Skillet Tofu & Egg Scramble

Name: Skillet Tofu & Egg Scramble
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2 servings
Cuisine: Mediterranean
Ingredients: 1 extra-firm tofu (pressed and crumbled); 1 cup liquid egg whites; 5 ounce kale (chopped); 5 ounce fresh spinach; 1 red bell pepper (diced); 0.5 yellow onion (medium, diced); 2 clove garlic (minced); 1 tablespoon olive oil; 0.125 teaspoon salt; 0.25 teaspoon black pepper; 1 teaspoon dried oregano; 0.25 teaspoon red pepper flakes; 1 cup cherry tomatoes (halved); 1 cucumber (sliced)

A robust and vibrant scramble combining crumbled extra-firm tofu with protein-rich egg whites and a medley of colorful, high-fiber vegetables, all lightly seasoned for a fresh, healthy meal.

Prep: 15 min
Cook: 15 min
Total: 30 min
Servings: 2
Cuisine: Mediterranean
Difficulty: Easy

Dietary

Kosher
Low-Calorie
High-Protein
Low-Sugar
Low-Carb
Low-Saturated-Fat
High-Fiber
Vegetarian
Dairy-Free
Pescatarian
Low-Sodium
Low-Cholesterol

Ingredients

1 extra-firm tofu (pressed and crumbled)
1 cup liquid egg whites
5 ounce kale (chopped)
5 ounce fresh spinach
1 red bell pepper (diced)
0.5 yellow onion (medium, diced)
2 clove garlic (minced)
1 tablespoon olive oil
0.125 teaspoon salt
0.25 teaspoon black pepper
1 teaspoon dried oregano
0.25 teaspoon red pepper flakes
1 cup cherry tomatoes (halved)
1 cucumber (sliced)

Instructions

Heat olive oil in a large non-stick skillet over medium heat. Add diced yellow onion and diced red bell pepper and cook for 3-4 minutes until softened.
Add minced garlic, chopped kale, and fresh spinach to the skillet. Cook for 5-7 minutes, stirring occasionally, until greens are wilted. Season with dried oregano, salt, black pepper, and red pepper flakes (if using).
Push the vegetables to one side of the skillet. Add the crumbled extra-firm tofu to the empty side and cook for 3-5 minutes, breaking it up and lightly browning it.
Pour the liquid egg whites over the tofu and scramble everything together with the vegetables. Cook until the egg whites are set and fully cooked through.
Serve the skillet scramble with a side of halved cherry tomatoes and sliced cucumber.

Notes

Pressing the tofu well ensures a firmer, less watery scramble. This scramble is best enjoyed fresh but can be refrigerated for a day.

Nutrition (per serving)

Calories: 358
Protein: 31.9 g
Carbohydrates: 26.3 g
Fat: 15.1 g
Fiber: 8 g
Sodium: 334 mg
Saturated Fat: 2 g
Sugar: 4.5 g
Cholesterol: 5 mg