Scrambled Tofu Breakfast Bowl (Printable Version)

A protein-rich morning bowl with spiced tofu, sautéed mushrooms and kale nestled over fluffy whole wheat couscous.

# Ingredient List:

→ 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

→ 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
20 - Avocado, sliced
21 - Cherry tomatoes, halved
22 - Lemon wedges

# How-To Steps:

01 - Combine couscous and 1/4 teaspoon salt in a heatproof bowl. Pour 3/4 cup boiling water over couscous, cover tightly, and let stand for 5 minutes until liquid is absorbed. 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 desired. Transfer to a plate and cover to retain heat.
03 - Add 1 tablespoon olive oil to the same skillet. 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 vibrant green.
05 - Divide couscous between 2 bowls. Layer scrambled tofu, sautéed mushrooms, and kale on top. Garnish with fresh parsley, avocado slices, cherry tomatoes, and lemon wedges as desired. Serve immediately.

# Expert Tips:

01 -
  • It keeps you genuinely full until lunch, not the fake full that disappears by 10 a.m.
  • Every component has actual flavor and texture, so you're never eating plain health food.
  • The whole thing comes together faster than most people's coffee routine.
02 -
  • Draining your tofu matters more than you'd think—moisture is the enemy of browning, so press it gently between paper towels before crumbling.
  • Cooking each component separately in the same skillet isn't extra work, it's strategy—each gets the right temperature and the pan stays hot throughout.
03 -
  • Toast your couscous in the dry bowl for 30 seconds before pouring water over it—this adds a subtle nuttiness that feels fancy and takes zero effort.
  • Cook the mushrooms until they're actually brown, not just softened—that's where the flavor lives, and it only takes an extra minute.
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