Scrambled Tofu Breakfast Bowl (Printable version)

Protein-rich morning bowl with spiced tofu, mushrooms, and kale over whole wheat couscous for a nutritious start.

# 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 chopped parsley, optional
20 - Sliced avocado, optional
21 - Cherry tomatoes, halved, optional
22 - Lemon wedges, optional

# How-To Steps:

01 - Place couscous and salt in a heatproof bowl. Pour boiling water over the couscous, cover tightly, and let stand for 5 minutes. Fluff with a fork and set aside.
02 - Heat 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 olive oil over medium heat. 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 olive oil to the skillet over medium heat. 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 with scrambled tofu, sautéed mushrooms, and kale. Add desired garnishes and serve immediately.

# Expert Hints:

01 -
  • It's ready in 35 minutes but tastes like you spent way more time thinking about it.
  • The tofu gets golden and savory, not rubbery, which is honestly the whole game.
  • One skillet means you're not staring at a sink full of dishes before you've even had coffee.
  • Protein-packed enough that you won't be hungry by 10 AM, which matters.
02 -
  • If your tofu is watery, it won't brown or crisp—dry it completely or it'll release steam and turn mushy instead of textured.
  • Cook each component separately and then combine them; don't throw everything in the skillet at once or you'll end up with a sad, soggy, one-temperature situation.
  • The mushrooms need a hot skillet and patience; rushing them means they'll absorb oil instead of browning.
03 -
  • Have all your ingredients prepped before you start cooking—this recipe moves fast and you don't want to be chopping garlic while mushrooms burn.
  • Use the same skillet for everything instead of washing between steps; it saves time and layers flavors from one component into the next.
  • If you're making this for more than two people, double the recipe but cook the tofu and mushrooms in batches so they actually brown instead of steam.
Return