Did someone say 28 grams of protein?
Recipe photo: Jen Causey.
Key Takeaways
Eggs are a nutritious, protein-packed breakfast staple.
Photo:Recipe photo: Jen Causey. EatingWell design.
But theyre not the only way to start your day with protein.
Made with crumbled firmtofu, nutritional yeast and spinach, this scramble delivers 28 grams of protein per serving.
This dish isnt just a nutrition win.
Its also creamy and delicious thanks to tofu, which has a texture similar to scrambled eggs.
This deactivated yeast is commonly used as a seasoning and is known for its rich, cheese-like flavor.
Its rich in B vitamins, especially when fortified with vitamin B12.
That makes it a valuable addition to plant-based diets, which are often low in B12.
Adding vegetables to breakfast is a simple way to get your fix.
Here, a combo of spinach and shallots provides a hefty 6 grams of fiber.
However, you dont have to stop there.
Bonus points for mixing in other fiber-filled veggies like bell peppers, broccoli or mushrooms.
And its not just because tofu is nearly saturated fatfree with zero cholesterol.
In addition, this dish is loaded with blood pressurelowering potassium.
So, it supports heart health from multiple angles!
They all have at least 15 grams of protein per serving!
The Bottom Line
Eggs arent the only way to get protein for breakfast.
Plus, its packed with fiber for healthy digestion and steady blood sugar levels.
If you could use more protein-rich breakfast ideas, check out our23 favorite high-protein breakfast recipes.
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FoodData Central.Eggs, Grade A, Large, egg whole.
U.S. Department of Agriculture.
FoodData Central.Extra Firm Tofu.
U.S. Department of Agriculture.
2025;16(5):1696-1707. doi:10.1039/d4fo04832f
