⏱ 30 min total

Scrambled Tofu Breakfast Burritos

Name: Scrambled Tofu Breakfast Burritos
Prep time: 8 min
Cook time: 22 min
Total time: 30 min
Yield: 1 serving
Ingredients: 3 oz Tofu; ½ tsp Olive oil; ¼ dash Salt; ¼ tsp, ground Cumin seed; ¼ tsp Chili powder; ½ cloves, minced Garlic; ¼ tbsp Hummus; ¼ tsp Nutritional yeast; ¼ pinch Cayenne pepper; 1 tbsp Parsley; ¼ cup, diced Potato; ¼ medium Red bell pepper; ½ cup, chopped Kale; 1 tortilla, large Flour tortillas; ¼ fruit Avocado; 1 tbsp Cilantro; ¼ cup Salsa

Per 1 serving · 386 g · 17 ingredients

Calories

475

24%
of a 2,000 cal day

Protein
20g
16% of calories
Carbs
60g
48% of calories
Fat
20g
36% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Scrambled Tofu Breakfast Burritos (386 g) has 475 calories, with 20 g of protein, 60 g of carbohydrates and 20 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (39% DV), dietary fiber (37% DV) and Vitamin A (29% DV). Keep an eye on sodium, which provides 46% of the daily value.

Per 100 g

123cal

low energy density

Protein per 100 cal

4.1g

Net carbs

50g

carbs minus fiber

Fiber

10g

8.2 g sugar

High in

20%+ of the daily value

Protein39%
Dietary fiber37%
Vitamin A29%
Vitamin C109%
Vitamin E24%
Vitamin K268%

Good source of

10–19% of the daily value

Nothing notable

Watch

20%+ of the daily value

Sodium46%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 8 minCook 22 min

1
Preheat the oven to 400°F and line a baking sheet with parchment paper.
2
Press the tofu using a tofu press or wrap it in a clean towel and press with a heavy object to remove excess moisture, then crumble.
3
Place the potatoes and red pepper on the baking sheet, drizzle with half of the olive oil, a pinch of salt, half of the cumin, and half of the chili powder. Toss to combine and bake for 15-22 minutes until tender and browned, adding kale in the last 5 minutes.
4
Meanwhile, heat a skillet over medium heat, add the remaining oil, garlic, and crumbled tofu, and sauté for 7-10 minutes until slightly browned.
5
In a bowl, mix hummus, remaining chili powder, remaining cumin, nutritional yeast, salt, and cayenne. Add water to form a sauce, then stir in parsley. Add to tofu and cook for 3-5 minutes.
6
Assemble burritos by placing roasted vegetables, scrambled tofu, diced or mashed avocado, fresh chopped cilantro, and salsa on tortillas. Roll up and serve immediately.

Vitamins & minerals

Amounts for 1 serving (386 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	265 μg	29%
Vitamin C	98 mg	109%
Vitamin D	0 μg	0%
Vitamin E	4 mg	24%
Vitamin K	322 μg	268%
Thiamine	1 mg	45%
Riboflavin (B2)	1 mg	62%
Niacin	6 mg	38%
Vitamin B6	1 mg	45%
Folate (B9)	237 μg	59%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	31%
Choline	29 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	340 mg	34%
Iron	6 mg	79%
Potassium	1,097 mg	23%
Magnesium	120 mg	29%
Phosphorus	374 mg	53%
Zinc	2 mg	21%
Copper	1 mg	103%
Manganese	2 mg	69%
Selenium	30 μg	55%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	50 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	3,041 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	26 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	0.5 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	4,087 μg	—
Lysine	1 g	—
Maltose	2 g	—
Methionine	0.2 g	—
Monounsaturated fats	13 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	36 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 475 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

90min
Walking (3.5 mph)
57min
Cycling (moderate)
40min
Running (6 mph)
67min
Swimming laps

Common questions

How many calories are in Scrambled Tofu Breakfast Burritos?

One serving of Scrambled Tofu Breakfast Burritos (1 serving) has 475 calories, which works out to 123 calories per 100 g. That is about 24% of a 2,000-calorie day.

Are Scrambled Tofu Breakfast Burritos high in protein?

It provides a solid 20 g of protein per serving (39% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Scrambled Tofu Breakfast Burritos keto-friendly?

It is hard to fit into a strict keto diet. One serving has 50 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Scrambled Tofu Breakfast Burritos?

1057 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Scrambled Tofu Breakfast Burritos?

8.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (386 g)

Calories475

% Daily Value*

Total fat 20g	25%
Saturated fat 3g	15%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,057mg	46%
Total carbohydrate 60g	22%
Dietary fiber 10g	37%
Total sugars 8.2g
Protein 20g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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