⏱ 27 min total

Tofu Scramble and Avocado Toast

Name: Tofu Scramble and Avocado Toast
Prep time: 15 min
Cook time: 12 min
Total time: 27 min
Yield: 1 serving
Ingredients: 7 oz Tofu; ⅛ small raw Red onion; ¾ cup, pieces or slices White mushrooms; ¾ cup chopped Broccoli; ½ tbsp Olive oil; 1 tsp, ground Thyme; ½ tsp Garlic powder; 1 tbsp Dijon mustard; 1 cup Spinach; 1 slice Whole wheat bread; ½ fruit Avocado; ½ dash Salt; ½ dash Black pepper

Per 1 serving · 511 g · 13 ingredients

Calories

499

25%
of a 2,000 cal day

Protein
27g
20% of calories
Carbs
35g
26% of calories
Fat
32g
54% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Tofu Scramble and Avocado Toast (511 g) has 499 calories, with 27 g of protein, 35 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (55% DV), dietary fiber (52% DV) and Vitamin C (91% DV). Keep an eye on sodium and saturated fat, which provide 28% and 26% of the daily value.

Per 100 g

98cal

low energy density

Protein per 100 cal

5.5g

Net carbs

21g

carbs minus fiber

Fiber

15g

5.4 g sugar

High in

20%+ of the daily value

Protein55%
Dietary fiber52%
Vitamin C91%
Vitamin E34%
Vitamin K226%
Thiamine34%

Good source of

10–19% of the daily value

Vitamin A19%

Watch

20%+ of the daily value

Sodium28%
Saturated fat26%

Ingredients

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

Directions

Prep 15 minCook 12 min

1
Drain and slice the tofu. Place the slices between paper towels or a clean dishcloth and press to remove excess moisture.
2
Chop the onion, mushrooms, and broccoli.
3
In a skillet or wok, heat the oil over medium-high heat. Sauté the onions, mushrooms, and broccoli for five minutes.
4
Crumble the tofu and add to the skillet, along with thyme, garlic powder, and Dijon mustard. Mix to combine, then add the spinach and cook until it wilts, about 5-7 minutes. Covering the skillet will help the spinach wilt faster.
5
Meanwhile, toast the bread and mash the avocado with salt and pepper. Top the toast with the mashed avocado.
6
Remove the scramble from heat and serve with avocado toast.

Vitamins & minerals

Amounts for 1 serving (511 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	172 μg	19%
Vitamin C	82 mg	91%
Vitamin D	0.1 μg	1%
Vitamin E	5 mg	34%
Vitamin K	271 μg	226%
Thiamine	0.4 mg	34%
Riboflavin (B2)	1 mg	51%
Niacin	6 mg	37%
Vitamin B6	1 mg	55%
Folate (B9)	247 μg	62%
Vitamin B12	0 μg	0%
Pantothenic acid	3 mg	59%
Choline	110 mg	20%

Minerals

Nutrient	Amount	% Daily Value
Calcium	558 mg	56%
Iron	8 mg	102%
Potassium	1,454 mg	31%
Magnesium	178 mg	42%
Phosphorus	482 mg	69%
Zinc	4 mg	34%
Copper	1 mg	102%
Manganese	3 mg	111%
Selenium	39 μg	72%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	41 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	2,029 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	7 μg	—
Fructose	1 g	—
Galactose	0.2 g	—
Glucose	2 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.2 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0.5 g	—
Methionine	0.4 g	—
Monounsaturated fats	18 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	7 g	—
Proline	2 g	—
Retinol	0 μg	—
Serine	2 g	—
Starch	8 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	0.4 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0 μg	—

Burning 499 calories

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

95min
Walking (3.5 mph)
60min
Cycling (moderate)
42min
Running (6 mph)
70min
Swimming laps

Common questions

How many calories are in Tofu Scramble and Avocado Toast?

One serving of Tofu Scramble and Avocado Toast (1 serving) has 499 calories, which works out to 98 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Tofu Scramble and Avocado Toast high in protein?

It provides a solid 27 g of protein per serving (55% of the 50 g daily value), but protein supplies only 20% 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.

Is Tofu Scramble and Avocado Toast keto-friendly?

It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 26% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Tofu Scramble and Avocado Toast?

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

How much sugar is in Tofu Scramble and Avocado Toast?

5.4 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 (511 g)

Calories499

% Daily Value*

Total fat 32g	41%
Saturated fat 5.2g	26%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 646mg	28%
Total carbohydrate 35g	13%
Dietary fiber 15g	52%
Total sugars 5.4g
Protein 27g

* 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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