Scrambled Tofu Breakfast Bowl (Print Version)

Protein-rich morning bowl with spiced tofu, garlic mushrooms, and tender kale served over fluffy whole wheat couscous.

# 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

→ Garnishes

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

# Directions:

01 - Place couscous and 1/4 teaspoon salt in a heatproof bowl. Pour 3/4 cup boiling water over the couscous, cover tightly, 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 between 2 bowls. Top each bowl with scrambled tofu, sautéed mushrooms, and kale. Add garnishes as desired and serve immediately.

# Expert Suggestions:

01 -
  • It comes together in 35 minutes flat, which means you can actually make it on a weekday without stress.
  • The tofu gets crispy and golden instead of bland, thanks to the turmeric and smoked paprika doing their magic.
  • Packed with 19g of protein per serving, so you stay full through your morning meetings.
02 -
  • Press your tofu beforehand if you can—it makes a real difference in how much the flavors stick instead of sliding right off.
  • Don't skip letting the mushrooms brown before adding garlic, because garlic can burn quickly and turn bitter if it hits the pan first.
  • The whole bowl comes together fastest if you prep everything before you turn the stove on, so you're not chopping kale while your couscous gets cold.
03 -
  • Have everything chopped and measured before you start cooking—this bowl moves fast once you begin, and there's nothing worse than frantically chopping kale while your tofu cools.
  • Use the same skillet for everything in sequence, which means less cleanup and also builds flavor from one component into the next.
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