Tofu Scramble and Avocado Toast

Tofu Scramble and Avocado Toast
Fat 51% Carbs 29% Protein 20%
Percent Calories

1 serving of tofu scramble and avocado toast contains 489 Calories. The macronutrient breakdown is 29% carbs, 51% fat, and 20% protein. This is a good source of protein (46% of your Daily Value), fiber (53% of your Daily Value), and potassium (33% of your Daily Value).

Makes
2 servings
Prep Time
15 minutes
Cook Time
12 minutes

Ingredients

Directions

  1. Drain and slice tofu. Place slices between a few paper towels or clean dish cloth. Press it between your hands or press tofu while it lies on a hard surface.
  2. Set tofu aside and start on prepping your vegetables by chopping onion, mushrooms, and broccoli.
  3. In skillet or wok, heat oil over medium high heat. Sauté onions, mushrooms and broccoli for five minutes. Add tofu crumbling it between your fingers. Add the spices and dijon, mix to combine; add spinach and continue to cook over medium high heat, stirring occasionally until spinach starts to wilt, about 5-7 minutes or so. Using a lid/cover will help the spinach wilt faster.
  4. Remove skillet/wok from heat. Pair with toast topped with mashed avocado, salt and pepper.

Nutrition Facts

For 1 serving of tofu scramble and avocado toast (558g)

Nutrient Value %DV
Calories 489
Fats 30g 38%
Saturated fats 4g 21%
Trans fats 0g
Cholesterol 0mg 0%
Sodium 671mg 29%
Carbs 37g 13%
Net carbs 22g
Fiber 15g 53%
Sugar 8g
Protein 26g
Calcium 238mg 24%
Iron 7mg 93%
Potassium 1566mg 33%
Vitamin D 0.1μg 1%
Vitamins and Minerals
Alpha carotene 47μg
Beta carotene 2496μg
Caffeine 0mg
Choline 57mg 10%
Copper 1mg 99%
Fluoride 7μg
Folate (B9) 252μg 63%
Lycopene 0μg
Magnesium 164mg 39%
Manganese 1mg 63%
Niacin 6mg 38%
Pantothenic acid 3mg 52%
Phosphorus 434mg 62%
Retinol 0μg
Riboflavin (B2) 1mg 47%
Selenium 23μg 41%
Theobromine 0mg
Thiamine 1mg 42%
Vitamin A IU 4223IU
Vitamin A 212μg 24%
Vitamin B12 0μg 0%
Vitamin B6 1mg 47%
Vitamin C 87mg 96%
Vitamin D IU 4IU
Vitamin D2 0.1μg
Vitamin D3 0μg
Vitamin E 5mg 36%
Vitamin K 290μg 241%
Zinc 4mg 33%
Sugars
Sugar 8g
Sucrose 0.1g
Glucose 3g
Fructose 2g
Lactose 0.2g
Maltose 0.4g
Galactose 0.2g
Starch 7g
Fats
Saturated fats 4g 21%
Monounsaturated fats 16g
Polyunsaturated fats 7g
Trans fats 0g
Fatty Acids
Total omega 3 0.1g
Total omega 6 0g
Alpha Linolenic Acid (ALA) 0.1g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 1g
Arginine 2g
Aspartic acid 2g
Cystine 0.3g
Glutamic acid 4g
Glycine 1g
Histidine 1g
Hydroxyproline 0g
Isoleucine 1g
Leucine 2g
Lysine 1g
Methionine 0.4g
Phenylalanine 1g
Proline 1g
Serine 1g
Threonine 1g
Tryptophan 0.3g
Tyrosine 1g
Valine 1g

Similar Foods