Looking for a plant-based alternative to scrambled eggs? This healthy tofu scramble on spicy avocado toast is a high-protein vegan breakfast that’s packed with flavor, gut-friendly ingredients, and easy prep. It’s perfect for busy mornings or leisurely weekend brunches.
Why You’ll Love This Recipe
Plant-Based Powerhouse Made with Hodo Organic Extra Firm Tofu, this dish delivers a complete source of plant-based protein with essential amino acids.
Gut-Healthy Goodness Tofu is naturally low in FODMAPs and gentle on digestion. Paired with fiber-rich ingredients like tomatoes and red onions, this meal supports a healthy gut.
Bold Flavors, Simple Preparation Spicy guacamole, crumbled tofu, and sweet cherry tomatoes come together on toasted sourdough for a nourishing and satisfying breakfast.
Is Tofu Scramble Healthy?
Yes, tofu is one of the healthiest vegan protein sources. It’s:
High in protein and contains all essential amino acids
Nutrient-dense with iron, calcium, magnesium, and more
Low in calories but high in satiety
A heart-healthy choice with no cholesterol
It’s an excellent breakfast option for anyone focused on wellness, plant-based nutrition, or gut health.
This recipe is quick and simple, it’s ready in about 10 minutes.
Step 1: Heat 1 tablespoon of extra virgin olive oil in an 8-inch nonstick pan. Add the crumbled tofu and cook over medium heat for 3 to 4 minutes.
Step 2: Stir in 2 tablespoons of nutritional yeast, 1/4 teaspoon garlic powder, and 1/4 teaspoon turmeric. Cook for an additional 1 to 2 minutes until combined.
Step 3: Add a splash of unsweetened plant-based milk and mix for 1 minute until creamy and golden.
Step 4: Serve immediately over toasted sourdough topped with spicy guacamole. Finish with sliced tomatoes, red onion, and dried herbs.
Optional Add-Ons
Drizzle with sriracha for extra heat
Sprinkle hemp seeds or flax to add in omega 3’s
Add lemon zest for brightness
Final Thoughts as Plant-Based Eating Dietitian
This tofu scramble on spicy avocado toast isn’t just a breakfast trend — it’s a satisfying, high-protein, gut-friendly vegan meal that can align with your health and wellness goals. Whether you’re fully plant-based or simply looking to add more plant-forward options to your diet, this easy recipe delivers taste and nutrition in every bite.
Need personalized support on your plant-based journey? Our nutrition counseling services are designed to help you meet your nutrient needs with confidence. Whether you’re vegan, vegetarian, or transitioning to a more plant-based lifestyle, we’ll work with you one-on-one to create a balanced plan that supports your goals, energy levels, and overall wellness.
This easy tofu scramble on spicy avocado toast is a protein-packed vegan breakfast loaded with bold flavor, juicy tomatoes, red onions, and antioxidant rich herbs — perfect for a healthy, satisfying start to your day.
This Vegan Queso Cheese Dip delivers the rich, creamy taste of Velveeta without the dairy or artificial ingredients. Made with wholesome, plant-based ingredients, this smooth and flavorful dip is perfect for tortilla chips, burritos, quesadillas, and more.
Why You’ll Love This Queso Cheese Dip Recipe
Dairy-Free & Vegan – No cheese or milk, yet irresistibly creamy.
Wholesome Ingredients – Free from artificial flavors or preservatives.
Quick & Easy – Ready in just 15 minutes using a simple blend-and-go method.
Meal-Prep Friendly – Stays fresh for 5-7 days in the refrigerator.
1 (10 oz) can mild Rotel® tomatoes & green chilies, drained
1 ½ cups water
1 tsp salt (add more to taste)
¼ cup pickled jalapeño peppers, diced
4 Tbsp (¼ cup) pickled jalapeño juice
How To Make Healthy Queso Cheese Dip
Step 1: Boil the Cashews & Potatoes
In a medium saucepan, bring water to a boil. Add cashews and diced peeled potatoes. Boil until tender, about 10 minutes. Drain and let cool for 5 minutes.
Step 2: Blend Until Creamy
Transfer the cooked cashews and potatoes to a high-powered blender. Add the drained Rotel® tomatoes, water, salt, diced jalapeños, and jalapeño juice. Blend on high until smooth and creamy.
Step 3: Serve and Store
Pour into a bowl and serve immediately with tortilla chips, or drizzle over your favorite dishes. Store leftovers in an airtight container in the refrigerator.
Storage & Reheating
Refrigeration: Store in an airtight container for 5-7 days.
Reheating: Warm on the stovetop over low heat or microwave in 20-second intervals, stirring between each until heated through.
Other Ways To Use This Queso Cheese Dip Recipe
Nachos: Drizzle over tortilla chips and top with guacamole and salsa.
Burritos & Tacos: Use as a creamy, spicy sauce inside wraps.
Quesadillas: Spread inside a quesadilla for a cheesy, melty experience.
Dipping Sauce: Ideal for fries, pretzels, or fresh vegetables.
This dairy free queso cheese dip recipe delivers a rich, cheesy flavor without ultra processed ingredients. With just a handful of simple ingredients, you can create a dip that’s both nutritious and delicious.
The Best Dairy-Free Queso Cheese Dip
Julie Pace, RDN
The best queso cheese dip recipe made with simple wholesome ingredients. Smooth. creamy, and ready in 15 minutes.
Fill small pot halfway with water. Bring to a boil and add potatoes and cashews. Cook for about 10 minutes or until potatoes are tender.
Drain the cashews and potatoes. Let cool for about 5 minutes.
Transfer the cooked cashews and potatoes to a high-powered blender. Add the drained Rotel® tomatoes, water, salt, diced jalapeños, and jalapeño juice. Blend on high until smooth and creamy.
Pour into a bowl and serve immediately with tortilla chips, or drizzle over your favorite dishes. Store cooled leftovers in an airtight container in the refrigerator.
Notes
After blending all ingredients, taste the mixture. If needed, add 1/4 teaspoon of salt and blend again. Taste and add more, a little at a time, until desired flavor is reached.
This protein-packed avocado toast recipe is a wholesome and flavorful way to start your day or fuel your body between meals. It combines functional ingredients like green lentils, guacamole, and hemp hearts for a plant-based meal rich in protein, healthy fats, and fiber. Not only is it quick and easy to prepare, but it’s also loaded with health benefits to keep you energized and satisfied.
Why You’ll Love This Avocado Toast Recipe
High Protein and Nutrient-Dense: With over 20 grams of plant-based protein, this toast is a powerhouse of nutrition, making it perfect for breakfast, a snack, or a light meal.
Functional Ingredients for Optimal Health: From sprouted green lentils for gut health to hemp hearts packed with omega-3 fatty acids plus 10 grams of plant protein, every bite nutrient-dense and tasty.
Quick and Easy: Ready in under 10 minutes, this recipe is perfect for busy mornings or when you need a quick, healthy boost.
Ingredients For This Avocado Toast Recipe
1 slice sourdough bread (made with only 3 ingredients)
1/4 cup cooked green lentils (sprouted for added benefits)
Toast the Bread Toast your sourdough bread slice until it’s golden and crisp.
Step 2
Layer the Ingredients
Spread the guacamole evenly on the toasted bread.
Top with cooked green lentils for a protein boost.
Add a generous handful of spring mix lettuce for freshness and fiber.
Sprinkle hemp hearts over the top for a nutty flavor and added nutrients.
Step 3
Finish with a Spicy Kick Drizzle sriracha sauce on top for a zesty, spicy finish. Adjust the amount to suit your heat preference.
Serve and Enjoy!
Functional Ingredients with Health Benefits
Green Lentils
Rich in Protein and Fiber: With approximately 11 grams of protein and 8 grams of fiber per half-cup, green lentils help support muscle repair and aid digestion.
Improved Digestibility: Sprouted lentils are easier to digest and cook faster, making them a great prep-ahead ingredient.
Hemp Hearts
Packed with Omega-3 and Omega-6 Fatty Acids: These essential fatty acids promote heart health and reduce inflammation.
High in Protein: With 10 grams of protein per 3 tablespoons, hemp hearts are a complete plant-based protein.
Guacamole
Healthy Fats for Satiety: Avocados are rich in monounsaturated fats that help you feel full and satisfied.
Loaded with Vitamins and Minerals: They provide potassium, vitamin K, and vitamin E for overall health.
Spring Mix Lettuce
High in Antioxidants: The mix of greens offers vitamins A and C to support immunity.
Low-Calorie Nutrient Boost: A cup of greens adds texture and nutrients without extra calories.
Sriracha Sauce
Metabolism Boost: The capsaicin in chili peppers can help boost metabolism.
Flavor Enhancer: A little goes a long way in adding a spicy, bold flavor.
Why This Recipe Works for Meal Prep
Cook Once, Use Often: Prepare a pot of green lentils at the start of the week and store them in the refrigerator. They’re incredibly versatile and can be used in salads, grain bowls, soups, or as a topping for dishes like this toast.
Quick and Customizable: Assemble this toast in minutes and switch up the toppings for variety throughout the week.
Take the Next Step Toward Your Health Goals
Ready to elevate your health by learning how to fill your plate with nutrient-dense foods? Our expert nutrition counseling services are here to help you create a personalized plan tailored to your lifestyle, preferences, and goals. Whether you’re looking to boost energy, improve digestion, or explore plant-based eating, we provide practical strategies and one-on-one support to help you succeed.
Avocado Toast
Julie Pace, RDN
This Protein-Packed Vegan Avocado Toast is a deliciously nutritious option for any meal. Made with toasted sourdough bread, creamy guacamole, cooked green lentils, fresh spring mix lettuce, and a sprinkle of hemp hearts, it’s a simple, flavorful way to fuel your day. Drizzled with sriracha sauce for a spicy kick, this toast boasts over 20 grams of plant-based protein, healthy fats, and fiber. Perfect for busy mornings.
Kimchi Fried Rice (Kimchi Bokkeumbap) is a beloved Korean comfort food that’s simple yet bursting with flavor. It’s a creative and resourceful way to repurpose leftover rice and kimchi, turning them into a hearty meal. Traditionally, this dish is enjoyed for lunch or dinner, with the tangy, spicy kick from kimchi complementing the savory richness of fried rice. The addition of eggs or tofu (for a vegan twist) creates a protein-packed meal that satisfies hunger and supports health.
While kimchi fried rice has become a global favorite, it remains a staple in Korean households where it’s often served as a quick and filling meal, especially after a big family gathering when leftover rice and kimchi are abundant. The beauty of this dish lies in its versatility—it’s made with what you have on hand, and it always tastes amazing!
The Benefits of Fermented Foods Like Kimchi
Kimchi is a functional food with many health benefits. This tasty fermented food is rich in probiotics, which are beneficial bacteria that support a healthy gut. These probiotics play a key role in digestion, immunity, and overall well-being.
Kimchi is made by fermenting cabbage and radishes with spices like chili, garlic, ginger, and sometimes even fish sauce. This fermentation process encourages the growth of good bacteria (lactic acid bacteria), which help balance your gut microbiome. The combination of fiber, antioxidants, and probiotics makes kimchi a functional food that promotes gut health, aids digestion, and boosts the immune system.
Why You’ll Love This Gut-Healthy Meal
This dish is an excellent way to include beneficial probiotics in your diet. When combined with other vegetables like sweet peas, the dish becomes rich in fiber, which supports digestive and cardiometabolic health.
You can also add extra gut-healing ingredients such as ginger or turmeric. Both spices are known for their anti-inflammatory properties and can complement the flavors of the dish while promoting digestive health. You can also make this recipe low carb and diabetes friendly by swapping out the rice for cauliflower rice. Pairing kimchi fried rice with a side of fermented pickles or sauerkraut can enhance the probiotic benefits even further.
Kimchi Fried RIce
Julie Pace, RDN
Kimchi fried rice is a quick and delicious dish that combines savory and probiotic-rich ingredients for a meal that's both satisfying and good for your gut. With just 15 minutes of prep and cook time, this Korean-inspired recipe uses leftover rice, kimchi, and vegetables for a balanced lunch or dinner. It's easily customizable with options for any dietary preference whether vegan or vegetarian. Top it off with sesame seeds, green onions, and roasted seaweed for a vibrant, nutrient-packed finish.
2cups cooked edamameoptional (great way to add protein
Instructions
Add oil to wok or large fry pan over medium high heat. Once hot, add onion and cook for 2-3 minutes. Add garlic and saute for 60 seconds. Add chopped kimchi and toss 1-2 minutes.
Add the cold, cooked rice and kimchi juice to the pan. Mix together.
Add the soy sauce, sesame oil, black pepper. Remove the pan from heat.
Serve kimchi fried rice on a plate. Top with green onions, sesame seeds, seaweed and gochujang sauce
Warm up with this thick, rich, and hearty vegetable soup recipe. Packed with fresh and frozen vegetables, fire-roasted tomatoes, and marinara sauce, this 30-minute recipe is perfect for busy weeknights or meal prep. Serve it with cornbread or toasted sourdough bread for a comforting and satisfying meal.
Why You’ll Love This Soup
Quick and Easy: Ready in just 30 minutes, this recipe is perfect for busy weeknights or when you need a last-minute meal.
Nutritious and Hearty: Packed with fiber, vitamins, and plant-based protein, this soup is both healthy and satisfying.
Budget-Friendly: Using frozen vegetables and pantry staples keeps costs low without sacrificing quality.
Customizable: Swap in your favorite vegetables or beans to make it your own. It’s a versatile base for countless variations.
Perfect for Any Occasion: Whether it’s a light lunch, a comforting dinner, or a meal prep option for the week, this soup fits the bill.
Freezer-Friendly: Make a big batch and freeze individual portions for easy meals later.
Ingredients You’ll Need To Make This Vegetable Soup
Step-by-Step Instructions for Vegetable Soup Recipe
Step 1: Gather Ingredients
Lay out all your ingredients to streamline the cooking process.
Step 2: Prepare the Pot
Heat 2 tablespoons of olive oil in a large stock pot over medium heat.
Step 3: Add Broth and Tomatoes
Pour the vegetable broth and the undrained fire-roasted tomatoes into the pot. Stir to combine.
Step 4: Add Vegetables
Add the frozen mixed vegetables, black-eyed peas, baby lima beans, and diced potatoes to the pot.
Step 5: Mix in Marinara Sauce and Water
Stir in the marinara sauce and 1 cup of water to achieve the perfect soup consistency.
Step 6:Season the Soup
Season with salt and pepper to taste.
Step 7: Bring to a Boil
Turn the heat to medium-high and bring the soup to a boil.
Step 8: Simmer the Soup
Reduce the heat to medium-low and let the soup simmer for 20–25 minutes until vegetables are tender. Stir occasionally to ensure everything cooks evenly
Step 9: Test for Doneness
Check the potatoes and vegetables to ensure they’re tender. Adjust the seasoning if necessary.
Step 10: Serve and Enjoy
Ladle the soup into bowls and serve warm. Pair it with cornbread, crusty bread, or garnish with fresh parsley.
Are Fresh Vegetables Better Than Frozen?
When it comes to making vegetable soup, you might wonder: Are fresh vegetables better than frozen? The answer depends on your needs. Fresh vegetables often boast superior texture and flavor, making them an excellent choice when they’re in season and readily available.
However, frozen vegetables are a convenient and nutritious alternative. They’re often flash-frozen at their peak ripeness, preserving vitamins and minerals. Plus, they reduce prep time and minimize food waste, making them a budget- and time-friendly option for busy cooks. For this recipe, we use frozen vegetables for a no-fuss, quick meal that doesn’t compromise on taste or quality.
Dietitian Tips for the Best Vegetable Soup
Fresh or Frozen Vegetables: While frozen vegetables save time, feel free to use fresh vegetables when in season for added flavor and texture.
Herb Boost: Add fresh herbs like thyme, rosemary, or parsley for an extra flavor punch.
Spice It Up: Add a pinch of chili flakes, smoked paprika, or a splash of hot sauce for a spicy twist.
Add Protein: Add cooked green lentils or your choice of protein as this recipe is flexible for all dietary preferences.
Storage and Reheating
Refrigerator: Store leftover soup in an airtight container for up to 3 days.
Freezer: Freeze individual portions in freezer-safe containers for up to 3 months.
Reheating: Warm on the stove over medium heat or microwave until heated through. Add a splash of broth or water if the soup has thickened.
Variations and Pairings
Variations:
Substitute sweet potatoes for russet potatoes for a touch of sweetness.
Add a handful of fresh spinach or kale in the last 5 minutes of cooking for a nutrient boost.
Stir in cooked elbow pasta or quinoa for added texture and heartiness.
Pairings:
Serve with freshly baked cornbread, garlic bread, or a toasted baguette.
Pair with a side salad for extra fiber and nutrients.
This vegetable soup recipe is thick, rich, and hearty. With its flexible ingredients and easy steps, it’s perfect for cooks of all skill levels. Plus, it’s budget-friendly, freezer-friendly, and full of wholesome goodness. Pair it with your favorite bread, and you’ve got a meal that’s as satisfying as it is simple. Enjoy the warmth and nourishment of this delicious homemade soup.
Vegetable Soup
Julie Pace, RDN
A quick and hearty soup made with frozen and fresh vegetables, fire-roasted tomatoes, and marinara sauce. Perfect for lunch or dinner, this comforting meal comes together in just 30 minutes.
1 jar15.5 ouncemarinara sauceWe used Rao's Homemade Marinara
1cupwater
2tbspolive oii
salt and peper to taste
Instructions
Gather ingredients.
Combine vegetable broth, fire roasted tomatoes, mix vegetables, black-eyed peas, baby lima beans, and water in a large stockpot. Season with salt and pepper.
Bring to a boil over medium heat and simmer until vegetables are tender, about 20-25 minutes.
Serve warm with a side of cornbread
Keyword quick and easy meal, vegan soup, vegetable soup
If you’re looking for a wholesome, comforting, and flavorful meal, this Tuscan White Bean Soup is a perfect choice. Packed with nutritious ingredients like cannellini beans, organic vegetables, and aromatic herbs, it’s a one-pot wonder that delivers warmth and nourishment. Whether you’re preparing a family dinner or a meal-prep option for the week, this soup is quick, easy, and delicious.
Why You’ll Love This Recipe
Healthy Ingredients: Loaded with fiber, vitamins, and antioxidants.
Simple & Quick: Ready in under 40 minutes.
One-Pot Meal: Minimal cleanup for maximum flavor.
Versatile: Easily add in your favorite protein.
Ingredients for Tuscan White Bean Soup
Here’s what you’ll need to create this comforting classic:
2 (15 oz) cans cannellini beans: Drained and rinsed.
4 cloves garlic: Minced for robust flavor.
1 medium sweet onion: Finely chopped for sweetness.
3 medium organic carrots: Peeled and chopped.
2 tbsp olive oil: For sautéing and added richness.
1 stalk celery: Diced for a touch of crunch.
2 cups organic spinach: Chopped, adding color and nutrients.
1/2 cup white cooking wine: Enhances depth of flavor.
4 cups low-sodium vegetable broth: The base for our soup.
1/2 tsp black pepper: For seasoning.
1/4 tsp red pepper flakes: A subtle kick of heat.
3 bay leaves: Adds earthy undertones.
1 tsp thyme: Complements the savory notes.
3/4 tsp oregano: A quintessential herb in Tuscan cuisine.
2 tbsp tomato paste: For richness and a hint of tang.
Step-by-Step Instructions
Follow these simple steps to bring your Tuscan Bean Soup to life:
Sauté the Aromatics Heat the olive oil in a large Dutch oven over medium heat. Add the chopped onion, garlic, celery, and carrots. Cook for 10 minutes, stirring occasionally, until the vegetables soften and brown slightly.
Deglaze with White Wine Pour in the white cooking wine and sauté until the liquid evaporates, scraping the bottom of the pot to release flavorful bits.
Add Remaining Ingredients Stir in the cannellini beans, vegetable broth, black pepper, red pepper flakes, bay leaves, thyme, oregano, and tomato paste. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 15 minutes.
Finish with Spinach Remove the bay leaves, then add the chopped spinach. Let the soup simmer for another 5 minutes, or until the spinach wilts. Adjust seasoning with salt, pepper, and a dash of lemon juice for brightness.
Serve and Enjoy Ladle the soup into bowls and serve warm. Pair with toasted sourdough bread for the ultimate comfort meal.
Tips for Perfect Tuscan White Bean Soup
Use High-Quality Beans: Opt for organic cannellini beans for the best texture and flavor.
Customize the Vegetables: Add zucchini, kale, or bell peppers to make it your own.
Freeze for Later: This soup freezes beautifully, making it a great meal-prep option.
Serve with Garnishes: Sprinkle grated Parmesan or a drizzle of olive oil for extra richness.
Nutritional Benefits
This Tuscan White Bean Soup is a powerhouse of nutrients:
Fiber: From beans and vegetables, supporting digestion.
Protein: Plant-based, keeping you full and satisfied.
Antioxidants: From spinach, garlic, and tomatoes, promoting overall health.
FAQs
Can I use dried beans instead of canned? Absolutely. Soak and cook the beans ahead of time to replace the canned variety.
What can I use instead of spinach? Kale or Swiss chard are excellent substitutes and hold up well in the soup.
Love Eating Soup?
If you love having soup as a meal or as a side dish, you may want to try these high fiber, high protein vegan & dairy free soup recipes:
This hearty and healthy Tuscan White Bean Soup is a flavorful one-pot meal made with cannellini beans, fresh vegetables, and aromatic herbs. Ready in under 40 minutes, it’s perfect for a cozy dinner or meal prep. Serve warm with crusty sourdough bread for the ultimate comfort food meal.
