American-inspired · Easy
Golden tofu scramble with potatoes & spinach
Crumbled tofu, soft potatoes, and spinach make a savory plant-based breakfast plate.
Estimated nutrition
Per portion and for your whole batch. These are ingredient-based estimates, not laboratory-tested nutrition facts. Optional ingredients are excluded.
| Nutrient | Per portion | Whole batch |
|---|---|---|
| Calories | 322–422 kcal | 1291–1688 kcal |
| Protein | 18.9–31.4 g | 75.9–125.4 g |
| Carbs | 37.3–37.5 g | 149.5–150 g |
| Fiber | 6.5–8.7 g | 26–34.5 g |
| Sugars | 2.6 g | 10.5 g |
| Added sugars | 0 g | 0 g |
| Fat | 12.9–19.8 g | 51.6–79 g |
| Saturated fat | 2.1–2.9 g | 8.5–11.4 g |
| Sodium | 369–373 mg | 1479–1492 mg |
| Cholesterol | 0 mg | 0 mg |
USDA FoodData Central references. Brands, food varieties, preparation and portion size change the result. Added sugars assume plain, unsweetened ingredients; for prepared breads and sauces, a range shows zero to the reference food’s total sugar because the added amount is unspecified.
Ingredients, sources & assumptions
All listed edible food and oil are counted as eaten. Cooking losses and final cooked weight are not measured. Some ingredients use a stated reference food or a proxy for a missing nutrient. No personalized dietary advice.
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) · 600 g in the original batch
Range uses two USDA firm-tofu references: calcium/nigari (172448) and calcium sulfate (172475). Their moisture and nutrients differ substantially; this reference range does not cover every brand. Sugar missing from the calcium-only record uses the calcium/nigari value as a proxy.
USDA food reference USDA alternative referencePotatoes, flesh and skin, raw · 700 g in the original batch
USDA food referenceSpinach, raw · 250 g in the original batch
USDA food referenceOil, olive, salad or cooking · 25 g in the original batch
USDA food referenceSpices, turmeric, ground · 2 g in the original batch
USDA food referenceSalt, table · 3 g in the original batch
USDA food referenceBeverages, water, tap, drinking · 100 g in the original batch
Generic USDA tap water reference; local sodium and mineral content varies.
USDA food referenceCalculation version 2. Source records and method are documented in our nutrition guide.
Nutrition guidanceLet’s make it
Amounts below match your selected batch. Follow each short step, and use timers as reminders to check the food.
Equipment
Stovetop · Large skillet with lid · Spatula
- 1
Wash and prepare the produce
Scrub 700 g (about 3 medium potatoes, skin on) potatoes under running water. Cut into 1 cm pieces of even size.
Wash 250 g spinach, drain well.
- 2
Prepare the remaining ingredients
Drain 600 g firm tofu, pat dry, then crumble into bite-sized pieces.
- 3
Measure and set out
Measure 25 g olive oil.
Measure 2 g ground turmeric.
Measure 3 g table salt.
Measure 100 ml water.
Keep these measured amounts nearby. The cooking steps below specify how much to use at each stage.
- 4
Cook the potatoes
Heat 25 g oil in a large skillet over medium heat.
Add 700 g (about 3 medium potatoes, skin on) potatoes and stir for 3 minutes.
- 5
Cook the potatoes
Add 100 ml water, cover, and cook for 10–12 minutes until tender, stirring occasionally.
- 6
Cook the potatoes
Remove lid and let any remaining water evaporate.
- 7
Add the tofu
Add 600 g crumbled tofu, turmeric, and salt.
Cook for 6–8 minutes over medium heat, stirring gently, until tofu is steaming throughout.
- 8
Add the tofu
Add a small splash of water if it sticks.
- 9
Wilt the spinach
Stir in 250 g spinach in handfuls and cook for 2–3 minutes until wilted.
- 10
Portion and serve
Divide among 4 plates.
For varied preferences, set aside some plain cooked potatoes before adding the tofu.
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Make it work for you
For kids & different preferences
Offer the components separately if preferred. Let caregivers choose portions and suitable textures; appetites vary.
Storage & packed lunches
Refrigerate in shallow covered containers within 2 hours (within 1 hour above 90°F / 32°C). Keep at 40°F / 4°C or colder and use within 3–4 days. Freeze portions intended for later in the week. Keep packed lunches cold with ice packs until eaten.
Freezing & reheating
Freeze promptly in meal-sized airtight containers for up to 2–3 months for best quality. Thaw in the refrigerator.
Reheat leftovers throughout to 165°F / 74°C. Stir microwave portions and check several places with a food thermometer.
If something looks different
Check the food itself as well as the clock. Equipment, batch depth, and ingredient size affect timing.
Something wrong with an ingredient or instruction? Tell us
Version 2 · Updated 2026-10-21
Bethany’s Kitchen · /recipes/tofu-scramble · Original instructions prepared for this project; no third-party recipe prose or photography reproduced. Not kitchen tested.