Q1: What if I don't have a non-stick skillet for cooking the tofu?

If you don't have a non-stick skillet (referenced in Step 8), you can use a well-seasoned cast-iron pan or a regular skillet with a generous spray of cooking spray. The key is to prevent the tofu from sticking, so ensure your pan is well-coated and heated to medium temperature as specified in the original instructions. You might need to be extra careful when stirring the tofu to prevent it from breaking apart or sticking to the bottom of the pan.

Q2: How can I tell if my roasted vegetables are done correctly?

According to Step 5, the vegetables are done when they are tender and lightly caramelized after 25-30 minutes of roasting at 425°F. Look for slight browning around the edges of the bell peppers and zucchini, and a softened texture. When you stir the vegetables halfway through (as instructed), check their color and tenderness. If they aren't sufficiently caramelized, you can extend roasting time by 5-minute increments, watching carefully to prevent burning.

Q3: Can I substitute the tofu with another protein?

While this recipe is specifically designed for tofu (as detailed in Step 6), you could substitute with scrambled eggs for non-vegan diets or with crumbled tempeh for a similar texture. If using eggs, skip the nutritional yeast and turmeric seasoning. For tempeh, you'll want to steam or simmer it briefly before crumbling to soften its texture. Remember that each substitution will slightly alter the recipe's original flavor profile and cooking technique.

Q4: What's the purpose of pressing the tofu in Step 2, and can I skip this step?

Pressing the tofu (Step 2) is crucial for removing excess moisture, which helps the tofu achieve a better texture and allows it to absorb seasonings more effectively. If you skip pressing, your tofu will be more watery and may not crisp up or brown as nicely in the skillet. To press tofu efficiently, use paper towels or clean kitchen towels, and place a light weight on top for 5 minutes. Even a few minutes of pressing can significantly improve your tofu's final texture and flavor absorption.

Tofu Scramble with Roasted Vegetables

This vibrant Tofu Scramble with Roasted Vegetables is a satisfying plant-based breakfast that delivers impressive protein while staying perfectly aligned with Optavia's Lean & Green guidelines. Extra-firm tofu is crumbled and transformed into fluffy, golden scrambled "eggs" with the help of turmeric for color and nutritional yeast for a savory, slightly cheesy flavor that will surprise even the most devoted egg lovers.

The roasted vegetables—colorful bell peppers and tender zucchini—add a delightful sweetness and textural contrast to the savory tofu scramble. Roasting brings out the natural sugars in the vegetables while maintaining their nutrient density, creating caramelized edges that add depth to every bite. The combination of protein-rich tofu and fiber-filled non-starchy vegetables creates a balanced meal that supports metabolic wellness and keeps you satisfied throughout your morning.

This recipe is incredibly versatile and meal-prep friendly. The vegetables can be roasted ahead of time and reheated, while the tofu scramble comes together in just minutes on a busy morning. Whether you're new to plant-based eating or a seasoned vegan, this dish proves that healthy breakfast options can be both nutritious and delicious.

Perfect for anyone following the Optavia program who wants to incorporate more plant-based meals, this tofu scramble provides approximately 30 grams of lean protein per serving while keeping calories and carbohydrates in check. The nutritional yeast adds B vitamins, while the colorful vegetables provide essential vitamins A and C, making this a nutritionally complete way to start your day.

Mia

Recipe Author: Welcome to Mia's Kitchen, where every recipe is plant-forward, anti-inflammatory, and full of flavor. Her meals make it easy to eat well, support gut health, and enjoy balanced, wholesome cooking at home.

Nutrition

35 minutes

None servings

285 calories

Fat 12.00g

Carbs 18.00g

Protein 30.00g

Ingredients

7 oz	extra-firm tofu, drained and pressed
1 cup	bell peppers, diced into 1-inch pieces
1 cup	zucchini, diced into 1-inch pieces
as needed None	cooking spray
1/4 tsp	turmeric
2 tbsp	nutritional yeast
1/4 tsp	garlic powder
1/4 tsp	onion powder
1/4 tsp	salt
1/8 tsp	black pepper
1 tbsp	fresh parsley, chopped (optional)

Equipment

Cutting board

Baking sheet

Parchment paper

small mixing bowl

knife

spatula

paper towels or kitchen towels

non-stick skillet

Anti-Inflammatory Diet

Rich in anti-inflammatory ingredients like turmeric, vegetables, and tofu, this recipe supports reduced inflammation through its nutrient-dense, whole food composition.

Clean Eating

A clean eating dream featuring whole, minimally processed ingredients like tofu, fresh vegetables, and natural seasonings, with no artificial additives or refined components.

Flexitarian Diet

An excellent flexitarian recipe that centers on plant-based proteins and vegetables, offering a delicious meat-free option that can easily be incorporated into a flexible eating approach.

Optavia

Perfectly aligned with Optavia's Lean & Green guidelines, this recipe offers high protein from tofu, abundant non-starchy vegetables, and controlled portions to support metabolic wellness.

Plant-Based Diet

This recipe is 100% plant-based, featuring tofu as the primary protein source and packed with colorful vegetables, making it an ideal choice for those following a plant-based eating approach.

Vegan Diet

A perfect vegan recipe using tofu as a protein replacement for eggs, with nutritional yeast adding a cheesy flavor and zero animal products, fully compliant with vegan dietary guidelines.

Vegetarian Diet

This tofu scramble provides a protein-rich vegetarian meal that's satisfying and nutritionally complete, using plant-based ingredients that align perfectly with vegetarian dietary principles.

Instructions

Preheat oven to 425°F. Line a baking sheet with parchment paper.

2 min

Place the drained tofu block between paper towels or clean kitchen towels and press gently to remove excess moisture. Let it sit for 5 minutes with a light weight on top if possible.

5 min

Dice the bell peppers and zucchini into 1-inch pieces, keeping them roughly the same size for even roasting.

3 min

Spread the diced bell peppers and zucchini on the prepared baking sheet in a single layer. Spray lightly with cooking spray and season with a pinch of salt and pepper.

1 min

Roast the vegetables in the preheated oven for 25-30 minutes, stirring halfway through, until they are tender and lightly caramelized.

25 min

While the vegetables are roasting, crumble the pressed tofu into small, bite-sized pieces using your hands or a fork, resembling scrambled eggs.

2 min

In a small bowl, combine the turmeric, nutritional yeast, garlic powder, onion powder, salt, and black pepper. Mix well to create the seasoning blend.

1 min

Heat a non-stick skillet over medium heat and spray with cooking spray.

1 min

Add the crumbled tofu to the hot skillet and spread it out in an even layer.

7 min

Sprinkle the seasoning blend over the tofu and stir gently to coat all pieces evenly. Cook for 5-7 minutes, stirring occasionally, until the tofu is heated through and slightly golden.

Remove the roasted vegetables from the oven once they are tender and caramelized.

Plate the tofu scramble alongside the roasted vegetables. Garnish with fresh chopped parsley if desired and serve immediately.

1 min

Tofu Scramble with Roasted Vegetables

Nutrition

Ingredients

Equipment

On Diet

Anti-Inflammatory Diet

Clean Eating

Flexitarian Diet

Optavia

Plant-Based Diet

Vegan Diet

Vegetarian Diet

Instructions

Frequently Asked Questions

Q1: What if I don't have a non-stick skillet for cooking the tofu?

Q2: How can I tell if my roasted vegetables are done correctly?

Q3: Can I substitute the tofu with another protein?

Q4: What's the purpose of pressing the tofu in Step 2, and can I skip this step?