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  1. Recipe

Tofu Zucchini Breakfast Scramble

4 servings

Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, MS, RD; recipe by Jennifer Raymond, MS, RD

This quick scramble makes a delicious breakfast. Serve it with whole-grain English muffins, warm tortillas, or toasted bread.

About the Recipe

70 Calories · 2.6 g Protein · 2.3 g Fiber


Makes 4 Servings

  • onion, chopped (1)
  • garlic, minced (2 cloves)
  • medium zucchini, finely diced (2)
  • firm tofu, diced or crumbled (8 oz (227 g))
  • chili powder (1 tsp (5 mL))
  • reduced-sodium soy sauce (1 tbsp (15 mL))
  • salsa (optional) (1/2 c (130 g))
  • English muffins, warm tortillas, or toasted French bread (for serving)


  1. Heat 1/2 c (120 mL) of water in a large nonstick skillet.

  2. Add onion and garlic. Cook over high heat, stirring often, until soft, about 5 minutes.

  3. Add zucchini, tofu, and chili powder. Reduce heat and cook, stirring often, until zucchini is tender, about 5 minutes. Add a small amount of additional water, if necessary, to prevent sticking.

  4. Stir in soy sauce. 

  5. Top with salsa, if using. Serve with whole-grain English muffins, warm tortillas, or toasted bread.

Nutrition Facts

Per 1-c serving:

Calories: 70

Fat: 2.6 g

     Saturated Fat: 0.5 g

     Calories From Fat: 33.1%

Cholesterol: 0 mg

Protein: 5.9 g

Carbohydrate: 7.8 g

Sugar: 2.9 g

Fiber: 2.3 g

Sodium: 150 mg

Calcium: 136 mg

Iron: 1.5 mg

Vitamin C: 6.1 mg

Beta-Carotene: 496 mcg

Vitamin E: 0.3 mg

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