Scrambled Tofu Pita Pockets

Scrambled Tofu Pita Pockets

Scrambled tofu is a savory vegan-friendly breakfast option that even egg-lovers can get behind!

I apologize if you aren’t a tofu fan, as I feel I post a lot of tofu recipes (and have another one coming up on Friday). And while you’re always welcome to sub in your meat of choice instead, I encourage you to give tofu a chance. After all, it’s a great lean protein that works as a flavor sponge – ideal for a stir-fry! But it is also quite versatile: silken tofu makes for a great pudding or pie, extra-firm bakes up into some awesome chicken-less nuggets, and firm tofu crumbles into a great breakfast scramble.

scrambled-tofu-featured

The yellow hue is thanks to turmeric. This Indian spice has gotten a lot of time in the limelight recently due to its multiple health benefits. Going back thousands of years, turmeric has been known in India for its medicinal qualities. Curcumin, the main active ingredient in turmeric, is a powerful antioxidant that can help fight chronic inflammation, thereby helping to prevent numerous chronic diseases. There’s also ongoing research into turmeric’s ability to help prevent and even cure Alzheimer’s, some types of cancer, and heart disease. It has a very subtle flavor and provides a lovely yellow color, like that associated with many curry dishes. 

At it’s essence, scrambled tofu is a great vegan option as some tofu brands now fortify their tofu with vitamin B12,  a nutrient often deficient in vegan diets. However, I’m a cheese lover and couldn’t help but add a sprinkle (a very large sprinkle. . .) of shredded cheese. But if you want to keep this vegan, a tablespoon of nutritional yeast would add that savory cheesy-taste as well.

scrambled-tofu

While this would make for an easy, filling breakfast, Bry and I enjoyed these pita pockets for lunches. Simply put a serving of the scramble in a glass mason jar and wrap a pita half in foil or plastic wrap. Once at work or school, heat up the tofu scramble in the microwave then spoon into the pita.

By the way, happy Wednesday!! This Wednesday is even more exciting for me as it’s my first “short” week at the new job. Thanks to flex scheduling I work an extra hour every day, but then get every other Friday off – a three-day weekend every other week? Yes please!

So here’s a toast to taking a new approach to breakfast, or lunch!

Scrambled Tofu Pita Pockets

Scrambled tofu is a savory vegan-friendly breakfast option that even egg-lovers can get behind!
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Breakfast
Cuisine: American
Keyword: Healthy, Vegan, Vegetarian
Servings: 4
Calories: 250kcal
Author: The Healthy Toast

Ingredients

  • 1 tablespoon olive oil
  • 2 cloves garlic minced
  • 1 block firm tofu
  • 2-3 cups spinach chopped (I like using my food processor for this)
  • 1 tsp dijon mustard
  • 1 tsp ground turmeric
  • 1/4 tsp onion powder
  • 1/4 tsp paprika
  • 1/4 tsp basil
  • 1/4 tsp black pepper
  • Pinch of salt
  • 1 small vine tomato diced
  • Optional: 1/4 cup shredded cheese
  • 2 large whole wheat pitas

Instructions

  • Warm olive oil in a saucepan over medium-high heat. Add garlic and sauté until fragrant. Add in diced spinach.
  • Crumble tofu using your hands and place in a large mixing bowl. Add in mustard and spices. Toss until tofu is evenly coated.
  • Place seasoned tofu in skillet and use a spatula to mix tofu in with the garlic and spinach.
  • Cook until warmed through, about 10-15 minutes.
  • Before removing from heat, toss in cheese and diced tomatoes. Cook until cheese melts.
  • Remove from heat.
  • Cut pitas in half and fill each half with the scrambled tofu. Eat and enjoy!

Notes

Nutrition for 1/2 pita with 1/4 of tofu scramble (includes cheese): 250 calories, 11 g fat, 2 g saturated fat, 22 g carbohydrate, 4 g fiber, 15 g protein

Add a comment

2 Comments

  • mona Avatarmona4 years ago

    Scrambled eggs in a pita pocket – what a great idea. Boy this dish is protein packed.

    • The Healthy Toast AvatarThe Healthy Toast4 years ago

      They are so filling!

  • About Kelli McGrane Headshot

    I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!

    About Kelli McGrane Headshot

    Welcome to The Healthy Toast!

    Here you’ll find healthy breakfast recipes designed by a registered dietitian with your health goals in mind.

    As a dietitian I understand that a healthy breakfast is essential for giving you the fuel you need to power through your day. Which is why on TheHealthyToast, you’ll find nutrition guides plus the best healthy breakfast recipes for every diet and lifestyle.

    Nutrition Tips

    What to eat before working out for best results
    Why Breakfast Really is the Most Important Meal of the Day
    How to build a healthy breakfast to fuel your day
    Best Healthy Breakfast Ideas for Weight Loss

    Recent Posts

    Healthy Avocado Mint Green Smoothie Recipe
    Healthy Banana Chocolate Chip Muffin Recipe
    Breakfast Surprise (Egg and Veggie Skillet Recipe)
    Cherry Overnight Oats