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As of March 31, 2025, the National Library of Medicine (NLM) will remove the Healthy Recipes collection from MedlinePlus. You can still find many of these recipes at Delicious Heart Healthy Eating from the National Heart, Lung, and Blood Institute (NHLBI) and at Food Hero, a USDA-supported initiative with Oregon State University Extension Service and the Oregon Department of Human Services.

For more on healthy eating, visit the MedlinePlus Nutrition health topic.

URL of this page: https://medlineplus.gov/recipes/tofu-scramble/

Tofu Scramble

Prep time: 10 minutes
Cook time: 10 minutes
Total time: 20 minutes
Number of Servings: 5

Ingredients

  • 14 ounces extra firm tofu
  • 1 cup onion, chopped
  • 1 cup bell pepper, chopped (any color)
  • 1 teaspoon oil
  • 10 ounces frozen chopped spinach, thawed/drained
  • 1 teaspoon garlic powder or 4 garlic cloves, minced
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 ounce (1/4 cup) cheddar cheese

Directions

  1. Drain and press tofu to remove extra liquid. Crumble; set aside.
  2. In a medium skillet over medium heat, sauté onion and bell pepper in oil until tender, 5-7 minutes.
  3. Add spinach, garlic, salt and pepper. Stir to combine.
  4. Add tofu; cook and stir until heated through. Sprinkle cheese over the top. Serve hot.
  5. Refrigerate leftovers within 2 hours.

Notes:

  • More spice? Try cumin or chili powder. Add other veggies.

Find more delicious recipes from FoodHero.org

Food Hero Be A Food Hero Cookbook

Recipes that make it to Food Hero have had a long journey getting there. Most of the recipes have been used by our nutrition educators in the field and then submitted to the Food Hero team to be considered for the website. Recipes have the criteria found at this link: https://foodhero.org/recipe-criteria.