Tofu Scramble and Avocado Toast
1 serving of tofu scramble and avocado toast contains 455 Calories. The macronutrient breakdown is 32% carbs, 47% fat, and 21% protein. This is a good source of protein (45% of your Daily Value), fiber (46% of your Daily Value), and potassium (32% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 15 minutes
- Cook Time
- 12 minutes
Ingredients
Directions
- Drain and slice tofu. Place slices between a few paper towels or clean dish cloth. Press it between your hands or press tofu while it lies on a hard surface.
- Set tofu aside and start on prepping your vegetables by chopping onion, mushrooms, and broccoli.
- In skillet or wok, heat oil over medium high heat. Sauté onions, mushrooms and broccoli for five minutes. Add tofu crumbling the between your fingers. Add the spices and dijon, mix to combine; add spinach and continue to cook over medium high heat, stirring occasionally until spinach starts to wilt, about 5-7 minutes or so. Using a lid/cover will help the spinach wilt faster.
- Remove skillet/wok from heat. Pair with toast topped with mashed avocado, salt and pepper.
Nutrition Facts
For 1 serving of tofu scramble and avocado toast (560g)
Nutrient | Value | %DV |
---|---|---|
Calories | 455 | |
Fats | 25g | 32% |
Saturated fats | 4g | 18% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 760mg | 33% |
Carbs | 38g | 14% |
Net carbs | 25g | |
Fiber | 13g | 46% |
Sugar | 7g | |
Protein | 25g | |
Calcium | 251mg | 25% |
Iron | 7mg | 91% |
Potassium | 1498mg | 32% |
Vitamin D | 0.1μg | 0.4% |
Vitamins and Minerals | ||
Alpha carotene | 40μg | |
Beta carotene | 2477μg | |
Caffeine | 0mg | |
Choline | 56mg | 10% |
Copper | 1mg | 106% |
Fluoride | 0.2μg | |
Folate (B9) | 236μg | 59% |
Lycopene | 0μg | |
Magnesium | 155mg | 37% |
Manganese | 1mg | 63% |
Niacin | 6mg | 36% |
Pantothenic acid | 2mg | 45% |
Phosphorus | 438mg | 63% |
Retinol | 0μg | |
Riboflavin (B2) | 1mg | 52% |
Selenium | 32μg | 58% |
Theobromine | 0mg | |
Thiamine | 1mg | 42% |
Vitamin A IU | 4176IU | |
Vitamin A | 210μg | 23% |
Vitamin B12 | 0.1μg | 2% |
Vitamin B6 | 1mg | 39% |
Vitamin C | 81mg | 90% |
Vitamin D IU | 2IU | |
Vitamin D2 | 0.1μg | |
Vitamin D3 | 0μg | |
Vitamin E | 5mg | 31% |
Vitamin K | 283μg | 236% |
Zinc | 4mg | 34% |
Sugars | ||
Sugar | 7g | |
Sucrose | 0.1g | |
Glucose | 3g | |
Fructose | 2g | |
Lactose | 0.2g | |
Maltose | 0.4g | |
Galactose | 0.1g | |
Starch | 7g | |
Fats | ||
Saturated fats | 4g | 18% |
Monounsaturated fats | 13g | |
Polyunsaturated fats | 6g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0.1g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0.1g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 2g | |
Aspartic acid | 2g | |
Cystine | 0.3g | |
Glutamic acid | 4g | |
Glycine | 1g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 2g | |
Lysine | 1g | |
Methionine | 0.3g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.3g | |
Tyrosine | 1g | |
Valine | 1g |