Tofu Scrabble

Egg-less and high protein breakfast!

Author

Erika Muralidhar
April 01, 2025

The other day, I was chatting with a client who asked me for some high-protein breakfast ideas that didn’t include eggs. I immediately thought of tofu scrambles—which I hadn’t made in forever—and was reminded of how much I love them. Seriously, they're slept on!

Naturally, I had to share the recipe with you all. If you’ve been looking to switch things up in the morning and still hit your protein goals, this one’s for you.

My number one rule don’t underestimate breakfast. It sets the tone for your blood sugar and energy for the entire day. Curious why that matters? Read more about it here.

Ingredients:

  • ½ a block of firm tofu (organic if possible)

  • ¼ cup chopped mushrooms

  • 1 cup of fresh spinach

  • ¼ cup of chopped onions

  • ¼ cup of minced bell peppers

  • 1 tsp ground turmeric

  • ½ tsp of chili powder (if desired!)

  • ½ tsp of salt

  • ½ tsp of ground pepper

  • 1 tsp of extra virgin olive oil

Instructions:

  1. Start by draining your tofu. Wrap it in a clean towel and place a heavy pan on top for about 15 minutes to press out the excess liquid.

  2. While the tofu is pressing, heat a medium skillet on low-medium. Add the EVOO and onions—sauté for about 5 minutes, or until they soften.

  3. Toss in the mushrooms, spinach, and bell peppers. Sauté for another 5 minutes or until they’re tender.

  4. Once your tofu is ready, crumble it straight into the pan.

  5. Add turmeric, chili powder, salt, and pepper. Mix everything together and let it cook for 5–7 minutes to let all the flavors soak in.

  6. Serve hot! I love topping mine with sliced avocado and fresh cilantro—it just adds that extra touch to healthy fat and flavor!

Let me know if you try it! And keep playing around with your breakfast—it’s one of the most underrated ways to support your health long-term.

I have some exciting news to share with you all! On every other Tuesday morning, I am now offering IN-PERSON visits, appointments, and an essential roller oil storefront at 119 W 57th St, Suite 207, New York, NY, 10036. If you would like to book in-person time with me, please reach out via email or sign up for a FREE 15-minute consultation!

Want to learn more about the essential oils? View the offerings here:
Recover: Use Recover daily to support natural immunity and scare off the "crummies".
Relax: Use Relax to help calm your mind during stressful events or when preparing for bed to support restful sleep.
Rejuvinate: Use Rejuvenate after workouts to help revitalize and relax your muscles and tendons.

THANK YOU AGAIN to everyone who attended my menopause event in Plano, TX. If you missed it and want to learn more, no worries, I’m planning something in May, so stay tuned!

Mark your calendar — some upcoming events:

  • IN PERSON: Swing by my essential oil booth during the 2nd Annual All Things Cancer + Wellness Expo:

    Date: Saturday, April 19, 2025
    Time: 10 AM – 5 PM EST
    Location: DoubleTree by Hilton Hotel Philadelphia Center City
    237 South Broad Street, Philadelphia, PA 19107

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