Photo: Recipe photo: Jen Causey. EatingWell design. Key Takeaways
Eating protein with breakfast can help keep you full and satisfied all morning.
Our Tofu Scramble with Spinach is a high-protein egg alternative with 28 g of protein.
It’s high in fiber for steady blood sugar and low in saturated fat for heart health.
Eggs are a nutritious, protein-packed breakfast staple. But they’re not the only way to start your day with protein. If you’re looking for a high-protein breakfast that doesn’t rely on eggs, this easy Tofu Scramble with Spinach is the perfect option.
Made with crumbled firm tofu , nutritional yeast and spinach, this scramble delivers 28 grams of protein per serving. It also provides other key nutrients most of us don’t get enough of, like fiber, calcium and potassium.
This dish isn’t just a nutrition win. It’s also creamy and delicious thanks to tofu, which has a texture similar to scrambled eggs. Tofu soaks up the flavors of the seasonings, creating a savory, cheesy flavor you’ll want to keep coming back to again and again. Why We Love This Tofu Scramble Breakfast
It’s High in Protein
Protein does so many good things for your body. Research shows that protein helps promote fullness while also supporting muscle health, immune function and overall well-being.1,2With 28 grams of protein per serving, this recipe dishes up more protein than four large eggs!3 Its protein mainly comes from extra-firm tofu, which has 9 grams of protein per 3 ounces.4 Unlike other plant-based proteins, tofu contains the same high-quality complete protein as eggs and other animal proteins such as meat, chicken or fish. That’s because tofu is made from soybeans, which contain all nine essential amino acids, protein building blocks that the body can’t make on its own.The 2 tablespoons of nutritional yeast in this scramble provide a bonus 5 grams of protein.5 If you’ve never cooked with nutritional yeast before, you’re in for a tasty surprise! This deactivated yeast is commonly used as a seasoning and is known for its rich, cheese-like flavor. It’s rich in B vitamins, especially when fortified […]
The #1 High-Protein Breakfast That Isn’t Eggs, According to a Dietitian
