🍳

⏱ 15 min total

Tofu Tahini Scramble

Name: Tofu Tahini Scramble
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; 3 ½ oz Tofu; ½ cup Chickpeas; ½ cloves, minced Garlic; ¼ cup cherry tomatoes Cherry tomatoes; ½ tbsp Tahini; 1 tbsp Hummus; ¼ tbsp Tamari soy sauce; ½ tbsp Lemon juice

Per 1 serving · 296 g · 9 ingredients

Calories

288

14%
of a 2,000 cal day

Protein
17g
23% of calories
Carbs
24g
32% of calories
Fat
15g
45% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Tofu Tahini Scramble (296 g) has 288 calories, with 17 g of protein, 24 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (35% DV), dietary fiber (30% DV) and Vitamin B6 (55% DV). Keep an eye on sodium, which provides 29% of the daily value.

Per 100 g

97cal

low energy density

Protein per 100 cal

Net carbs

16g

carbs minus fiber

Fiber

8.3g

1.9 g sugar

High in

20%+ of the daily value

Protein35%
Dietary fiber30%
Vitamin B655%
Calcium29%
Iron55%
Magnesium22%

Good source of

10–19% of the daily value

Vitamin C10%
Thiamine17%
Folate (B9)19%
Pantothenic acid12%
Choline13%
Potassium11%

Watch

20%+ of the daily value

Sodium29%

Ingredients

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

Directions

Prep 5 minCook 10 min

1
Press the tofu with paper towels to remove excess moisture, then cut it into cubes.
2
Heat olive oil in a skillet over medium-high heat. Add the tofu cubes and cook for about 2 minutes on each side until lightly browned, approximately 8 minutes in total. Add the minced garlic and cook for an additional minute.
3
Add the chickpeas, cherry tomatoes, tahini, hummus, soy sauce, and lemon juice to the pan. Sauté until the mixture is thoroughly warmed and the tomatoes are soft. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (296 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	17 μg	2%
Vitamin C	9 mg	10%
Vitamin D	0 μg	0%
Vitamin E	1 mg	5%
Vitamin K	7 μg	6%
Thiamine	0.2 mg	17%
Riboflavin (B2)	0.1 mg	9%
Niacin	1 mg	7%
Vitamin B6	1 mg	55%
Folate (B9)	77 μg	19%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	12%
Choline	74 mg	13%

Minerals

Nutrient	Amount	% Daily Value
Calcium	287 mg	29%
Iron	4 mg	55%
Potassium	496 mg	11%
Magnesium	94 mg	22%
Phosphorus	315 mg	45%
Zinc	2 mg	22%
Copper	1 mg	69%
Manganese	2 mg	84%
Selenium	15 μg	28%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	38 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	181 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	958 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	6 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 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 288 calories

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

55min
Walking (3.5 mph)
35min
Cycling (moderate)
24min
Running (6 mph)
40min
Swimming laps

Common questions

How many calories are in Tofu Tahini Scramble?

One serving of Tofu Tahini Scramble (1 serving) has 288 calories, which works out to 97 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Tofu Tahini Scramble high in protein?

It provides a solid 17 g of protein per serving (35% of the 50 g daily value), but protein supplies only 23% 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 Tahini Scramble keto-friendly?

It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 32% 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 Tahini Scramble?

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

How much sugar is in Tofu Tahini Scramble?

1.9 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 (296 g)

Calories288

% Daily Value*

Total fat 15g	20%
Saturated fat 2.3g	12%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 665mg	29%
Total carbohydrate 24g	9%
Dietary fiber 8.3g	30%
Total sugars 1.9g
Protein 17g

* 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

More recipes

View all