Tofu and Spinach Scramble

Tofu and Spinach Scramble with a Multi-grain bagel

Tofu and spinach scramble is quick and nutritious. A one dish meal that is satisfying for breakfast, lunch or dinner. This dish is very easy and represents the basic nutritional requirements of a healthy meal.

Our major protein is tofu. Tofu is made from soy beans.  Soy is a complete protein which is the best plant source of all the essential amino acids, that are easily acquired when eating meat.

Nutritional Breakdown for Tofu and Green Scramble


One cup contains 41 calories. Rich in calcium and potassium. Frozen bagged spinach should be a staple in your healthy pantry and works well with this recipe.


A half-cup serving of tofu contains 94 calories, 2 grams of carbohydrate, 5 grams of fat, and 10 grams of protein, according to Medical News Today.

tofu and spinach scramble


2 cups of chopped spinach (frozen is OK!)

1/2-1 tsp Braggs Liquid Aminos

3 to 4 ounces of tofu textured or extra firm and small cubes

1 tsp of garlic or 1/2 tsp of garlic powder

1 Tbsp Olive Oil


1 - use another vegetable but time to complete may be longer

2 - sprinkle with kelp for good source of iodine.

3 - add hot pepper flakes to vegetables as desired.


In a nonstick skillet add the olive oil and 1/2 of the garlic.

Let it heat up slightly. (Medium heat)

Add spinach and mix with garlic.

Add tofu, sprinkle with garlic and Braggs Liquid Aminos.

Mix well and let cook until is spinach is tender and tofu is well heated.

Serve with a whole grain bagel or muffin enjoy! Serves 2 to 3.

Additional Benefit

This dish is low in calories, high in fiber and rich in vitamins and minerals and good fats.  Every ingredient has benefit. and will work positively with, weight loss efforts.

A good source of iron and chlorophyll. Contains about 20 calories per serving, plus it's packed with vitamins A and C, as well as folate. And because heat reduces the green's oxalate content, freeing up its dietary calcium.

This dish was created to help with the need to have a quick wholesome healthy meal. It serves to be an alternative to the daily scrambled egg in order to reduce cholesterol in take while giving us a filling, comfort food.


Medical News Today

Zima Health Research Archives


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