Scrambled Tofu Breakfast Bowl (Printable version)

A hearty morning bowl with spiced tofu, mushrooms, kale and couscous for lasting energy.

# Ingredients list:

→ Scrambled Tofu

01 - 7 oz firm tofu, drained and crumbled
02 - 1 tablespoon olive oil
03 - 1/4 teaspoon ground turmeric
04 - 1/2 teaspoon smoked paprika
05 - 1/4 teaspoon ground black pepper
06 - 1/2 teaspoon sea salt
07 - 1 tablespoon nutritional yeast, optional

→ Sautéed Mushrooms

08 - 5 oz cremini or button mushrooms, sliced
09 - 1 tablespoon olive oil
10 - 2 garlic cloves, minced
11 - 1/4 teaspoon salt
12 - 1/4 teaspoon black pepper

→ Sautéed Kale

13 - 2 cups kale, stems removed, leaves chopped
14 - 1 teaspoon olive oil
15 - Pinch of salt

→ Whole Wheat Couscous Base

16 - 2/3 cup whole wheat couscous
17 - 3/4 cup boiling water
18 - 1/4 teaspoon salt

→ Optional Garnishes

19 - Fresh parsley, chopped
20 - Avocado, sliced
21 - Cherry tomatoes, halved
22 - Lemon wedges

# Steps:

01 - Place couscous and 1/4 teaspoon salt in a heatproof bowl. Pour 3/4 cup boiling water over, cover with a lid or plate, and let stand for 5 minutes. Fluff with a fork and set aside.
02 - Heat 1 tablespoon olive oil in a large skillet over medium heat. Add crumbled tofu, turmeric, paprika, black pepper, and salt. Cook for 5 to 7 minutes, stirring gently, until heated through and lightly golden. Stir in nutritional yeast if using. Transfer to a plate and cover to keep warm.
03 - In the same skillet, add 1 tablespoon olive oil. Add sliced mushrooms and cook for 4 to 5 minutes until they begin to brown. Add minced garlic, salt, and pepper; cook for 2 more minutes until fragrant and mushrooms are tender.
04 - Add 1 teaspoon olive oil to the skillet. Add chopped kale and a pinch of salt. Cook for 2 to 3 minutes, stirring continuously, until wilted and bright green.
05 - Divide couscous evenly between 2 bowls. Top each portion with scrambled tofu, sautéed mushrooms, and kale. Add optional garnishes as desired. Serve immediately.

# Expert Tips:

01 -
  • It comes together in under 35 minutes and actually tastes like you spent hours planning it.
  • Your protein intake hits like it means something, and you won't be hunting for snacks by 10 a.m.
  • Everything cooks in one skillet, which means fewer dishes and more time appreciating your breakfast.
02 -
  • Drain your tofu thoroughly before crumbling or it'll release water during cooking and steam instead of developing those crucial golden edges.
  • Cook everything in the same skillet rather than separate pans because the layered flavors from each component season the next one.
03 -
  • Crumble your tofu by hand rather than with a spoon because you'll get more varied piece sizes that develop texture differently as they cook.
  • Don't cook the kale until the very end because it continues wilting from residual heat even after it leaves the pan, and overcooked kale becomes an unpleasant texture.
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