Recipe description
July 27, 2026
Blood Sugar Friendly Tofu Broccoli Breakfast Bowl
Blood sugar friendly, fiber-rich breakfast bowl supports gentle digestion.
Low Glycemic
Omega-3 Rich
Vegan
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: soy, sulfites, tree_nut, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from broccoli and plant-based protein.
- Includes diverse plant ingredients for gut-friendly diversity.
- Balanced with protein, healthy fats, and fiber to support steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tofu
200
gram
Broccoli
150
gram
Oil, olive
1
tablespoon
Garlic
2
clove
Soy sauce
1
teaspoon
Oil, sesame
1
teaspoon
Seed, sesame
1
teaspoon
Onion, green
1
piece
Instructions
1
Heat olive oil in a non-stick pan over medium heat.
2
Add diced tofu and cook until golden brown on all sides, about 5-7 minutes.
3
Add minced garlic and cook for 1 minute until fragrant.
4
Add broccoli florets and stir-fry for 5-6 minutes until tender-crisp.
5
Drizzle soy sauce and sesame oil over the mixture and toss to combine.
6
Transfer to serving bowls, garnish with sesame seeds and sliced green onions.
More Recipes For Your Gut
Nutrition
205 kcal
Calories
11 g
Protein
8 g
Carbohydrates
3 g
Fiber
2 g
Sugar
15 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this breakfast suitable for blood sugar control?
Yes—protein from tofu and fiber from broccoli help slow glucose absorption. Monitor your own response and portion sizes.
Can I meal-prep this bowl for busy mornings?
Yes; prep the ingredients in advance, store separately, then reheat and assemble when ready to eat.
What allergens are present in this recipe?
Contains soy and sesame; use gluten-free soy sauce if needed.
Is this recipe vegan?
Yes.
How can I increase protein without adding meat?
Use more tofu or add a protein-rich topping like edamame.
How can I reduce the sodium content?
Choose low-sodium soy sauce and use less sauce; you can also rinse tofu to reduce saltiness.
Can I substitute broccoli with other vegetables?
Yes; spinach, kale, or green beans work well and keep the dish fiber-rich.
How should I serve or pair this bowl?
Eat it on its own or with a side of whole grains like quinoa or brown rice.
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