Mediterranean Tofu Scramble with Spinach and Olives
A warm, savory breakfast featuring crumbled tofu, leafy spinach, and briny olives. It comes together in minutes to deliver a satisfying, dairy-free high-protein start to your day.
Prep
5 min
Cook
7 min
Total
12 min
Makes
1 serving
Created together. Shared with you.
Made by Chels + Lila
Chels created this recipe with Lila and shared it with the perimenopause community.
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 HealthComfortably 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
7 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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
Cook along
Instructions
0 of 6 steps complete
Next: Heat 1 tbsp (15ml) olive oil in…
- 01
Heat 1 tbsp (15ml) olive oil in…
Heat 1 tbsp (15ml) olive oil in a medium non-stick skillet over medium heat for 1 minute until shimmering.
Look for: shimmering
Tap card to mark done - 02
Add 200g firm tofu (crumbled into bite-sized…
Add 200g firm tofu (crumbled into bite-sized pieces with your hands) directly to the skillet.
Tap card to mark done - 03
Cook the tofu for 4 to 5…
Cook the tofu for 4 to 5 minutes, stirring occasionally, until hot and lightly golden around the edges.
Look for: hot and lightly golden around the edges
Tap card to mark done - 04
Sprinkle 0
Sprinkle 0.5 tsp turmeric, 0.25 tsp garlic powder, 0.25 tsp salt, and 2 tbsp (10g) nutritional yeast over the tofu. Stir for 30 seconds until evenly coated.
Look for: evenly coated
Tap card to mark done - 05
Fold in 2 cups (60g) fresh spinach…
Fold in 2 cups (60g) fresh spinach and 15g sliced black olives. Cook for 1 to 2 minutes until the spinach is fully wilted.
Look for: the spinach is fully wilted
Tap card to mark done - 06
Plate immediately and serve hot
Plate immediately and serve hot.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.
Free to download