High-Protein Tofu Scrambled Toast with Avocado

User profile image
Abbhilash Choudhary (@_chefabhilash_)

A delicious and nutritious high-protein breakfast option featuring scrambled tofu on whole-grain toast topped with creamy avocado and fresh vegetables.

High-Protein Tofu Scrambled Toast with Avocado recipe
Prep Time
10min
Cook Time
15min
Total Time
25min

Ingredients

2 Servings
(1 serving = 1 slice of toast with toppings)

Vegetables and Tofu

  • small onion
    small onion
    1
  • medium tomato
    medium tomato
    1
  • green chili
    green chili
    2
  • firm tofu
    firm tofu
    200g
  • cherry tomatoes
    cherry tomatoes
    5

Herbs and Spices

  • fresh coriander
    fresh coriander
    2tbsp
  • cumin seeds
    cumin seeds
    1/2tsp
  • turmeric powder
    turmeric powder
    1/4tsp
  • red chili powder
    red chili powder
    1/2tsp

Other Ingredients

  • ripe avocado
    ripe avocado
    1/2
  • vegetable oil
    vegetable oil
    1tbsp
  • hemp seeds or flaxseeds
    hemp seeds or flaxseeds
    1tbsp
  • slices whole-grain bread
    slices whole-grain bread
    2

Seasoning

  • salt
    salt
    1dash
  • black pepper
    black pepper
    1dash

How to make High-Protein Tofu Scrambled Toast with Avocado

Prepare the Scramble

  1. Step 1

    Heat oil in a pan over medium heat. Add cumin seeds and let them sizzle.

  2. Step 2

    Add chopped onion and sauté until soft and translucent.

  3. Step 3

    Stir in chopped tomatoes, green chili, turmeric, red chili powder, and salt. Cook until tomatoes soften.

  4. Step 4

    Add crumbled tofu and mix well. Sauté for a few minutes, allowing flavors to blend.

Assemble the Toast

  1. Step 1

    Toast the whole-grain bread slices until golden and crispy.

  2. Step 2

    Spread mashed avocado evenly over the toasted bread.

  3. Step 3

    Spoon the tofu scramble on top and spread it evenly.

  4. Step 4

    Garnish with cherry tomatoes, chopped coriander, and a sprinkle of hemp or flaxseeds.

  5. Step 5

    Optionally, drizzle with a little olive oil or squeeze fresh lemon juice for extra flavor.

  6. Step 6

    Serve warm with a side of fresh salad or a smoothie for a wholesome meal.

Nutrition (per serving)

Calories

258.0kcal (12.9%)

Protein

17.5g (35%)

Carbs

11.0g (4%)

Sugars

1.5g (3%)

Healthy Fat

16.0g

Unhealthy Fat

2.5g

% Daily Value based on a 2000 calorie diet

Tips & Tricks

  1. Adjust the spice level by varying the amount of green chili and red chili powder.

  2. For added flavor, consider adding nutritional yeast to the tofu scramble.

FAQS

  1. How can I make a vegan high-protein tofu scramble for breakfast?

    To make a vegan high-protein tofu scramble, start by sautéing cumin seeds in vegetable oil, then add chopped onions, tomatoes, and spices like turmeric and red chili powder. Crumble firm tofu into the pan and cook until heated through. Serve it on whole-grain toast topped with mashed avocado for a nutritious breakfast.

  2. What are some good substitutions for tofu in a high-protein breakfast scramble?

    If you're looking for substitutions for tofu in a high-protein breakfast scramble, consider using tempeh or chickpeas for a similar texture and protein content. You can also try scrambled eggs if you're not strictly vegan, or even a mixture of lentils and vegetables for a hearty alternative.

  3. How should I store leftover tofu scrambled toast with avocado?

    To store leftover tofu scrambled toast with avocado, keep the tofu scramble and toast separate. Place the tofu scramble in an airtight container in the fridge for up to 3 days. The avocado should be consumed fresh, but if you have leftovers, sprinkle it with lemon juice to prevent browning and store it in a separate container.

  4. What are some healthy side dishes to serve with high-protein tofu scrambled toast?

    Healthy side dishes that pair well with high-protein tofu scrambled toast include a fresh salad with mixed greens, sliced cucumbers, and cherry tomatoes, or a smoothie made with spinach, banana, and almond milk. These options complement the flavors and add extra nutrients to your meal.

  5. Can I make high-protein tofu scrambled toast gluten-free?

    Yes, you can easily make high-protein tofu scrambled toast gluten-free by using gluten-free bread instead of whole-grain bread. Just ensure that all other ingredients, including spices and any additional toppings, are also gluten-free to maintain dietary compatibility.

Loading reviews...

_chefabhilash_'s profile picture
instagram

Abbhilash Choudhary

(@_chefabhilash_)

Head Chef 🇮🇳🧑🏻‍🍳 🇦🇪 🇺🇸 🇬🇧 🇫🇷 🇦🇺 Now in Australia 🇦🇺 For food related promotions(chefabhilash23@gmail.com)...

chefadora
© 2025 Chefadora Pty Ltd, All Rights Reserved

Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia