Silky Tofu-Egg Scramble Toast

0/4

Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 2

  • 2 eggs110g
  • 100 g firm tofu, crumbled100g

Carbs· 1

  • 2 slices wholemeal bread60g

Vegetables· 2

  • ½ tomato, chopped60g
  • 1 spring onion, sliced(optional)8g

Sauces· 1

  • scant 1 tsp light soy(staple)4g

Spices· 1

  • dash of white pepper(staple)1g

Fats & oils· 1

  • ½ tsp oil(staple)3g

  1. Press the tofu dry with paper towels, crumble. Beat the eggs with soy and white pepper. Bread into the toaster.

    Why? Tofu swaps in an egg's worth of volume: protein stays, fat drops, and the plate looks twice as generous — visual abundance matters on a deficit.

    Tip: The drier the tofu, the silkier (not watery) the scramble.

    Next up:Nonstick pan, low heat: oil, tomato for 1 min, then the tofu until warmed through.

  2. Nonstick pan, low heat: oil, tomato for 1 min, then the tofu until warmed through.

    Why? Tomato first releases its juices — that's your silky-egg moisture, no butter or cream required.

    Next up:Pour in the eggs; on low heat, slowly push from the edges to the centre. Kill the heat while they're still slightly glossy.

  3. Pour in the eggs; on low heat, slowly push from the edges to the centre. Kill the heat while they're still slightly glossy.

    Why? Eggs keep cooking off the heat (carry-over). If they look perfect in the pan, they'll be overdone on the plate — killing the heat 30 s early is the entire secret of silky eggs.
    Watch out: Low heat throughout. High-heat 'scramble' = omelette chips.

    Next up:Pile the scramble onto the toast; scatter the spring onion.

  4. Pile the scramble onto the toast; scatter the spring onion.

    Why? This plate holds ~27 g protein + 6 g fibre — twice the staying power of kaya-butter toast for 100+ fewer kcal.

    Tip: Add a few drops of sriracha or 1 tsp sambal if you want heat.