Eggs are a nutritious, protein-packed breakfast staple. But they’re not the only way to start your day with protein. If you’re looking for a high-protein breakfast that doesn’t rely on eggs, this easy Tofu Scramble with Spinach is the perfect option.

Made with crumbled firm tofu, nutritional yeast and spinach, this scramble delivers 28 grams of protein per serving. It also provides other key nutrients most of us don’t get enough of, like fiber, calcium and potassium. 

This dish isn’t just a nutrition win. It’s also creamy and delicious thanks to tofu, which has a texture similar to scrambled eggs. Tofu soaks up the flavors of the seasonings, creating a savory, cheesy flavor you’ll want to keep coming back to again and again.

Why We Love This Tofu Scramble Breakfast

It’s High in Protein

Protein does so many good things for your body. Research shows that protein helps promote fullness while also supporting muscle health, immune function and overall well-being.,

With 28 grams of protein per serving, this recipe dishes up more protein than four large eggs! Its protein mainly comes from extra-firm tofu, which has 9 grams of protein per 3 ounces. Unlike other plant-based proteins, tofu contains the same high-quality complete protein as eggs and other animal proteins such as meat, chicken or fish. That’s because tofu is made from soybeans, which contain all nine essential amino acids, protein building blocks that the body can’t make on its own.

The 2 tablespoons of nutritional yeast in this scramble provide a bonus 5 grams of protein. If you’ve never cooked with nutritional yeast before, you’re in for a tasty surprise! This deactivated yeast is commonly used as a seasoning and is known for its rich, cheese-like flavor. It’s 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.

It’s Filled with Fiber

Fiber plays a key role in digestion, supports gut health and helps regulate blood sugar levels., And almost all of us could use more of it. 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 don’t have to stop there. Bonus points for mixing in other fiber-filled veggies like bell peppers, broccoli or mushrooms. 

It’s Heart-Healthy

While eggs can be part of a heart-healthy diet, they can’t compare to the heart-friendly benefits of tofu. Research has found that people who eat just one serving of tofu per week are 18% less likely to develop heart disease than people who usually don’t eat tofu. And it’s not just because tofu is nearly saturated fat–free with zero cholesterol. Soy foods, like tofu, are also rich in plant compounds called isoflavones, which are linked to better heart health. 

In addition, this dish is loaded with blood pressure–lowering potassium. So, it supports heart health from multiple angles!

Health Benefits of a High-Protein Breakfast

• Supports Muscle Health. Protein is essential for building and repairing muscles. That makes it especially important for people who are older, pregnant, physically active or recovering from an illness or injury. 
• Promotes Satiety. A protein-rich morning meal helps curb hunger and keeps you satisfied longer. This can support balanced eating throughout the day.
• Balances Blood Sugar. After an overnight fast, breakfast plays a key role in stabilizing blood sugar levels. Pairing protein with fiber—like in this tofu scramble—slows digestion, providing steady energy and helping to prevent midmorning energy crashes.

Other High-Protein Breakfast Ideas 

If you could use some other high-protein breakfast ideas, try these recipes. They all have at least 15 grams of protein per serving!

• High-Protein Strawberry & Peanut Butter Overnight Oats (17 grams protein). Rolled oats are soaked overnight with peanut butter, soymilk and strawberries for a lightly sweet, balanced breakfast.
• Ricotta & Yogurt Parfait (22 grams protein). Ricotta and lemon zest give this recipe its signature cheesecake-like flavor. Plus, it features Greek yogurt, which offers probiotics for gut health.  
• Breakfast Dal Bowl (15 grams protein). Lentils for breakfast? Yes, please! This savory breakfast stars spiced lentils, which are filled with protein, fiber and iron.
• Shredded Wheat with Raisins & Walnuts (17 grams protein). A combo of fiber-rich whole-grain cereal and raisins paired with protein from nonfat milk and walnuts will keep you full and energized all morning long! Bonus: Research reveals that adding a small handful of walnuts to breakfast may help improve reaction time throughout the day.
• Mango-Almond Smoothie Bowl (22 grams protein). This colorful bowl combines mangoes, bananas and plain Greek yogurt for a protein-packed, refreshing start to your day.

The Bottom Line

Eggs aren’t the only way to get protein for breakfast. Our Tofu Scramble with Spinach is a satisfying, plant-based alternative that provides 28 grams of high-quality, complete protein to keep you full and satisfied all morning long. Plus, it’s packed with fiber for healthy digestion and steady blood sugar levels. Because it’s rich in blood pressure–lowering potassium, yet low in saturated fat and cholesterol-free, it’s a win for heart health, too! 

If you could use more protein-rich breakfast ideas, check out our 23 favorite high-protein breakfast recipes.