Healthy & Special Diets > High-Protein Recipes > High-Protein Snacks > Edamame

Edamame and Tofu Scramble

A protein-packed and flavorful breakfast scramble combining tofu, edamame, and your favorite vegetables. A healthy and satisfying way to start your day.

Prep Time
10 minutes
Cook Time
10-15 minutes
Servings
2
Ingredients
  • 14 oz, drained and crumbled Firm or Extra-Firm Tofu
  • 1 cup Edamame (shelled)
  • 1/2 medium, chopped Onion
  • 1/2 medium, chopped Bell Pepper (any color)
  • 1 tbsp Olive Oil
  • 1/2 tsp Turmeric Powder
  • 1/4 tsp Garlic Powder
  • 1-2 tbsp Nutritional Yeast (optional)
  • to taste Salt
  • to taste Black Pepper
  • 2 tbsp, chopped Fresh Parsley (optional)

Prepare the Tofu

If using firm or extra-firm tofu, press it for at least 15 minutes to remove excess water. This will help the tofu crumble and brown better. Crumble the tofu into small pieces.

Sauté Vegetables

Heat the olive oil in a large skillet over medium heat. Add the chopped onion and bell pepper and sauté for 5-7 minutes, or until softened. This step helps to bring out the sweetness of the vegetables.

Add Tofu and Seasonings

Add the crumbled tofu to the skillet along with the turmeric powder, garlic powder, salt, and black pepper. Turmeric gives the tofu a yellowish color, mimicking scrambled eggs. Nutritional yeast adds a cheesy, savory flavor, but is optional.

Cook the Scramble

Cook the tofu scramble for 5-7 minutes, stirring occasionally, until the tofu is heated through and lightly browned. Add the edamame during the last 2-3 minutes of cooking to warm them through.

Garnish and Serve

Garnish with fresh parsley, if desired. Serve immediately. Enjoy this protein-packed scramble on its own or with toast, avocado, or a side of fruit.

Nutrition Facts Estimated per serving

Calories: ~350, Protein: ~30g, Fat: ~20g, Carbohydrates: ~15g. These values are estimates and can vary based on specific ingredients and preparation methods.

Other Important Considerations for Nutrition

Tofu is an excellent source of plant-based protein and contains all nine essential amino acids. Edamame also provides a good dose of protein and fiber. Using a variety of vegetables adds essential vitamins and minerals. This scramble is a great option for vegetarians, vegans, and anyone looking to increase their protein intake.

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FAQ

  • Can I add other vegetables to this scramble?

    Absolutely! Feel free to add your favorite vegetables, such as mushrooms, spinach, tomatoes, or zucchini.
  • Can I use pre-cooked edamame?

    Yes, using pre-cooked edamame will save you a few minutes of cooking time. Just add it to the scramble during the last minute or two to warm it through.
  • Is nutritional yeast necessary?

    No, nutritional yeast is optional, but it adds a cheesy, savory flavor that many people enjoy in tofu scrambles.
  • Can I prepare this scramble ahead of time?

    Yes, you can prepare the scramble ahead of time and store it in the refrigerator for up to 2 days. Reheat gently in a skillet or microwave before serving.