An anti-inflammatory, protein-rich breakfast to fuel your solo mornings
Don’t let anyone tell you tofu is boring. This Turmeric Tofu Scramble is bold, buttery (without the butter), and full of umami goodness thanks to sautéed mushrooms and crunchy toasted seeds.
It’s a vegan alternative to scrambled eggs that doesn’t feel like you’re missing out—because you’re not. You’re winning. This breakfast is packed with plant-based protein, antioxidants, and fibre, and it’s so delicious you’ll start craving it like your Saturday coffee run.
Oh, and it only takes one pan. Because let’s face it—washing up is never the vibe.
💪 Why This Breakfast Works
This is breakfast with purpose—built for solo eaters who want to feel energised, nourished, and slightly smug before 9am.
- Tofu = lean plant protein + calcium + iron
- Turmeric = anti-inflammatory and antioxidant superstar
- Mushrooms = fibre + umami + vitamin D
- Seeds = healthy fats + satisfying crunch
🧾 Ingredients (Serves 1)
| Ingredient | Amount |
|---|---|
| Firm tofu (pressed and crumbled) | 100g (~⅓ block) |
| Mushrooms (button or mixed) | ½ cup, sliced |
| Olive oil or coconut oil | 1 tsp |
| Garlic (minced) | 1 clove |
| Ground turmeric | ¼ tsp |
| Ground cumin (optional) | ¼ tsp |
| Tamari or soy sauce | 1 tsp |
| Baby spinach (optional) | ½ cup |
| Toasted pumpkin or sunflower seeds | 1 tbsp |
| Salt & black pepper | To taste |
| Lemon wedge | To serve |
| Wholegrain toast or flatbread | 1 slice or piece |
Optional extras:
- Sprinkle of nutritional yeast for cheesy flavour
- Avocado slices
- Chilli flakes for kick
👩🍳 Instructions
- Prep the tofu: Wrap tofu in paper towel and press for 5–10 mins to remove excess moisture (or skip if you’re short on time). Then crumble into bite-sized pieces with your hands or a fork.
- Heat oil in a non-stick frypan over medium heat. Add garlic and mushrooms. Sauté for 3–4 minutes until softened and lightly golden.
- Add the crumbled tofu, turmeric, cumin (if using), and tamari. Stir well to coat the tofu in the golden spice mix.
- Cook for 5–6 minutes, stirring occasionally, until tofu is slightly crispy on the edges and fragrant.
- Stir through spinach in the last minute to wilt it down. Season with salt and pepper to taste.
- Toast your bread, then serve tofu scramble on top or alongside. Sprinkle with seeds, squeeze over lemon, and devour.
🍽 Nutrition Snapshot (Approximate)
- Calories: ~330 kcal
- Protein: ~20g
- Fibre: ~5g
- Iron: ~25% RDI
- Calcium: ~30% RDI
- Anti-inflammatory benefits: High
💡 Tips & Hacks
- Want it cheesier? Add 1 tsp nutritional yeast when seasoning.
- No mushrooms? Sub in zucchini, capsicum or cherry tomatoes.
- Make it a wrap: Stuff into a wholemeal wrap with greens for a portable breakfast burrito.
🥄 Solo Life Friendly
This recipe is:
✅ Plant-based & dairy-free
✅ One-pan wonder
✅ High-protein and iron-rich
✅ Freezer-friendly (tofu scramble reheats well!)
🙌 Wrap Up
This scramble is bright, bold, and brilliantly satisfying. Whether you’re vegan, veg-curious, or just want to sneak in more plant power, this recipe proves breakfast can be exciting without eggs. And your body will thank you for the anti-inflammatory goodness.
🔄 Explore More
Love tofu in the AM? Try our Sweet Potato & Chickpea Hash or Breakfast Couscous with Nuts & Warm Milk for other meat-free solo favourites.
💬 Your Turn
Have a go-to spice combo for tofu? Or a scramble trick you swear by? Share your take in the comments or tag #Plan4OneBreakfast—because plant-based doesn’t mean plain.
