Scrambled Tofu Breakfast Bowl (Printable View)

A protein-rich morning bowl with spiced tofu, sautéed mushrooms, kale, and fluffy whole wheat couscous for a energizing start.

# What You Need:

→ 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 and leaves chopped
14 - 1 teaspoon olive oil
15 - Pinch of salt

→ Couscous Base

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

→ Garnishes

19 - Chopped fresh parsley, optional
20 - Sliced avocado, optional
21 - Cherry tomatoes, halved, optional
22 - Lemon wedges, optional

# How To Make It:

01 - Place couscous and salt in a heatproof bowl. Pour boiling water over the mixture, cover with a lid or plate, and let stand undisturbed for 5 minutes. Fluff gently with a fork and set aside.
02 - Heat 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 and occasionally, until heated through and lightly golden. Stir in nutritional yeast if desired. Transfer to a plate and cover to keep warm.
03 - In the same skillet, add olive oil over medium heat. Add sliced mushrooms and cook for 4 to 5 minutes until they begin to brown and release their moisture. Add minced garlic, salt, and pepper; cook for 2 additional minutes until fragrant and mushrooms are tender.
04 - Add olive oil to the skillet over medium heat. Add chopped kale and a pinch of salt. Cook for 2 to 3 minutes, stirring frequently, until wilted and bright green in color.
05 - Divide couscous evenly between 2 bowls. Top each bowl with scrambled tofu, sautéed mushrooms, and sautéed kale. Add garnishes as desired and serve immediately.

# Expert Tips:

01 -
  • It comes together in about 30 minutes but tastes like you spent an hour meal prepping.
  • The turmeric gives the tofu a sunny color and a subtle warmth that feels comforting without being heavy.
  • You can swap or add whatever vegetables are sitting in your fridge, so nothing goes to waste.
  • Its filling enough to keep you satisfied until lunch without that sluggish feeling some breakfasts leave behind.
02 -
  • Press your tofu well before crumbling it, excess water will make it steam instead of getting those crispy golden edges.
  • Dont crowd the mushrooms in the pan, give them space so they can brown instead of just sweating out their moisture.
  • Season each component separately as you cook it, waiting until the end means uneven flavor and a lot of frustrated adjusting.
03 -
  • Let the tofu sit undisturbed for a minute or two between stirs so it develops crispy, golden edges that add texture.
  • Cook your garlic just until it smells fragrant, about 30 seconds to a minute, any longer and it turns bitter.
  • Taste as you go and adjust the salt and spices, every brand of tofu and every bunch of kale is a little different.
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