High-Protein Tofu Scramble with Edamame & Hemp

Breakfast · Easy · 18 min (8 prep + 10 cook) · Makes 1 serving (~70 g protein). Use the planner's servings stepper to batch-cook.
High-proteinLow-carbGluten-freeVegetarianDairy-free
High-Protein Tofu Scramble with Edamame & Hemp — high-protein breakfast recipe

High-Protein Tofu Scramble with Edamame & Hemp delivers 70 g of protein for just 9 g net carbs — a quick breakfast that comes together fast. Exactly the kind of meal that makes a high-protein, low-carb week easy to stick to.

70 gProtein
9 gNet carbs
30 gFat
9 gFiber
560Calories

Ingredients

  • 320 g Extra-firm tofu
  • 100 g Shelled edamame
  • 30 g Hemp seeds
  • 20 g Nutritional yeast
  • 60 g Baby spinach
  • 1 tbsp Olive oil
  • Turmeric, garlic powder, salt, to taste

Equipment

  • non-stick skillet

Method

  1. Crumble the tofu and pat dry. Fry in olive oil over medium-high heat until golden, 5 min.
  2. Stir in turmeric, garlic powder and salt for a 'scrambled egg' colour and flavour.
  3. Add edamame and spinach; cook until wilted.
  4. Off the heat, fold in nutritional yeast and hemp seeds. Serve hot.

Storage & make-ahead

Fridge: keeps 3–4 days in an airtight container — reheat gently. Most portions freeze well for up to 2 months; thaw overnight.

Tip

A genuinely 70 g plant-based breakfast — tofu, edamame, hemp and nutritional yeast stack the protein. Fully vegan.

Dietary swaps

Soy-free: Extra-firm tofu → paneer, or extra chicken / egg; Shelled edamame → green peas or lima beans (note: a couple of these shift the protein source slightly)

Full nutrition (estimated, per serving): 560 kcal · 70 g protein · 9 g net carbs · 30 g fat (4.5 g sat) · 9 g fiber · 4.5 g sugar · 520 mg sodium. Allergens: Soy. Macros are realistic estimates from standard food-composition values; brands and portions vary.

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