Scrambled Tofu Breakfast Bowl (Printable)

A satisfying morning bowl with spiced tofu, tender mushrooms, and fresh kale over fluffy couscous.

# Components:

→ 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 - Chopped fresh parsley, optional
20 - Sliced avocado, optional
21 - Cherry tomatoes, halved, optional
22 - Lemon wedges, optional

# Directions:

01 - Place couscous and 1/4 teaspoon salt in a heatproof bowl. Pour 3/4 cup boiling water over, cover with a lid or plate, and let stand undisturbed for 5 minutes. Fluff with a fork and set aside.
02 - Heat 1 tablespoon 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 1 tablespoon 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 1 teaspoon olive oil to the skillet. Add chopped kale and a pinch of salt. Cook for 2 to 3 minutes, stirring frequently, until wilted and bright green.
05 - Divide couscous equally between 2 bowls. Top each portion with scrambled tofu, sautéed mushrooms, and kale. Add garnishes as desired and serve immediately.

# Expert Advice:

01 -
  • It delivers serious protein without feeling heavy, keeping you full until lunch without the mid-morning crash.
  • Everything cooks in one skillet after the couscous, which means less cleanup and more time enjoying your coffee.
  • The turmeric and smoked paprika create an unexpectedly savory depth that makes you forget you're eating tofu.
  • You can prep the components ahead and assemble fresh bowls all week long.
02 -
  • Don't stir the tofu constantly or it'll turn to mush, let it sit and develop those golden edges that give it texture.
  • Season each component as you go instead of trying to fix it all at the end, the flavors build layer by layer.
  • If your kale is tough or bitter, massage it with a tiny bit of olive oil and salt before cooking to tenderize the leaves.
03 -
  • Use a well-seasoned cast iron skillet if you have one, it gives the tofu and mushrooms better browning and deeper flavor.
  • Taste the tofu before you take it off the heat and adjust the salt, it should be boldly seasoned or the whole bowl will taste flat.
  • Let the couscous rest covered for the full five minutes, lifting the lid early releases steam and leaves it gummy instead of fluffy.
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