Tofu Breakfast Bowl Avocado Kale (Printable Version)

Protein-packed morning bowl with golden spiced tofu, wilted kale, and creamy avocado slices for a nourishing start.

# Ingredient List:

→ Tofu

01 - 7 oz firm tofu, pressed and cubed
02 - 1/2 teaspoon ground turmeric
03 - 1/2 teaspoon smoked paprika
04 - 1/4 teaspoon sea salt
05 - 1/4 teaspoon black pepper
06 - 1 tablespoon olive oil

→ Vegetables

07 - 2 cups kale, stems removed and chopped
08 - 2 green onions, thinly sliced
09 - 1 ripe avocado, peeled, pitted, and sliced
10 - 1 small lemon, cut into wedges

→ Optional Additions

11 - 1 tablespoon nutritional yeast
12 - 1 tablespoon pumpkin seeds

# How-To Steps:

01 - Pat the tofu dry with paper towels, then cut into bite-sized cubes.
02 - In a bowl, toss the tofu cubes with turmeric, paprika, salt, and pepper until evenly coated.
03 - Heat olive oil in a large nonstick skillet over medium heat. Add the tofu and cook for 5-7 minutes, turning occasionally, until golden and slightly crispy on all sides.
04 - Push the tofu to one side of the skillet and add the chopped kale. Cook for 2-3 minutes, stirring, until wilted but still bright green.
05 - Stir in the green onions and cook for 1 minute more, then remove skillet from heat.
06 - Divide the tofu and kale mixture between two bowls.
07 - Top each bowl with avocado slices and a sprinkle of nutritional yeast and pumpkin seeds, if using.
08 - Serve immediately with lemon wedges for squeezing over the top.

# Expert Tips:

01 -
  • The tofu gets crispy and golden in just minutes, with spices that actually make you taste something instead of just eating protein.
  • It comes together faster than you can brew a second cup of coffee, which matters when you're actually hungry.
  • One bowl feels complete and substantial, not like you're eating salad pretending it's breakfast.
02 -
  • Don't skip pressing the tofu or it will steam instead of crisp, and you'll end up with soft cubes instead of the golden-edged pieces that make this bowl feel substantial.
  • The kale needs to go into a hot pan when the tofu is already golden, not before, so it wilts quickly and stays bright rather than overcooking while you wait for the tofu to cook.
03 -
  • Use a nonstick skillet if you have one, it means less oil and less chance of the tofu sticking while you're trying to get those golden edges.
  • If you're making this for someone else, prep everything beforehand so you're just cooking for those ten minutes, it feels more like cooking together than assembly line work.
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