Scrambled Tofu Breakfast Bowl (Printable Version)

A protein-rich morning bowl featuring tofu, mushrooms, kale, and whole wheat couscous for a hearty start.

# What You'll Need:

→ 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, 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 - Fresh parsley, chopped, optional
20 - Sliced avocado, optional
21 - Cherry tomatoes, halved, optional
22 - Lemon wedges, optional

# How To Make:

01 - Place couscous and 1/4 teaspoon salt in a heatproof bowl. Pour 3/4 cup boiling water over, cover tightly, and let stand 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. 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 constantly, until wilted and bright green.
05 - Divide couscous between 2 bowls. Top with scrambled tofu, sautéed mushrooms, and kale. Add garnishes as desired and serve immediately.

# Helpful Hints:

01 -
  • It actually fills you up because the protein from tofu and couscous keeps you satisfied until lunch.
  • Everything cooks in one skillet, which means your kitchen stays peaceful and cleanup is a breeze.
  • The flavors develop as you cook each component, building something that tastes way more interesting than the sum of its parts.
02 -
  • Don't drain your tofu hastily—pressing it between paper towels for a few minutes makes a real difference in how it seasons and browns.
  • The order matters: couscous first, then tofu, then mushrooms on top because you want those hot components warming your bowl and infusing flavors into the grain.
03 -
  • Toast your couscous in the bowl with a touch of oil before adding water for a subtly nuttier flavor that makes the whole thing taste more developed.
  • Keep your skillet hot enough that things sizzle when they hit it—that's what creates flavor and prevents everything from steaming instead of cooking.
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