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Breakfast10 min · 1 servingRevuelto de tofu con espinacas y tomate

Tofu scramble with spinach and tomato

Each serving has 248 kcal, 19 g of protein, and 4.8 g of fiber, or 7.6 g of protein per 100 kcal. Ready in 10 minutes; makes 1 serving.

  • High in protein
  • Easy to digest
  • Nutritious in small servings
  • Low energy density

Per serving

  • 248 kcalCalories
  • 19 gProtein
  • 4.8 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 7.6 g of protein per 100 kcal.

Tofu scramble with spinach and tomato, seen from above
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Ingredients

1 serving

Plus, with no meaningful nutrition (not counted in the table):

  • Ground turmeric (1/4 teaspoon)
  • A pinch of kala namak black salt (optional, it tastes a little like egg) or regular salt
  • Pepper to taste

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

  1. Pat the tofu dry with paper towels and crumble it with a fork into uneven pieces, like scrambled eggs.
  2. Heat the oil in a skillet over medium heat, add the tofu and turmeric, and stir for 3 to 4 minutes, until hot and evenly yellow.
  3. Add the tomato and spinach and stir 2 minutes more, until the spinach wilts.
  4. Toast the bread in the meantime, season the scramble with the salt and pepper, and serve it on or next to the toast.

Why it is filling

This is the plant-based take on scrambled eggs: soft, quick to eat, and it puts protein into breakfast from the first bite. Turmeric gives it the color, and the spinach and tomato add volume and water for very few calories. The whole-wheat toast adds fiber and helps the plate carry you to lunch.

In numbers, each serving has 19 g of protein and 4.8 g of fiber, with an energy density of 87 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein
At least 15 g of protein per serving and 6 g per 100 kcal.
Easy to digest
A soft dish with little fat (20 g or less per serving) and no large amounts of ingredients that often cause gas or nausea. This is an editorial call, not a measurement.
Nutritious in small servings
A serving of 300 g (about 10.5 oz) or less with at least 10 g of protein: a lot of nutrition in a small volume.
Low energy density
100 kcal or less per 100 g of the dish: plenty of volume for few calories.

If your appetite is small

  • If you cannot eat much in the morning, have just the scramble and save the toast for midmorning.
  • Crumble the tofu the night before and keep it in a container in the fridge: the scramble is ready in 5 minutes the next morning.

Nutrition facts

Values per serving, calculated from the ingredients. Protein per 100 kcal: 7.6 g.
NutrientPer serving
Calories248 kcal
Protein19 g
Carbohydrates20.9 g
Fiber4.8 g
Fat11.6 g
Approximate weight284 g (10 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
IngredientAmountCaloriesProteinFiber
Firm tofu150 g117 kcal13.6 g1.4 g
Spinach40 g9 kcal1.1 g0.9 g
Tomato60 g11 kcal0.5 g0.7 g
Olive oil4 g35 kcal0 g0 g
Whole-wheat bread30 g76 kcal3.7 g1.8 g

To plan your meals

More recipes

See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) (FDC ID 172448).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Spinach, raw (FDC ID 168462).accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457).accessed .
  4. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed .
  5. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Bread, whole-wheat, commercially prepared (FDC ID 172688).accessed .
  6. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .