⏱ 50 min totalTofu Scramble Casserole
Per 1 serving · 329 g · 13 ingredients
of a 2,000 cal day
- Protein16g14% of calories
- Carbs44g39% of calories
- Fat24g47% of calories
- ✓ Cholesterol free
At a glance
One serving of Tofu Scramble Casserole (329 g) has 445 calories, with 16 g of protein, 44 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (47% of calories). It is high in protein (33% DV), dietary fiber (20% DV) and Vitamin C (57% DV). Keep an eye on sodium and saturated fat, which provide 32% and 21% of the daily value.
High in
20%+ of the daily value
- Protein33%
- Dietary fiber20%
- Vitamin C57%
- Vitamin K36%
- Thiamine25%
- Riboflavin (B2)132%
Good source of
10–19% of the daily value
- Potassium14%
- Zinc16%
Watch
20%+ of the daily value
- Sodium32%
- Saturated fat21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Olive oil
¼ small Onion
½ cloves, minced Garlic
¼ medium Red bell pepper
⅛ cup, pieces or slices White mushrooms
¼ cup Spinach
4 oz Tofu
⅛ tsp Turmeric- 🥄½ tbsp Nutritional yeast
- 🥄¼ dash Salt
¼ dash Black pepper- 🥄⅛ cup Cheddar Style Shreds
1 cup Potato puffs
Directions
- 1
Preheat the oven to 350°F.
- 2
In a large skillet, sauté the chopped onion, garlic, and red pepper in olive oil over medium heat until the onions are translucent.
- 3
Add the mushrooms and spinach, and sauté until the mushrooms are soft and the spinach is wilted.
- 4
Crumble the tofu over the vegetables and add the turmeric, nutritional yeast, salt, and pepper. Stir well to combine.
- 5
Remove from heat and stir in the non-dairy shreds. Arrange the tater tots in a casserole dish and spread the tofu mixture over them in an even layer. Top with an extra sprinkle of shreds, if desired.
- 6
Bake for about 30 minutes. Enjoy as is or serve with hot sauce.
Vitamins & minerals
Amounts for 1 serving (329 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 82 μg | 9% |
| Vitamin C | 51 mg | 57% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 43 μg | 36% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 2 mg | 132% |
| Niacin | 5 mg | 29% |
| Vitamin B6 | 1 mg | 43% |
| Folate (B9) | 122 μg | 30% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 31% |
| Choline | 38 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 310 mg | 31% |
| Iron | 3 mg | 43% |
| Potassium | 648 mg | 14% |
| Magnesium | 94 mg | 22% |
| Phosphorus | 263 mg | 38% |
| Zinc | 2 mg | 16% |
| Copper | 0.4 mg | 40% |
| Manganese | 1 mg | 53% |
| Selenium | 16 μg | 30% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 6 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 909 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 28 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 445 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 85minWalking (3.5 mph)
- 53minCycling (moderate)
- 37minRunning (6 mph)
- 63minSwimming laps
Common questions
How many calories are in Tofu Scramble Casserole?
One serving of Tofu Scramble Casserole (1 serving) has 445 calories, which works out to 135 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Tofu Scramble Casserole high in protein?
It provides a solid 16 g of protein per serving (33% of the 50 g daily value), but protein supplies only 14% 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 Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 39% 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 Casserole?
729 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tofu Scramble Casserole?
3.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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