Recipe description
July 27, 2026
Menopause Support Tofu Broccoli Breakfast Bowl
Gentle, fiber-rich breakfast bowl to support gut health during menopause.
Plant Based
Protein Rich
High Protein
85%
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
- Fiber-rich broccoli provides gut-friendly fiber paired with plant-based protein.
- Includes multiple plant ingredients (garlic, sesame, greens) for polyphenols and diversity.
- Balanced with protein, healthy fats, and fiber for a satisfying breakfast.
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
200
gram
Oil, olive
1
tablespoon
Garlic
2
clove
Soy sauce
1
teaspoon
Oil, sesame
1
teaspoon
Seed, sesame
1
teaspoon
Onion, spring
1
piece
Instructions
1
Cut tofu into small cubes and steam or pan-fry until lightly golden. Set aside.
2
Cut broccoli into florets and steam or blanch until tender-crisp, about 3-4 minutes.
3
In a small pan, heat olive oil and sauté minced garlic until fragrant, about 30 seconds.
4
Add cooked tofu and broccoli to the pan, toss gently, and drizzle with soy sauce and sesame oil. Cook for 1-2 minutes to combine flavors.
5
Transfer to serving bowls, garnish with chopped green onion and a sprinkle of sesame seeds.
More Recipes For Your Gut
Nutrition
210 kcal
Calories
12 g
Protein
11 g
Carbohydrates
3 g
Fiber
2 g
Sugar
15 g
Fat
2 g
Saturated fat
0.4 g
Salt
FAQ
What makes this bowl menopause-friendly?
It combines plant-based protein from tofu with fiber-rich broccoli to support steady digestion and a balanced morning routine.
How should I store leftovers?
Cool then store cooled portions in an airtight container in the fridge for up to 2 days; reheat gently.
Can I substitute ingredients or adjust flavors?
Yes. You can swap broccoli for other vegetables, use a different protein, or adjust soy sauce and sesame oil to taste.
Can I make this gluten-free?
Yes, use gluten-free soy sauce (tamari) and check that all ingredients are gluten-free.
How long does it take to prepare?
About 15–20 minutes from start to finish.
Is it vegan and suitable for most diets?
It's vegan. If you have a soy allergy, substitute tofu with chickpeas or lentils.
How can I add more flavor?
Add chili flakes, lemon zest, or a splash of rice vinegar; adjust garlic and sesame to taste.
How many servings does it make and can I scale it?
It serves 2; scale the ingredients as needed.
What nutrients does this dish provide?
Plant-based protein from tofu and fiber from broccoli; it also supplies calcium, iron, and vitamins A and C.
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