The ultimate plant-based morning scramble — silken firm tofu crumbled and sautéed with bell pepper, spinach, and onion, seasoned with turmeric for that golden egg-like color. High in protein, very low in carbs, and ready in 15 minutes.
Press tofu between paper towels for 5 min to remove excess water. Crumble it into chunks with your hands — aim for a scrambled-egg texture.
Heat olive oil in a non-stick skillet over medium-high. Sauté onion and bell pepper for 3-4 min until softened.
Add crumbled tofu to the pan. Sprinkle with turmeric, garlic powder, salt, and pepper. Stir well to coat evenly — the turmeric gives the golden color.
Cook 4-5 min, stirring occasionally, until tofu is lightly golden.
Add baby spinach and stir until wilted, about 1 min. Stir in nutritional yeast if using for a cheesy, umami flavor.
Taste and adjust seasoning. Serve immediately with a slice of low-GI bread or alongside fresh tomatoes.
Low carbs with high fiber per serving — excellent net carbs. An excellent low-GI breakfast for stable morning blood sugar. Use your usual dosing method agreed with your care team even for very low-carb meals. The high protein content may slightly raise blood sugar 2-3h later via gluconeogenesis — log the pattern in your journal.
