tsp ground cumin; salt and black pepper.

Method

Press the tofu between kitchen paper for 5 minutes, then crumble it into pieces about the size of a pea.
Heat the oil in a large non-stick pan over medium heat. Cook the onion and pepper for 4 minutes until soft.
Add the tofu, turmeric, cumin, salt and pepper. Cook for 4 minutes, stirring, until the tofu is hot and lightly golden.
Stir in the spinach for 1 minute until wilted.
Toast the bread and serve the scramble on top, half each.

Notes

Turmeric stains. Use a pan you do not mind colouring.
Contains soy and wheat.

Nutrition per serving

Calories: 379kcal
Protein: 32.6g
Carbs: 27.4g
Fat: 18.7g

Tofu Scramble with Peppers and Spinach: nutrition for 1 of 2 servings
Nutrient	Per serving
Calories	379 kcal
Protein	32.6 g
Carbs	27.4 g
Fat	18.7 g
of which saturated	2.8 g
Fiber	8.4 g

Calculated from the USDA FoodData Central values of the ingredients above, in the weights listed, divided by 2. The whole recipe is 757 kcal. Salt, pepper, herbs, spices and water are not counted.

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Nutrition is calculated from USDA values for the listed ingredients and changes with brands, ripeness and how you cook. Check ingredient labels if you have an allergy.

Source: USDA FoodData Central, retrieved October 20, 2026. How we calculate.