Breakfast Scramble-Rito!

A filling, easy vegan breakfast that makes the most of any vegetables you have laying around.. Tofu provides protein, while spinach, onions, and optional veggies add fiber and nutrients. Flavored with garlic, nutritional yeast, and spices, all wrapped in a tortilla. Quick, versatile, and satisfying.
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Meeting your Daily Recommendation?

Protein
Fiber
Iron
Calcium
B12

Main components

Tofu: 10 g protein per ½ cup (complete protein as it contains all essential amino acids)

  • Supports bone density and muscle function by magnesium, iron, and phosphorus.

  • Isoflavones act as plant estrogens, which may help with hot flashes, bone health and heart protection

Spinach: 

  • Vitamin K: 1 cup raw is over 100% DV. Essential for bone health, blood clotting, and regulating calcium in the body.
  • High in beta-carotenes as vitamin A: supports eye health, immunity, and skin.
  • High iron content: makes hemoglobin for oxygen transport
  • Lutein and zeaxanthin protect against age-related macular degeneration

Onions are rich in quercetin and other flavonoids which help supports immune function and may help lower chronic inflammation.

  • Some studies suggest sulfur compounds and flavonoids may reduce the risk of certain cancers

Nutritional Yeast: 2–3 g protein per tablespoon and has all essential amino acids. Naturally cheesy, umami flavor.

  • B vitamins (thiamin, riboflavin, niacin, folate) → support energy production, metabolism, and brain health

Breakfast Scramble-Rito!

5 from 1 vote
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Ingredients
  

  • Onion
  • Garlic
  • Spinach
  • Tofu
  • Nutritional yeast, cumin, garlic, paprika, cayenne pepper
  • Tortilla
Optional adds/subs
  • Mushrooms
  • Potatoes (air-fried, hash browns, tater tots)
  • Bell peppers

Method
 

  1. Saute garlic & onions on stove top with olive oil.
  2. Add tofu & spices, cook for a few minutes. Add splash of water if need be.
  3. Add spinach. Cook for another 5 minutes till spinach is fully cooked.
  4. Enjoy in tortilla, on toast or just as is!

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Tofu
Spinach
Nutritional Yeast (high in B12)
Add to your Whole Foods pickup order!

Hey!

I’m Madeline! One icky piece of chicken a few years ago quickly led me to plant-based eating. But I’ll admit, those irksome comments from a friend or family around the holidays, gets you thinking. You know, maybe we vegans are sickly haha. No no, we’re definitely fine and likely much healthier. But, most people do lack iron, and vegans definitely struggle with B12. And if you feel sluggish all the time, you just may be one of those people. 

Eat well, feel good :)

So, my goal here is to make it easier for people to connect their daily health directly to the food they eat. Eat well, feel good! 

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Community Variations & Reviews

5 2 votes
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Brooke
Brooke
1 month ago

5 stars
I’m cutting back on gluten & had this as a scramble :) I used spinach, red pepper, onions & mushrooms

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