⏱ 25 min total

Vegan Tofu Spinach Scramble

Name: Vegan Tofu Spinach Scramble
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 1 serving
Ingredients: 7 oz Tofu; ¼ tsp Turmeric; ¼ tsp Salt; ¼ tsp Black pepper; ½ pinch Cayenne pepper; 1 tbsp Olive oil; 1 ½ medium Scallions; 2 ½ cup Spinach; 1 tsp Lemon juice; ½ cup cherry tomatoes Cherry tomatoes; ¼ cup leaves, whole Basil

Per 1 serving · 398 g · 11 ingredients

Calories

302

15%
of a 2,000 cal day

Protein
20g
24% of calories
Carbs
12g
15% of calories
Fat
22g
61% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Vegan Tofu Spinach Scramble (398 g) has 302 calories, with 20 g of protein, 12 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (61% of calories). It is high in protein (40% DV), Vitamin A (46% DV) and Vitamin C (43% DV). Keep an eye on sodium, which provides 29% of the daily value.

Per 100 g

76cal

low energy density

Protein per 100 cal

6.6g

Net carbs

carbs minus fiber

Fiber

5.3g

4.1 g sugar

High in

20%+ of the daily value

Protein40%
Vitamin A46%
Vitamin C43%
Vitamin E27%
Vitamin K378%
Riboflavin (B2)21%

Good source of

10–19% of the daily value

Dietary fiber19%
Thiamine17%
Choline14%

Watch

20%+ of the daily value

Sodium29%

Ingredients

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

Directions

Prep 15 minCook 10 min

1
Line a large plate with several layers of paper towels. Place tofu on top, cover with more paper towels, and set another plate on top. Let drain for 5 minutes, then cut into 1/2-inch cubes.
2
In a medium bowl, combine the tofu, turmeric, black pepper, half of the salt, and cayenne. Toss well to combine and set aside.
3
Heat the oil in a large nonstick skillet over medium-high heat. Add the scallion whites and cook, stirring, until soft, about 1 minute.
4
Add the tofu mixture and cook, stirring occasionally, until the tofu is lightly browned and resembles scrambled eggs, about 5 minutes.
5
Add the spinach, lemon juice, and remaining salt. Stir until the spinach is wilted, about 1 minute.
6
Add the tomatoes and scallion greens and stir until the tomatoes are just heated through and begin to soften, about 1 minute.
7
Remove from the heat, add the basil, and stir to combine. Season with additional salt and pepper, if desired.

Vitamins & minerals

Amounts for 1 serving (398 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	414 μg	46%
Vitamin C	38 mg	43%
Vitamin D	0 μg	0%
Vitamin E	4 mg	27%
Vitamin K	454 μg	378%
Thiamine	0.2 mg	17%
Riboflavin (B2)	0.3 mg	21%
Niacin	1 mg	8%
Vitamin B6	0.4 mg	28%
Folate (B9)	214 μg	53%
Vitamin B12	0 μg	0%
Pantothenic acid	0.3 mg	6%
Choline	78 mg	14%

Minerals

Nutrient	Amount	% Daily Value
Calcium	512 mg	51%
Iron	6 mg	80%
Potassium	996 mg	21%
Magnesium	152 mg	36%
Phosphorus	310 mg	44%
Zinc	2 mg	21%
Copper	1 mg	66%
Manganese	2 mg	100%
Selenium	21 μg	37%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	75 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	4,918 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	0.5 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	1,917 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	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 302 calories

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

57min
Walking (3.5 mph)
36min
Cycling (moderate)
25min
Running (6 mph)
43min
Swimming laps

Common questions

How many calories are in Vegan Tofu Spinach Scramble?

One serving of Vegan Tofu Spinach Scramble (1 serving) has 302 calories, which works out to 76 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Vegan Tofu Spinach Scramble high in protein?

It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 24% 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 Vegan Tofu Spinach Scramble keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Tofu Spinach Scramble?

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

How much sugar is in Vegan Tofu Spinach Scramble?

4.1 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 (398 g)

Calories302

% Daily Value*

Total fat 22g	29%
Saturated fat 3.7g	18%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 674mg	29%
Total carbohydrate 12g	4%
Dietary fiber 5.3g	19%
Total sugars 4.1g
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

More recipes

View all