Recipes / Breakfast
High-Protein Tofu Scramble (20g, Vegan)
By Md Z. Hasan · Updated August 4, 2026
15 min
Total time
2
Servings
20g
Protein
230
Calories
Not everyone wants (or eats) eggs, and a good tofu scramble proves a plant-based GLP-1 breakfast can be just as protein-forward. This one delivers 20 grams of protein per serving, comes together in 15 minutes, and is fully vegan.
Why this works on a GLP-1
Firm tofu is protein-dense and soft, making it easy to eat when your appetite is small, and the savory, warm profile is a nice change from the sweet-leaning yogurt-and-oats breakfasts. It’s a solid option if you’re eating plant-based — see our guide to vegetarian and vegan protein on a GLP-1 for how to hit your daily target without meat.
Make it your own
- More protein: serve with a side of edamame or a slice of high-protein toast.
- Different flavor: add cumin and a squeeze of lime for a Tex-Mex version, or curry powder.
- Meal-prep: it reheats well, so make a double batch for the week.
Savory, satisfying, and 100% plant-based — proof that protein-first breakfasts aren’t just for egg eaters.
Ingredients
- 1 block (14 oz / 400g) firm or extra-firm tofu, drained and pressed
- 1 tbsp olive oil
- 2 tbsp nutritional yeast (adds savory flavor + protein)
- 1/2 tsp turmeric (for color), 1/2 tsp garlic powder, 1/4 tsp black salt or regular salt
- 1 cup spinach and 1/2 cup diced tomato or bell pepper
- Pepper to taste; hot sauce optional
Instructions
- 1
Press the tofu 5–10 minutes to remove excess water, then crumble it with your hands or a fork.
- 2
Heat the olive oil in a skillet over medium. Add the crumbled tofu and cook 3–4 minutes.
- 3
Add turmeric, garlic powder, salt, and nutritional yeast; stir to coat (it'll turn golden).
- 4
Stir in the tomato/pepper and spinach; cook 2–3 minutes until the spinach wilts. Season with pepper.
- 5
Serve hot. Keeps 3 days in the fridge and reheats well.
Tips
- Small appetite? Tofu is protein-dense — even a smaller portion delivers a solid protein hit.
- Nutritional yeast gives it a savory, almost cheesy flavor and adds a few grams of protein.
- More veggies, more volume — but keep protein first if your appetite fills fast.
Log this 20g toward your daily target
ProteinDose tracks daily protein on a GLP-1 — one-tap presets, photo and barcode scanning, Apple Health sync.(Our own iOS app — free to download.)
