Our scramble of tofu with spinach is a protein -rich egg alternative with 28 g of protein.
Eating protein at breakfast can help you keep full and satisfied all morning.
This tofu shuffle is also rich in fiber and low in saturated fats to support heart health.
Eggs are a must-have nutritious breakfast rich in protein. But it’s not the only way to start your day with protein. If you are looking for a protein-rich breakfast that was not based on eggs, this easy tofu with spinach is the perfect option.
Made with crumbled firm tofu, nutritional yeast and spinach, this blub offers 28 grams of protein per portion. It also provides other key nutrients, most of which do not have enough, such as fibers, calcium and potassium.
This dish is not only a nutrition victory. It is also creamy and delicious thanks to tofu, which has a texture similar to scrambled eggs. The tofu absorbs the flavors of the seasonings, creating a tasty and cheesy flavor, you will want to continue to come back again and again.
Why do we like this tofu shock breakfast
It’s rich in protein
Protein does so many good things for your body. Research shows that proteins help promote fullness while supporting muscle health, immune function and general well-being.
With 28 grams of protein per portion, this recipe explains more protein than four large eggs! Its protein comes mainly from the extra-factor tofu, which has 9 grams of protein by 3 ounces. Unlike other plant -based proteins, the tofu contains the same high -quality complete proteins as eggs and other animal proteins such as meat, chicken or fish. Indeed, the tofu is made from soybeans, which contain the nine essential amino acids, protein construction blocks that the body cannot do alone.
The 2 tablespoons of nutritional yeast in this jamming provide a 5 gram bonus of protein. If you have never cooked with nutritional yeasts before, you are for a tasty surprise! This disabled yeast is commonly used as a seasoning and is known for its rich cheese flavor. It is rich in B vitamins, especially when it is fortified with vitamin B12. This makes it a precious addition to plant -based diets, which are often low in B12.
Related: How much protein do you need to eat every day?
It is filled with fibers
Fiber plays a key role in digestion, supports intestinal health and helps regulate blood sugar., And almost all to use it more. Adding vegetables to breakfast is a simple way to get your solution. Here, a combo of spinach and shallots provides 6 grams of fiber. However, you don’t have to stop there. Bonus points for mixing in other vegetables filled with fibers such as peppers, broccoli or mushrooms.
It’s in heart health
Although eggs can be part of a healthy and healthy diet, they cannot compare themselves to the cardiac advantages of tofu. Research has revealed that people who eat only one portion of tofu per week are 18% less likely to develop heart disease than people who generally do not eat tofu. And it is not only because the tofu is almost without saturated fat with zero cholesterol. Soy foods, like tofu, is also rich in plant compounds called isoflavones, which are linked to better heart health.
In addition, this dish is loaded with potassium of blood pressure. So he supports heart health from several angles!
Related: 16 tofu recipes for beginners
Health benefits of a protein-rich breakfast
Supports muscle health. The protein is essential for the construction and repair of the muscles. This makes it particularly important for older, pregnant, physically active people who recover from an illness or injury.
Promotes satiety. A morning meal rich in protein helps braking hunger and keeps you satisfied longer. This can support a balanced diet throughout the day.
Balances blood sugar. After a quick night, breakfast plays a key role in stabilizing blood sugar. Association of proteins with fibers – as in this scrambling of tofu – digestion folies, providing stable energy and helping to prevent intermediate energy collisions.
Other breakfast ideas rich in protein
If you could use other protein-rich breakfast ideas, try these recipes. They all have at least 15 grams of protein per portion!
Ricotta & perfect yogurt (22 grams of protein). Ricotta and lemon zest give this recipe its flavor of cheese cake. In addition, it has Greek yogurt, which offers intestinal health probiotics.
Breakfast bowl (3 grams of protein). Lentils for breakfast? Yes please! This salted breakfast star the spicy lenses, which are filled with protein, fiber and iron.
Grated wheat with raisins and nuts (Protein 17 grams). A combo of cereals and raisins rich in whole fibers and raisins associated with proteins of milk and non -oily nuts will keep you full and energized all morning! Bonus: Research reveals that adding a small handful of nuts to breakfast can help improve the reaction time throughout the day.
Mango-Mande Smoothie bowl (22 grams of protein). This colorful bowl combines mangoes, bananas and plain Greek yogurt for a refreshing and refreshing protein start.
The bottom line
Eggs are not the only way to get protein for breakfast. Our scramble of tofu with spinach is a satisfactory and plant -based alternative which provides 28 grams of high quality full protein to keep you full and satisfied all morning. In addition, it is filled with fibers for healthy digestion and regular blood sugar. Because it is rich in blood pressure potassium, but low in saturated fats and without cholesterol, it is also a victory for heart health!
If you could use more protein-rich breakfast ideas, see our 23 favorite protein breakfast recipes.
