Mexican-Spiced Tofu and Ground Chicken Scramble
A robust, spiced breakfast scramble combining lean ground chicken with crumbled tofu, colorful bell peppers, and fresh cilantro. Served with a slice of whole-wheat toast, it is high in protein and completely free of dairy and spinach.
Prep
10 min
Cook
12 min
Total
22 min
Makes
1 serving
Created together. Shared with you.
Made by Maria + Lila
Maria 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 HealthSteadier 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
10 min
Cook
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
This scramble freezes well. You can double the batch, let it cool completely, and store individual portions in airtight containers for up to 3 months.
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 8 steps complete
Next: Heat the olive oil in a medium…
- 01
Heat the olive oil in a medium…
Heat the olive oil in a medium non-stick skillet over medium-high heat until shimmering, about 1 minute.
Look for: shimmering
Tap card to mark done - 02
Add the ground chicken breast to the…
Add the ground chicken breast to the skillet. Cook, breaking it up with a wooden spoon, until it is no longer pink and is fully cooked through, about 5 to 6 minutes.
Look for: it is no longer pink and is fully cooked through
Tap card to mark done - 03
Add the diced red bell pepper and…
Add the diced red bell pepper and red onion. Sauté for 3 to 4 minutes until the vegetables begin to soften and become fragrant.
Look for: the vegetables begin to soften and become fragrant
Tap card to mark done - 04
Crumble the firm tofu directly into the…
Crumble the firm tofu directly into the skillet with your hands, mimicking the texture of scrambled eggs. Stir well to combine with the chicken and vegetables.
Tap card to mark done - 05
Sprinkle the ground cumin
Sprinkle the ground cumin, chili powder, and garlic powder over the mixture. Stir continuously for 2 minutes to evenly coat the scramble and toast the spices until aromatic.
Look for: aromatic
Tap card to mark done - 06
Toast the slice of whole-wheat bread to…
While the scramble finishes cooking, toast the slice of whole-wheat bread to your preferred level of crispness.
Tap card to mark done - 07
Remove the skillet from the heat
Remove the skillet from the heat. Stir in the fresh cilantro and lime juice.
Tap card to mark done - 08
Spoon the warm chicken and tofu scramble…
Spoon the warm chicken and tofu scramble onto a plate alongside the toasted whole-wheat bread and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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