Recipe description
June 8, 2026
Tofu Scramble Sourdough Toast
Plant-based tofu scramble on sourdough for gut-friendly mornings.
Plant Based
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, egg, tree_nut
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We found the following intolerances in the recipe ingredients: gluten
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Takes about 2 minutes.
Why this recipe fits you
- Rich in plant-based protein and fiber from tofu, vegetables, and sourdough.
- Sourdough fermentation may support digestibility and gut-friendly microbes.
- Includes diverse plant ingredients for dietary variety and polyphenols.
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
1
slice
Bread, sourdough
2
slice
Oil, olive
1
tablespoon
Garlic
1
piece
Onion
1
piece
Turmeric
0.5
teaspoon
Nutritional yeast
2
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Spinach
2
tablespoon
Avocado
1
piece
Instructions
1
Heat the olive oil in a pan over medium heat.
2
Crumble the tofu into the pan and sauté until it is lightly golden.
3
Add the spinach and cook until wilted. Season with salt and pepper.
4
Toast the sourdough slices.
5
Serve the tofu scramble on top of the toasted sourdough.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
20 g
Protein
48 g
Carbohydrates
6 g
Fiber
6 g
Sugar
15 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What is tofu scramble on sourdough toast, and is it vegan?
A plant-based breakfast of crumbled tofu sautéed with onions and vegetables on toasted sourdough; yes, it’s vegan, assuming the bread has no dairy or eggs.
How do I make tofu scramble?
Crumble extra-firm tofu, sauté with onion and vegetables, add turmeric and other spices, season with salt and pepper, optionally nutritional yeast for flavor, and serve on sourdough toast.
Can I make this ahead or store leftovers?
It’s best fresh, but you can refrigerate leftovers for 3–4 days and reheat on the stove or in the microwave; toast the bread fresh.
Is this recipe gluten-free?
The toast usually contains gluten; use gluten-free bread if you need a gluten-free option.
Is sourdough fermentation beneficial for digestion?
Sourdough fermentation can ease digestion for some people and adds prebiotic fibers; results vary and it’s not a guaranteed remedy.
Can I customize with veggies and spices?
Yes—add peppers, mushrooms, spinach, etc.; use spices like cumin or paprika; nutritional yeast can add a cheesy note.
How much protein does it provide?
Protein comes from tofu; a typical serving with about 120 g of tofu provides roughly 15–20 g of protein, depending on the amount used.
What if I have a soy allergy?
Use a soy-free scramble base such as scrambled chickpeas or mushrooms; ensure other ingredients are soy-free.
Can I make it without sourdough or with another bread?
Yes—serve the scramble on any toasted bread or in a wrap; sourdough adds tang but is not required.
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