Classic Tofu Scramble with Spinach
A savory, protein-packed vegan breakfast featuring crumbled tofu, fresh spinach, and nutritional yeast. Quick to make and perfectly spiced with a hint of turmeric.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthTrigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
Evening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
You can batch-cook the tofu base for up to 3 days in the fridge. Just hold off on adding the spinach until you reheat it to keep the greens fresh.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Drain and gently crumble the tofu into…
- 01
Drain and gently crumble the tofu into…
Drain and gently crumble the tofu into bite-sized pieces using your hands or a fork.
Tap card to mark done - 02
Heat the olive oil in a skillet…
Heat the olive oil in a skillet over medium heat. Add the crumbled tofu along with the turmeric, garlic powder, salt, and black pepper. Sauté for 5 to 7 minutes until warmed through and slightly golden.
Look for: warmed through and slightly golden
Tap card to mark done - 03
Stir in the nutritional yeast and add…
Stir in the nutritional yeast and add a tiny splash of water if the pan looks too dry, stirring to coat the tofu evenly.
Tap card to mark done - 04
Toss in the fresh baby spinach and…
Toss in the fresh baby spinach and cook for 1 to 2 minutes, just until wilted.
Look for: wilted
Tap card to mark done - 05
Meanwhile
Meanwhile, toast the whole wheat bread. Serve the warm scramble immediately alongside or over the toast.
Ready when: everything is assembled and ready to enjoy
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