Scrambled Tofu Breakfast Bowl (Printable)

A vibrant, protein-rich morning bowl with spiced tofu, mushrooms, and kale over whole wheat couscous for a nutritious breakfast.

# What You'll 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 and 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 - Fresh parsley, chopped, optional
20 - Avocado, sliced, optional
21 - Cherry tomatoes, halved, optional
22 - Lemon wedges, optional

# How-To Steps:

01 - Place couscous and 1/4 teaspoon salt in a heatproof bowl. Pour 3/4 cup boiling water over, cover, 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 5-7 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 4-5 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 2-3 minutes, stirring, until wilted and bright green.
05 - Divide couscous between 2 bowls. Top with scrambled tofu, sautéed mushrooms, and kale. Add garnishes as desired. Serve immediately.

# Expert Tips:

01 -
  • It's a protein powerhouse that actually fills you up without feeling heavy, so you won't be hunting for snacks by ten in the morning.
  • Everything cooks in one skillet, which means minimal cleanup when you're still half asleep.
  • The textures and colors make you feel like you're eating something fancy, but it's genuinely this easy to pull off.
02 -
  • If your tofu crumbles too fine, it will disappear into the couscous—break it into irregular chunks the size of peas or small grapes instead.
  • Don't skip pressing or draining your tofu, because water is the one thing that will prevent it from getting any color or flavor in the pan.
03 -
  • Cook all your components separately rather than throwing everything in the skillet at once—this is how you get different textures and let each thing actually shine.
  • The moment when you smell the garlic hitting the hot oil is your signal that the mushrooms are ready for it; don't add it too early or it will burn and turn bitter.
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