Active time: 25 Minutes Total time: 25 Minutes

Tofu is an inexpensive, high-protein, low-fat food that deserves a place at your table. This easy scramble delivers 21% of your daily iron requirement on top of being a savory, hearty breakfast with a generous serving of vegetables on every plate. Since vegetarian sources of iron aren’t as well absorbed as meat sources, add a source of vitamin C, such as the tomatoes in this recipe, to maximize absorption (1).

Tofu and Veggie Sausage Scramble With Turmeric

Ingredients

• 14 oz block (397g) firm tofu, drained
• 1 cup (110g) shredded carrot
• 2 scallions, chopped
• 1 tsp turmeric
• 4 plant-based breakfast sausages, chopped
• 1 cup (180g) cherry tomato, halved
• 2 cups (50g) baby spinach, chopped
• 1/2 tsp kosher salt
• 1/4 tsp black pepper

Directions

Drain the tofu and wrap in a thick kitchen towel. Press out excess water by placing a heavy pot on top for about 10 minutes. Unwrap and crumble the tofu into a large bowl. Add the carrots, scallions and turmeric and stir to combine.

Place a large non-stick skillet over medium-high heat. Once hot, spray with cooking spray and add the sausage. Cook, stirring occasionally, for 2-3 minutes or until the sausage starts to brown. Add the tofu mixture and cook, stirring occasionally, until the tofu is heated through and starting to dry, 5-10 minutes. Add the tomatoes and cook until softened and heated through, about 1 minute. Add the spinach and cook just until wilted, about 1 minute. Season with salt and black pepper and serve immediately. 

Serves: 4 | Serving Size: 1 cup

Nutrition (per serving): Calories: 292; Total Fat: 16g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 626mg; Carbohydrate: 13g; Dietary Fiber: 5g; Sugar: 3g; Protein: 23g

Originally published May 4, 2019; Updated January 2026

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