Oil-Free Tofu Scramble with Bell Pepper and Tomatoes
A savory, protein-packed oil-free vegan breakfast scramble with firm tofu, crisp green bell pepper, and juicy cherry tomatoes. Lightly seasoned with turmeric and nutritional yeast for a comforting, satisfying start to your day.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Purdy + Lila
Purdy 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
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
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
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
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
Store leftover scramble in an airtight container in the refrigerator for up to 3 days.
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 7 steps complete
Next: Cut 1/4 green bell pepper into small…
- 01
Cut 1/4 green bell pepper into small…
Cut 1/4 green bell pepper into small diced pieces and halve 4 cherry tomatoes.
Tap card to mark done - 02
Heat a non-stick skillet over medium heat…
Heat a non-stick skillet over medium heat 350°F (175°C) for 1 to 2 minutes until warm.
Look for: warm
Tap card to mark done - 03
Add 1 tbsp of water to the…
Add 1 tbsp of water to the skillet along with the diced green bell pepper, and saute for 3 to 4 minutes until slightly softened and vibrant green.
Look for: slightly softened and vibrant green
Tap card to mark done - 04
Crumble firm tofu into the skillet using…
Crumble firm tofu into the skillet using your hands or a fork, creating soft, bite-sized curds.
Tap card to mark done - 05
Sprinkle turmeric and nutritional yeast evenly over…
Sprinkle turmeric and nutritional yeast evenly over the tofu, stirring well for 2 to 3 minutes until warm and uniform in color.
Look for: warm and uniform in color
Tap card to mark done - 06
Fold in the halved cherry tomatoes and…
Fold in the halved cherry tomatoes and cook for 1 to 2 minutes until warmed through and juicy.
Look for: warmed through and juicy
Tap card to mark done - 07
Remove from heat and serve warm immediately
Remove from heat and serve warm immediately.
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.