Scrambled Tofu Breakfast Bowl (Printable)

A vibrant morning bowl with seasoned crumbled tofu, tender mushrooms, and wilted kale served over fluffy whole wheat couscous for a nourishing 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, leaves chopped
14 - 1 teaspoon olive oil
15 - Pinch of salt

→ Whole Wheat Couscous Base

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

→ Optional Garnishes

19 - Fresh parsley, chopped
20 - Avocado, sliced
21 - Cherry tomatoes, halved
22 - Lemon wedges

# Directions:

01 - Place couscous and 1/4 teaspoon salt in a heatproof bowl. Pour boiling water over, cover with a lid or plastic wrap, and let stand for 5 minutes. Fluff with a fork and set aside.
02 - Heat 1 tablespoon 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, until heated through and lightly golden. Stir in nutritional yeast if using. Transfer to a plate and cover to keep warm.
03 - In the same skillet, add 1 tablespoon olive oil. Add sliced mushrooms and cook for 4 to 5 minutes until they begin to brown. Add minced garlic, salt, and pepper; cook for 2 additional minutes until fragrant and mushrooms are tender.
04 - Add 1 teaspoon olive oil to the skillet. Add chopped kale and a pinch of salt. Cook for 2 to 3 minutes, stirring frequently, until wilted and bright green.
05 - Divide couscous evenly between 2 bowls. Top each with scrambled tofu, sautéed mushrooms, and kale. Add garnishes as desired and serve immediately.

# Expert Advice:

01 -
  • It delivers real protein without the morning heaviness that comes with some breakfast staples.
  • Every component cooks in the same pan, so cleanup becomes almost as quick as cooking.
  • The colors alone make you feel like you're taking care of yourself before the day even starts.
02 -
  • Press your tofu before crumbling if it's weeping water, otherwise you'll end up steaming instead of sautéing and everything stays pale and sad.
  • The magic happens when you don't overcrowd the skillet with mushrooms and don't fidget with them constantly—browning requires patience and a little space.
03 -
  • Batch-cook components on Sunday so you can assemble a gorgeous bowl in two minutes on hectic mornings.
  • The tofu scramble actually improves when you let it sit in the spices for a minute before cooking—the flavors penetrate deeper.
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