--- title: Tofu and Kale Kick-Start Superfood Breakfast Scramble | Assuaged description: Add the high-protein in tofu with kale in this scramble and you get a superfood breakfast that will keep you energized, focused! Start your day off strong! image: https://www.assuaged.com/hubfs/01%20-%20Blog%20Images%20From%20Canva/Tofu-and-Kale-Kick-Start-Breakfast-Scramble.jpg --- WHAT WE DO & WHY SUPPORT OUR 501(c)(3) NON-PROFIT [STUDENT INTERNSHIP](https://www.assuaged.com/internships) [YOUTUBE](https://www.youtube.com/c/Assuaged) [CONTACT](https://www.assuaged.com/contact-us) [DONATE](https://www.paypal.com/US/fundraiser/charity/4778030) [REVIEWS](https://www.glassdoor.com/Reviews/Assuaged-Reviews-E3388193.htm) [LEARN MORE](https://linktr.ee/assuagedapp) [![Assuaged](https://www.assuaged.com/hubfs/Imported%20images/assuaged-logo-new.svg "Assuaged")](http://Assuaged,%20Inc.) Student-curated public health content, products, and guides designed to promote your healthiest lifestyle. 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This Tofu and Kale Superfood Breakfast Scramble combines two nutrient-rich foods into one delicious meal.    When choosing what to eat for breakfast, avoid high-carb foods without a solid protein source to go with it. Especially simple carbohydrates, as they can cause grogginess and lower motivation first thing in the morning... Instead, opt for greens and proteins!   The high-protein content of tofu, coupled with kale, is a fantastic combo that will keep you energized and focused throughout the day. With only a handful of ingredients, you can create a dish that will give you an extra boost from superfoods to kickstart your morning! ## The Benefits of Kale   ### Kale is one of the most nutrient-dense foods in the world. Many people refer to kale as a ‘superfood’ due to its significantly rich nutritional value.   - One cup of raw kale contains 3 grams of protein, 2.5 grams of fiber, and vitamins A, C, and K. - Fiber and antioxidants found in kale help to prevent chronic illnesses from developing (diabetes, cancer, heart disease). - Minerals in kale help with anti-inflammatory responses within the body. - Cholesterol levels may be reduced from the high antioxidant content in kale.   The flavor and nutritional value of kale depend on the type consumed, and the season it is picked. For example, kale that is harvested in the winter provides higher fiber content than summer kale. However, winter kale has a bitter taste.   You can avoid the natural bitterness of kale by sautéing or steaming the leaves. You can also “massage” the kale lightly for 2-3 minutes with lemon and olive oil before use to soften the texture and flavor!   ![Tofu-and-Kale-Kick-Start-Breakfast-Scramble3](https://www.assuaged.com/hs-fs/hubfs/01%20-%20Blog%20Images%20From%20Canva/Tofu-and-Kale-Kick-Start-Breakfast-Scramble3.jpg?width=700&name=Tofu-and-Kale-Kick-Start-Breakfast-Scramble3.jpg)   ## How Else Can I Use Tofu In Recipes?   Tofu is a versatile ingredient that can be incorporated into any recipe. It is made from condensed soy milk and is an excellent protein alternative for plant-based diets. Commonly used as a substitute for a variety of foods, tofu can be mixed with turmeric to mimic scrambled eggs, and can easily fool the eyes and the palate!   To prepare tofu for cooking, it may help to press the tofu. Pressing helps release excess moisture from the tofu, a creates a more durable texture. For this recipe, pressing the tofu is not a required step, as the moisture will release and evaporate when heated.    Aside from being pan-fried by itself, tofu can be used to create sweet delicacies. Smoothies, pudding, and ice cream are all popular foods that can be created with tofu; tofu’s thickness provides creamy foods with a rich consistency.    ### Want More Plant-Based Breakfast Ideas? Try These Recipes! [![Thrive-Banner-Keto-Paleo-Vegan-Whole30-Organic-Products](https://www.tqlkg.com/image-9243629-13925897)](https://www.dpbolvw.net/click-9243629-13925897) - #### [Vegan Blueberry Lemon Muffins](https://www.assuaged.com/news/delicious-vegan-blueberry-lemon-muffins) - #### [Piña Colada Superfood Smoothie](https://www.assuaged.com/news/pi%C3%B1a-colada-superfood-smoothie) - #### [Gluten-Free Oat Flour Banana Pancakes](https://www.assuaged.com/news/how-to-make-oat-flour-banana-pancakes) - #### [Vegan Coconut Chia Pudding](https://www.assuaged.com/news/coconut-chia-pudding) - #### [Vegan Zucchini Bread with Almond Flour](https://www.assuaged.com/news/vegan-zucchini-bread-with-almond-flour)   Help **support** Assuaged and **SAVE** on great [**vegan organic products**](https://thrivemarket.com/landing/partner/cj-d2m?utm_source=cj&utm_medium=affiliatemarketing&utm_campaign=Assuaged%20Inc.&pid=9243629&aid=13259174&cjevent=cdd9eca3cb8211ea825a00e70a24060f) and more at **Thrive**! 🌱   Try adding this scramble into a tortilla with some baked sweet potatoes for a well-rounded and **balanced breakfast burrito** with some complex carbs that will slowly burn off throughout the morning!   Do you have a go-to way of cooking tofu or kale, or maybe a favorite breakfast recipe that makes your weekdays a bit easier? Feel free to share your favorite recipe with the Assuaged community on our ➡️**[Share A Recipe](https://www.assuaged.com/submit-a-recipe/)⬅️**page! [![](https://3.bp.blogspot.com/-2Qv310qpbXk/XKTst7AlfmI/AAAAAAAABtw/WwntDbYUMagZP8LSGbdvOC4BdyukGlLAQCLcBGAs/s1600/pinit.png)](http://pinterest.com/pin/create/button/?url=www.assuaged.com&description=&media=https://f.hubspotusercontent30.net/hub/6641787/hubfs/01%20-%20Blog%20Images%20From%20Canva/Tofu-and-Kale-Kick-Start-Breakfast-Scramble.jpg?width=600&height=400&length=400&name=Tofu-and-Kale-Kick-Start-Breakfast-Scramble.jpg) ![Tofu and Kale Kick-Start Breakfast Scramble](https://www.assuaged.com/hs-fs/hubfs/01%20-%20Blog%20Images%20From%20Canva/Tofu-and-Kale-Kick-Start-Breakfast-Scramble.jpg?width=600&height=600&length=600&name=Tofu-and-Kale-Kick-Start-Breakfast-Scramble.jpg "Tofu and Kale Kick-Start Breakfast Scramble") Print With Image Without Image ### Tofu and Kale Kick-Start Breakfast Scramble **Yield:** 2 **Author:** Kat Ferguson prep time: 10 M cook time: 20 M total time: 30 M ### ingredients: - 1 [block extra-firm tofu](https://www.tkqlhce.com/96117xdmjdl0A35473A024416221?url=https%3A%2F%2Fthrivemarket.com%2Fp%2Fmori-nu-extra-firm-silken-tofu&cjsku=085696608051)![](https://www.lduhtrp.net/kf117c37w1-LVOQPSOVLNPPMRNNM), pressed - 1/4 cup [vegetable broth](https://www.anrdoezrs.net/ok79lnwtnvAKDFEHDKACEEBGCCB?url=https%3A%2F%2Fthrivemarket.com%2Fp%2Fpacific-foods-organic-vegetable-broth&cjsku=052603054140)![](https://www.awltovhc.com/p298elpdjh2C57695C246638443) - 2 tbsp [grapeseed oil](https://www.dpbolvw.net/gj117biroiq5F8A9C8F57996B776?url=https%3A%2F%2Fthrivemarket.com%2Fp%2Fnow-foods-grapeseed-oil&cjsku=733739077073)![](https://www.ftjcfx.com/al102vvzntrCMFHGJFMCEGGDIEED), or other cooking oil - 3 cups shredded kale - 1/2 cup onion, chopped - 1 large clove garlic, minced - 2 tsp [garlic powder](https://www.tkqlhce.com/ji98uoxuowBLEGFIELBDFFCHDDC?url=https%3A%2F%2Fthrivemarket.com%2Fp%2Fsimply-organic-garlic-powder&cjsku=089836185167)![](https://www.ftjcfx.com/r975m-3sywHRKMLOKRHJLLINJJI) - 1 tsp [smoked paprika](https://www.anrdoezrs.net/ts76ar-xrzEOHJILHOEGIIFKGGF?url=https%3A%2F%2Fthrivemarket.com%2Fp%2Fthrive-market-organic-smoked-paprika&cjsku=671635705839)![](https://www.awltovhc.com/r470c37w1-LVOQPSOVLNPPMRNNM) - 1 tsp [Thrive Market Pink Himalayan Salt, Coarse 16 oz pouch](https://www.anrdoezrs.net/1m116lnwtnvAKDFEHDKACEEBGCCB?url=https%3A%2F%2Fthrivemarket.com%2Fp%2Fthrive-market-pink-himalayan-salt-coarse&cjsku=671635705907)![](https://www.tqlkg.com/c4106h48x20MWPRQTPWMOQQNSOON), or to taste - Fresh toppings of choice! ### instructions: ## How to cook Tofu and Kale Breakfast Scramble 1. Heat a cast-iron pan or skillet over medium heat, and add oil. 2. After about 30 seconds, place pressed tofu block on heat pan and cook for about 5 minutes, then flip block and cook 5 minutes more. 3. Crumble tofu in the pan, if you prefer a little crisper, let it cook a couple of minutes more. 4. Add all other ingredients, Except vegetable broth and saute for about 2 minutes. 5. Then add broth and cook for 5 minutes more, or to desired consistency. ### Recommended Products: [![Three Sets of Cast Iron Skillets with Tempered Glass Lids_](https://images-na.ssl-images-amazon.com/images/I/91t0Wy-ydWL._AC_SL1500_.jpg)](https://amzn.to/2yokopU) [Lodge Seasoned Cast Iron 6 Piece Bundle. 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Start your day off strong! #### Share this [mailto:?subject=https://www.assuaged.com/news/tofu-and-kale-kick-start-superfood-breakfast-scramble-assuaged](mailto:?subject=https://www.assuaged.com/news/tofu-and-kale-kick-start-superfood-breakfast-scramble-assuaged) ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Kaitlyn Yi", "url" : "https://www.assuaged.com/news/author/kaitlyn-yi" }, "dateModified" : "2020-11-19T12:21:25.724Z", "datePublished" : "2020-07-24T21:22:00.000Z", "headline" : "Tofu and Kale Kick-Start Superfood Breakfast Scramble | Assuaged", "image" : [ "https://www.assuaged.com/hubfs/01%20-%20Blog%20Images%20From%20Canva/Tofu-and-Kale-Kick-Start-Breakfast-Scramble.jpg" ], "mainEntityOfPage" : { "@id" : "https://www.assuaged.com/news/tofu-and-kale-kick-start-superfood-breakfast-scramble-assuaged", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://www.assuaged.com/hubfs/09%20-%20Stock%20and%20Random%20Images/Logos%20and%20Brand%20Images/Be%20Your%20Healthiest-logo.png" }, "name" : "Assuaged, Inc." } } ```