The Best Silken Tofu Breakfast Scramble Recipe

The Best Silken Tofu Breakfast Scramble Recipe

Silken Tofu Breakfast Scramble

Here is a silken tofu recipe to add to your savory flavor tofu repertoire. Enjoy an egg-free breakfast that does not sacrifice taste with this Silken Tofu Breakfast Scramble. Making vegan scrambled eggs is super easy and uses simple ingredients. It is almost as easy as making real scrambled eggs!

I am a big fan of shelf-stable tofu that will keep in the pantry for months. Moreover, this is one way to make an easy weeknight meal in under 30 minutes with little to no planning. In this article, I will discuss my Tofu Scramble’s ingredients, how to prepare the dish, how to pair it with other foods, and share a little about the benefits of a plant-based diet.

Tofu Scramble with a grey serving spoon dipped into the white bowl with golden yellow tofu crumbles.

Silken Tofu Breakfast Scramble Ingredients

Tofu: You can use silken tofu or extra firm tofu for a firmer texture. I like to use firm silken tofu but will use any regular tofu I have lying around. Silken tofu has a similar soft texture to soft scrambled eggs. Tofu has a lovely soft, creamy, yet firm texture.  In this recipe, I use Mori-nu tofu.

Soy Sauce: The soy sauce adds color and flavor. Additionally, the soy sauce deepens the flavor and makes these vegan eggs taste “meatier”. This is thanks to soy sauce’s umami flavor. 

Turmeric powder: This spice has a beautiful yellow color, mimicking the color of eggs. Not only that, ground turmeric is made from the nutritious turmeric root. What’s more, turmeric is a Zingiberaceae, also known as the ginger family! Is that why ginger and turmeric go together like bread and butter?

Nutritional Yeast: This ingredient adds a “cheesy” flavor without adding the cheese. You will find nutritional yeast used in many vegan dishes. Nutritional yeast is full of B vitamins, specifically, Riboflavin (B2), Niacin (B1), Pyridoxine (B6), Cobalamin (B12), and Folate/Folic acid (B9). 

Ginger (Optional): I always add ginger when making this tofu egg scramble and I typically pair it with Vegan Fried Rice. If you would like to serve this over toast and do not want the ginger flavor, simply omit it. To get even more creative, try adding dried or fresh herbs such as garlic, onion, or tahini!

Other Optional Seasonings include Black Pepper, Garlic Powder, Onion Powder, hot sauce, red pepper, and kosher salt. 

Silken Tofu Scramble ingredients in three bowls showing crumbled tofu and the larger bowl

Step-By-Step Instructions

Prep and mix the tofu

  • Add the block of tofu to a bowl taking care to drain any excess liquid from the container. Using your hands or a wooden spoon break up the tofu into large chunks then into smaller pieces. **This step is super fun for kids in the kitchen!
  • Once you have finished breaking up the tofu, add your desired seasonings such as nutritional yeast, turmeric, soy sauce, and ginger, then mix.

Cook your tofu

  • Next, add a little oil (i.e. olive oil, coconut oil, avocado oil) or vegan butter to your frying pan. Bring to medium-high heat. Add the tofu mixture and sauté for 3-5 minutes. Option to adjust the stove to low-medium heat and top the eggs with vegan cheese before serving. 
  • Finally, serve tofu scramble however you please. See below for serving suggestions. 
  • Store any leftovers in an airtight container in the refrigerator for 2-3 days. 

Silken Tofu Breakfast Scramble in a large white bowl

Serving Suggestions for Silken Tofu Scramble Recipe

You can enjoy this soft tofu scramble in a variety of ways. Some of these include:

  1. As a replacement to traditional scrambled eggs perhaps with some vegan bacon bits sprinkled throughout
  2. Spooned over rice and topped with chopped red onions
  3. In a bowl, alongside black beans topped with various creamy sauces like vegan cheese or a vegan cashew herb cream sauce
  4. Served with sautéed baby spinach or any other favorite vegetables
  5. Wrapped inside breakfast burritos 
  6. As a protein boost to any vegan breakfast you enjoy

My favorite way to enjoy this vegan silken tofu scramble spooned over avocado toast with sliced onion and a sprinkle of hemp seeds.

Silken Tofu Breakfast Scrambled used in Vegan Vegetable Fried Rice in two bowls

What is Tofu? Is Tofu Vegan?

Tofu is a Soybean curd; it is custard-like and made from curdled soy milk. Tofu has a lovely smooth and creamy texture yet presents firm enough to slice. Tofu can be used in a variety of ways including, but not limited to, a breakfast bowl, soup, sauce, sandwich, and stir-fry. You can find tofu in more grocery stores. Best of all, just because tofu is vegan doesn’t mean only vegans can eat it! Many non-vegans can enjoy the benefits of tofu in their cooking. whether they want to lower their carbon footprint, eat less animal protein high in saturated fats, or just open up their culinary journey to new flavors. 

Tofu can be packaged in several ways such as:

  • Stored in water, sealed in plastic containers, and refrigerated
  • Vacuum sealed in plastic (without water)
  • Sealed in packaging that is shelf stable for up to 8 months
  • Freeze-dried

Note that tofu can be frozen for up to 3 months. Freezing your tofu will alter the texture. It drains easier and makes it chewier! I find marinades are better soaked up from first frozen than thawed-out tofu. 

Tofu Scramble with a grey serving spoon dipped into the white bowl with golden yellow tofu crumbles.

Like this Tofu Scramble? Try These Vegan Recipes!

You will want to add this recipe to your list of vegan breakfasts, high-protein breakfasts, and savory dishes recipe collections. Interest in learning more about tofu? Check article called You’re Eating Tofu, Are You Vegan? Is Tofu Vegan?

Vegan Fried Rice

vegan tofu fried rice large pot

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Easy Vegan Yakisoba-Inspired Noodles

Noodle pull of oyster mushroom stir-fry noodles with black chopsticks

Strawberry Smoothie Bowl [Vegan and High Protein] – another vegan breakfast fave

Strawberry Smoothie Bowl with pink smoothie base. Smoothie bowl is topped with coconut flakes, sliced strawberries, granola, and cocoa nibs. Bowl is placed on a sage linen table cloth.

Tofu Scramble with a grey serving spoon dipped into the white bowl with golden yellow tofu crumbles.

Silken Tofu Breakfast Scramble

This Silken Tofu Breakfast Scramble recipe is healthy, plant-based, and delicious! I love to have this recipe on hand for those I have no time to plan and not much time to cook nights.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Breakfast, dinner
Cuisine American
Servings 4 Servings
Calories 95 kcal

Equipment

  • 1 Medium Mixing Bowl
  • 1 Set measuring spoons
  • 1 Sautee Pan
  • 1 Heat resistant rubber spatula
  • 1 Skillet

Ingredients
  

  • 14 oz Silken Tofu
  • 1 tbsp Nutritional Yeast
  • 1 tsp Ground turmeric
  • 1 tsp Soy sauce
  • 1 tbsp Avocado oil
  • Optional: Ground ginger

Instructions
 

Prep and mix the tofu

  • Add the tofu to a bowl. Using your hands, break up the tofu into smaller pieces. **This step is perfect and super fun for kids in the kitchen!
  • Once you have finished breaking up the tofu, add the nutritional yeast, turmeric, soy sauce, and ginger, then mix.

Cook your tofu

  • Next, add avocado oil to your skillet. Bring to medium heat. Add the tofu mixture and sautee for 5-10min.
  • Finally, serve tofu scramble over rice with some stir-fried veggies alongside some toast, or in a breakfast burrito.

Notes

Ginger: If you are interested in omitting the ginger due to other conflicting flavors in the meal that is absolutely fine. Option to add in dried herbs, fresh garlic, onion, dijon mustard, tahini, cashew butter, miso paste, and/or vegan butter.

Nutrition

Calories: 95kcalCarbohydrates: 4gProtein: 6gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 89mgPotassium: 232mgFiber: 1gSugar: 1gVitamin C: 0.1mgCalcium: 32mgIron: 1mg
Keyword 5-ingredient
Tried this recipe?Let us know how it was!
Easy Flexitarian Pantry Guide: Must Have Pantry Basics

Easy Flexitarian Pantry Guide: Must Have Pantry Basics

My Flexitarian Pantry Guide

Having a well-stocked pantry and a comprehensive flexitarian pantry guide that supports your dietary goals is essential to having a balanced flexitarian lifestyle. 

In this Flexitarian Pantry Guide, we’ll explore the essential ingredients that every flexitarian kitchen should have, ensuring you’re ready to create nutritious and satisfying dishes whenever hunger strikes.

 

Barilla Protein Noodles were used in my Yakisoba inspured noodle dish

Whole Grains

Whole grains like quinoa, rice, and farro provide essential carbohydrates and fiber for energy and satiety.

I also enjoy grains fortified with protein, high-protein rice, protein pancake mixes, and high-protein cereals.

Some of my favorites include:

(I am not affiliated with any of these brands, I just love them!)

 

three bowls - a big pot of butter bean curry, a black bowl with a single serving of butter bean curry, and a small yellow bowl with herbs.

Legumes

Dried legumes such as lentils, chickpeas, and black beans are versatile sources of plant-based protein, perfect for hearty soups, stews, and curries. I also love and keep canned beans and lentils on hand for convenient protein boosts in salads, tacos, and wraps. 

Some legumes I like to have on hand include: 

  • Chickpeas
  • Black Beans
  • Pinto Beans
  • Cannellini beans
  • Butter Beans (also known as Lima Beans)
  • Mung beans
  • Red Lentils
  • Brown Lentils

 

A hand holding a ceramic spoon with thick and creamy Vanilla Cinnamon Peanut butter on the spoon.

Nuts and Seeds

Almonds, walnuts, and cashews add crunch and healthy fats to meals, while also offering a dose of protein. Seeds like chia, flax, and pumpkin seeds are nutritional powerhouses, rich in omega-3 fatty acids, fiber, and minerals. And don’t forget about nut and seed butter!

Some of my favorite Nuts and Seeds include:

  • Peanuts (technically a legume)
  • Almonds
  • Cashews
  • Walnuts
  • Pecans
  • Hazelnuts
  • Pine nuts
  • Hemp Hearts
  • Chia Seeds
  • Sunflower seeds
  • Pumpkin Seeds
  • Flax Seeds

 

Easy-Bake-Tofu-with-cilantro-lime-dressing

Plant-Based Proteins

Stock up on plant-based proteins for versatile meat substitutes that can be used in stir-fries, sandwiches, and more.

My new favorite way to prepare tofu is to freeze it and then thaw it out in the fridge. Once thawed the liquid squeezes out very quickly with some towels and just pressing it between your hands! Then just toss it in some marinade and throw it in the air fryer. The texture changes and the tofu sucks up all the flavor from the marinade. 

Some of my favorite plant-based proteins include:

  • Baked Tofu
  • Firm or Extra Firm Tofu
  • Silken Tofu
  • Tempeh
  • Tempeh “bacon”
  • Tofurkey

 

small bowls of vegetables vegan fried rice

Canned, Frozen, and Dried Produce

If loading your fridge with a colorful array of fresh fruits and vegetables, seems like a lot at the moment, try frozen or canned. Keep your freezer stocked with frozen fruits and veggies for quick and easy meal prep without sacrificing nutrition.

Canned

  • Corn
  • Peas
  • Green Beans
  • Pumpkin
  • Sweet Potato
  • Butternut Squash
  • Tomatoes

Frozen

  • Broccoli (the best in soups!)
  • Mixed Vegetable Medleys
  • Riced Cauliflower
  • Spinach
  • Kale
  • Peas and Corn (listing these again because I ALWAYS have these in my freezer)

Dried

  • Mushrooms
  • Spicy Peppers

 

a stoneware plate with ground spices, turmeric, cumin, salt, and garam masala.

Herbs and Spices

Try cooking with a diverse selection of herbs and spices, including basil, oregano, cilantro, cumin, curry powders, paprika, and turmeric. Experimenting with different spice blends adds depth and complexity to your flexitarian meals.

Right now, in my spice drawer I have:

  • Freshly ground cumin
  • Turmeric
  • Chili powder
  • Ginger Powder
  • Garlic Powder
  • Onion Powder
  • Black Pepper
  • Cayenne Pepper
  • Paprika (many types)
  • Italian seasoning
  • Basil
  • Chives
  • Dill
  • Oregano
  • Celery Seed

(I actually have a lot more than this but you get the idea!)

 

Green Morning Juice Smoothie with 3 classes of carrying heights. Garnished with a lemon slice.

Citrus

Having citrus on hand can add lots of flavor to dishes. Don’t want to hold onto fresh ingredients, try the refrigerated bottles of lemon or lime juice. It’s not quite as tasty as fresh but is still an excellent addition to soups, salad dressings, grain bowls, and proteins. 

Some Citrus I like to have in my citrus bowl include:

  • Lemon
  • Lime
  • Oranges

 

Olive oil pouring over a pot with the ingredients scattered in bowls and plates surrounding the pot

Healthy Oils and Vinegars

Choose heart-healthy oils for cooking meals, making dressings, and mixing marinades. Don’t forget to stock up on your favorite vinegar to add acidity and brightness to your dishes.

Oils:

  • Avocado Oil
  • Olive Oil
  • Coconut Oil

Vinegars:

  • Balsamic Vinegar
  • Champagne Vinegar
  • White Vinegar (the best for making pickles!)
  • Apple Cider Vinegar

 

Smoothie ingredients laid out on a wooden platter.

Whole Food Sweeteners

Keep dried fruits like on hand to add sweetness and texture to baked goods and desserts. Moreover, bananas make for excellent sweet ingredients for smoothies, desserts, and “nice” creams. 

My faves:

  • Dates
  • Cranberries
  • Golden Raisins
  • Pineapple (the best for a post workout snack)
  • Mango
  • Apples
  • Watermelon (my favorite summer camping snack!)

 

noodle pull of Spicy Tahini Pasta

Specialty Ingredients

Explore the world of specialty ingredients to add depth and umami to your dishes. Furthermore, experiment with other ingredients to infuse your meals with international flavors.

Some of my faves:

  • Hot sauce (I have at least 5)
  • Nutritional yeast (amazing on popcorn)
  • Tahini (great for sauces like my Spicy Tahini Noodles recipe)
  • Miso paste
  • Soy sauce
  • Curry paste
  • Coconut milk
  • Fish Sauce (not plant based but flexitarian approved)
  • Oyster Sauce (not plant based but flexitarian approved)
  • Sauerkraut
  • Kimchi (I make mine from scratch!)

 

In Conclusion

By stocking your flexitarian pantry with these essential ingredients, you’ll be well-equipped to create a diverse range of delicious and nutritious meals that celebrate the abundance of plant-based foods while allowing for occasional indulgences in animal products. 

Did I forget anything? Add your favorite flexitarian pantry staple in the comments!

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The Ultimate Franks Red Hot Buffalo Chicken Dip

The Ultimate Franks Red Hot Buffalo Chicken Dip

Frank’s Red Hot Buffalo Chicken Dip

This Franks Red Hot Buffalo Chicken Dip is perfect for any time of year. But, I especially love this dip during fall and football season! Plus, I love making and eating all the football appetizers and noms!

Additionally, when I think of football food and snacks, I think of buffalo wing sauce, chicken wings, and blue cheese dressing. Buffalo Chicken Dip is all of those things rolled into one giant baking pan slathered in cheezy goodness.

 Buffalo Chicken Dip is everything I love about Buffalo Chicken Wings without the mess. Not only that, but this Franks Red Hot Buffalo Chicken Dip is perfect for gatherings and sitting around a TV watching the big game.

A small plate with buffalo chicken sip veggie sticks and blue corn tortilla chips

Ingredients in Buffalo Chicken Dip

Chicken: I prefer chicken thighs over chicken breasts. This recipe for Instant Pot Chicken Thighs (Fresh or Frozen) from author Lauren Allen on the Food Blog Tastes Better From Scratch is super informative and only takes 30 minutes. 

Franks Red Hot Sauce: I love to use the OG Franks Red Hot Buffalo Sauce in my buffalo chicken dips. However, I have another brand that I love and that’s The New Primal. They have 3 levels of heat for their Buffalo Sauce, Mild, Medium, and Hot! Perfect for individualizing recipes.

Ranch

Cheese – Cream Cheese, Cheddar Cheese, Blue Cheese

Green Topping: A little garnish to finish off the bubbling Franks Red Hot Buffalo Chicken Dip. I love to add some green for contrasting colors. Green onion or chives add a crisp and fresh element to finish off this dish. Some other topping ideas are garlic scapes, parsley, or cilantro.

A quart baking pan with freshly baked Franks Red Hot Buffalo Chicken Dip with dippers

How to make this Easy Buffalo Chicken Dip

You can make this recipe in an air fryer or slow cooker. In these directions, I’ll review how to make this in a quart baking dish and in the oven!

Cook the Chicken: If you haven’t already, cook the chicken. You can boil, bake, or grill chicken breasts until they’re fully cooked until the internal temperature reaches 165°F. Then shred or dice them. Alternatively, you can use rotisserie chicken for convenience. 

Note – This step can be done 1-2 days in advance. 

Preheat the Oven: Preheat your oven to 350°F.

In a large pot, sautee diced onion and celery with 1 tbsp butterfor 5 minutes.

Prepare the Cream Cheese Mixture: Once the veggies finish sauteeing, combine the cream cheese, ranch dressing, and buffalo sauce. Stir until well combined and smooth.

Add the Chicken: Add the cooked chicken to the bowl and mix until the chicken is evenly coated with the cream cheese mixture.

Transfer to Baking Dish: Transfer the mixture to a baking dish, spreading it out evenly.

Sprinkle with Cheese: Sprinkle the cheddar and blue cheese on top of the dip.

Bake the Dip: Bake in the preheated oven for about 20-25 minutes, or until the dip is hot and bubbly and the cheese on top is melted and lightly golden brown.

Let It Cool: Once done, remove the dip from the oven and let it cool for a few minutes before serving.

Garnish (Optional): If desired, garnish with chopped green onions, more blue cheese crumbles, or a drizzle of ranch dressing before serving.

Serve: Serve the buffalo chicken dip warm with tortilla chips, celery sticks, or carrot sticks for dipping. Enjoy!

A small plate with Buffalo Chicken Dip and veggie dippers

Sharper Nutrition Fix: Three tips for cutting the perfect veggie dipper

  1. Wash your veggies. I like to use a dedicated scrubber brush for my veggie washing. 
  2. Prep. Did you know, you can prep veggie dippers a day in advance?! Just cut your veggies and wrap them in a damp paper towel. Store in an airtight container or storage bag in the refrigerator.
  3. Aesthetic. When choosing the veggies to pair with the dip think about what will look the most pleasing to the eye, such as the shape in which you cut your veggie dipper and the color combinations of the veggies. 

Examples

Carrots: Whole carrots can have crackly and dirty-looking skin even when scrubbed really well. Peeling the outer layer transforms the carrot into a bright orange visual beauty. Then, think about the size you want the carrot to hold up the sauce or dip you have prepared. Be sure to allow for a good surface area to do so. Last, cut the carrot into 3” long and 0.5inch wide sticks. Not into all the prep? Baby carrots for the win. 

Celery: Celery requires little prep work. Just wash, and slice. Celery naturally has a lovely spoon-like shape, perfect for dipping! Plus celery and carrots look beautiful paired together. 

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Franks Red Hot Buffalo Chicken Dip

Sarah Harper MS, RD, LDN
This Franks Red Hot Buffalo Chicken Dip recipe is hot, creamy, and spicy. Enjoy it with chips, carrots and celery sticks. This is the perfect dip to enjoy during any sporting event.
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Course Appetizer
Cuisine American
Servings 10 servings
Calories 394 kcal

Equipment

  • Sauce Pan
  • Quart Baking Dish
  • rubber spatula

Ingredients
  

  • 1 lbs chicken thighs, shredded
  • 2 stalks celery, diced
  • 1/2 onion, diced
  • 1 tbsp butter
  • 3/4 cup Franks Red Hot Buffalo Sauce
  • 8 oz cream cheese
  • 1 Bottle ranch
  • 2 oz cheddar cheese, shredded
  • 2 oz blue cheese crumbles
  • 2 green onions, diced

Instructions
 

Cook the Chicken

  • If you haven't already, cook the chicken. You can boil, bake, or grill chicken breasts until they're fully cooked until the internal temperature reaches 165°F. Then shred or dice them. Alternatively, you can use rotisserie chicken for convenience. 
  • Note - This step can be done 1-2 days in advance. 

Preheat the Oven

  • Preheat your oven to 350°F.
  • In a large pot, sauté diced onion and celery with 1tbsp butter for 5 minutes. 

Prepare the Cream Cheese Mixture

  • Once the veggies finish sautéing, combine the cream cheese, ranch dressing, and buffalo sauce. Stir until well combined and smooth.

Add the Chicken

  • Add the cooked chicken to the bowl and mix until the chicken is evenly coated with the cream cheese mixture.

Transfer to a Baking Dish

  • Transfer the mixture to a baking dish, spreading it out evenly.

Sprinkle Cheese

  • Sprinkle the cheddar and blue cheese on top of the dip.

Bake and Cool

  • Bake in the preheated oven for about 20-25 minutes, or until the dip is hot and bubbly and the cheese on top is melted and lightly golden brown.
    Once done, remove the dip from the oven and let it cool for a few minutes before serving.

Garnish and Serve

  • If desired, garnish with chopped green onions, more blue cheese crumbles, or a drizzle of ranch dressing before serving.
  • Serve the buffalo chicken dip warm with tortilla chips, celery sticks, or carrot sticks for dipping. Enjoy!

Notes

Serve with carrot and celery sticks, tortilla chips, and/or crackers. 

Nutrition

Calories: 394kcalCarbohydrates: 5gProtein: 13gFat: 35gSaturated Fat: 11gPolyunsaturated Fat: 13gMonounsaturated Fat: 8gTrans Fat: 0.1gCholesterol: 91mgSodium: 1208mgPotassium: 226mgFiber: 0.3gSugar: 4gVitamin A: 528IUVitamin C: 1mgCalcium: 116mgIron: 1mg
Keyword cheese, dip, low carb
Tried this recipe?Let us know how it was!
10+ Quick and Easy Flexitarian Veggie Packed Recipes

10+ Quick and Easy Flexitarian Veggie Packed Recipes

10+ Veggie Packed Flexitarian Recipes

Are you looking for easy and healthy recipes that are loaded with veggies? Here is my collection of veggie packed recipes that are flexitarian, tasty, and healthy. These dishes include appetizers, sides, salads, soups, and entrees! 

As a flexitarian, following a plant-centered diet is a lifestyle that allows for flexibility in occasional meat consumption. These dishes are full of fiber and protein, essential components of a balanced diet. Consuming adequate amounts of both fiber and protein can support digestive health, promote muscle growth and repair, and contribute to satiety. 

13 Veggie Packed Flexitarian Recipes

Below are 13 recipes that will boost your vegetable intake and enhance your diet with nutrients!

rainbow colored cowboy caviar in a white bowl with herbs as a prop to the left

01/13 Cowboy Caviar

Cowboy caviar can be eaten as an appetizer served with tortilla chips, as a side dish, or as a main meal. When eating this as my main, I’ll top it with some grilled chicken or air fryer tofu for an extra protein boost. 

Recipe: Cowboy Caviar with Lentils

close up of avocado toast with egg on a blue plate garnished with fresh herbs and white turnips

02/13 Avocado Toast with Egg

One of my favorite weekend meals is Avocado Toast! The avocado has healthy fats which can help lower cholesterol levels. Plus, ½ an avocado has a whopping 5 grams of fiber! Paired with a couple of eggs and some whole-grain bread you have a filling and nutritious breakfast, brunch, or really any meal!

Recipe: Avocado Toast with Egg

A large black bean burger patty laid overtop a spinach salad with cucumbers, shallots, and sliced cherry tomatoes.

03/13 Jacob’s Black Bean Burger Salad

Black bean burgers are an excellent source of fiber and protein. Pair that with a refreshing salad and you have a veggie-packed and delicious meal. 

Recipe: Jacob’s Black Bean Burger Salad

Butternut Squash Farro with crispy sage in a stoneware bowl

04/13 Spicy Butternut Squash Farro Risotto

One of my favorite ways to enjoy some butternut squash is in a risotto or pasta dish. The butternut squash is subtly sweet, nutty, and creamy. This dish is wonderful when the weather starts to turn colder and the farmer’s markets are full of butternut squash!

Recipe: Spicy Butternut Squash Farro “Risotto”

Hand sprinkling walnuts over salad with bright red beets and a creamy walnut dressing

05/13 Layered Arugula and Spinach Salad with Smoked Trout

This salad has layers of veggies and flavor. I top it off with some smoked fish like trout, sablefish, or salmon for added flavor and protein. 

Recipe: Layered Arugula and Spinach Salad with Smoked Trout

Noodle pull of oyster mushroom stir-fry noodles with black chopsticks

06/13 Vegan Yakisoba Noodles

I love a good plant-based noodle dish. I use protein pasta like Barilla Protein Spaghetti for added protein and fiber. 

Recipe: Noodles with Spicy Tahini Stir Fry Sauce

Southwest-Quinoa-Bowl-and-vinaigrette

07/13 Southwest Quinoa Salad

Quinoa is a super grain containing all 9 essential amino acids making it a complete protein. Quinoa Salads and grain bowls are a valuable addition to a balanced diet. 

Recipe: Southwest Quinoa Bowl

Golden Brown Air Fryer Frozen Brussels Sprouts in a white dish. One brussels sprout is being dipped in a creamy white horseradish aioli.

08/13 Air Fryer Frozen Brussel Sprouts

I like Air Fryer Frozen Brussel Sprouts as an appetizer or side dish. I especially love this dish around the Holiday Season. It frees up oven space but using the air fryer and it is ready in under 30 minutes!

Recipe: Air Fryer Frozen Brussels Sprouts with Horseradish Aioli

Creamy Panera Mexican Street Corn Soup top down image with spoon and a lime garnish with a sprinkling of fresh cilantro

09/13 Corn Chowder Inspired by Mexican Street Corn Soup

One of my most popular recipes on this blog is my Corn Chowder Inspired by Mexican Street Corn. It is sweet, spicy, creamy, and 100% plant-based!

Recipe: Copycat Panera Mexican Street Corn Soup

Vegan Vegetable Chili with tortilla chips to the right of the bowl. Toppings include vegan sour cream, cheese, orange bell peppers, and green onions.

10/13 Vegetable Chili with Cauliflower Rice

I like to use cauliflower rice in my bean-filled vegetable chilis. Every time I bring this dish to a potluck it is mistaken for a meat-based chili! The cauliflower mimics the texture of the ground beef. 

Recipe: Secret Ingredient Vegan Vegetable Chili

Easy-Bake-Tofu-Grain-Bowl

11/13 Greens and Ancient Grains Bowls

You can use whatever ancient grains you like in this dish. From quinoa to amaranth to farro pick your grain and enjoy. I like to make a batch of ancient grains as a meal prep then I can enjoy grain bowls for lunch all week long. 

Recipe: Greens and Ancient Grain Bowl

arugula and cottage cheese salad over sliced tomatoes with a balsamic vinaigrette to the top left hand corner of the image

12/13 Arugula Salad with Cottage Cheese

Another popular recipe on The Addy Bean is my Arugula Salad with Cottage Cheese. This salad has fresh arugula, juicy tomatoes, and creamy cottage cheese. This salad is best eaten during tomato season when the farmers market is spilling out with fresh garden tomatoes!

Recipe: Arugula and Cottage Cheese Salad with Sliced Tomatoes

three bowls - a big pot of butter bean curry, a black bowl with a single serving of butter bean curry, and a small yellow bowl with herbs.

13/13 Butter Bean Curry with Lentils

This Butter Bean Curry uses two types of legumes. First, you cook the lentils in the crushed tomatoes and veggie broth. Then you mix in big creamy butter beans during the last steps of cooking. Top this with fresh lime, creamy coconut milk or yogurt, and fresh herbs for a warm and cozy curry dish. 

Recipe: Butter Bean Curry with Lentils

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Easy Spinach Strawberry Goat Cheese Salad

Spinach Strawberry Goat Cheese Salad 

It’s almost Strawberry Season, one of my favorite times of the year. Strawberries can be eaten any time of the day because they are just too good to limit to breakfast and dessert. Moreover, this Spinach Strawberry Goat Cheese Salad is one epically delicious way to incorporate this springtime fruit. In Oregon, fresh strawberries are ripe in May and June! The season is quick so grab them while you can!

Why You Will Love Making This Recipe

This recipe is healthy, easy, and ready in under 15 minutes. It makes for an excellent side salad or make it a meal with some additional protein like baked tofu, roasted chickpeas, smoked fish, or grilled shrimp!

 

Spinach Strawberry Salad in a large blue serving bowl

Spinach Strawberry Salad Ingredients

Strawberries: Strawberries are the ingredient that makes this salad stand out. I recommend using local strawberries for optimal strawberry flavor.

Baby Spinach: Spinach is the base leafy green of this salad recipe. You could swap this ingredient out for Romain, Butter Lettuce, or a combination of lettuces. 

Cucumber: Cucumber is one of my favorite veggies to include in a salad. The flavor is subtle and refreshing and the texture is crisp and hydrating. 

Goat Cheese: Creamy and delicious

Nuts: I chose pine nuts but other nuts that would work are sliced almonds, shelled pistachios, walnuts, or candied pecans.

Dressing: I used a balsamic vinegar-based vinaigrette in this Strawberry Spinach Salad recipe. Other dressing possibilities include champagne vinaigrette or poppy seed dressing. 

Herbs: Such as basil, dill, parsley, mint. 

Salt and Freshly Ground Pepper

I love to use my basil balsamic vinaigrette for this salad. Be sure to use a flavorful olive oil for extra flavor and depth. 

Red Strawberries in a stone colored bowl

Step – By – Step Instructions

Make the Balsamic Vinaigrette Dressing:

  • In a small mixing bowl or a glass jar with a lid, combine the balsamic vinegar, extra virgin olive oil, honey or maple syrup (if using), Dijon mustard, and minced garlic (if using).
  • Whisk the ingredients together until well combined, or if using a jar, tightly close the lid and shake vigorously until the ingredients are emulsified.
  • Season the dressing with salt and freshly ground black pepper to taste. Adjust the sweetness and acidity by adding more honey/maple syrup or balsamic vinegar if desired.

Combine Salad Ingredients:

  • In a large salad bowl, combine the spinach leaves, herbs, sliced strawberries, cucumber and crumbled goat cheese.
  • Add the nuts, if using, to the salad bowl.

Dress the Salad:

  • Drizzle the homemade balsamic vinaigrette dressing over the salad. Start with a smaller amount and add more to taste if needed.

Toss Gently:

  • Toss the salad gently to coat the ingredients evenly with the dressing.

Serve:

  • Serve the salad immediately.

Spinach Strawberry Salad on a plate with a large blue serving bowl with salad behind it

Pairings and Compliments

Protein Pairing

To make this meal a bit more filling add some more protein! I like to add leftover grilled chicken or shrimp from a previous meal. Looking to add more plant-based protein? Try adding some marinated tofu, or roasted chickpeas. YUM.

Other Compliments

Serve this dish with a cup of soup or fresh-baked bread from your favorite local bakery! Another way to dish up this recipe is as a side dish. This salad compliments some organic sweet Italian sausage or grass-fed beef burgers. Additionally, this recipe would be wonderfully enjoyed at a Mother’s Day Brunch or Memorial Day BBQ! And lastly, this Strawberry Spinach Salad is a nutritious and delicious addition to any event or cookout.

Easy-Bake-Tofu-Array-closeup

Sharper Nutrition Fix: Iron

Cool Science: Iron Absorption Strawberries and Spinach

A topic we don’t normally think much about is Nutrient Absorption. In order for our bodies to utilize the nutrients in the food we eat, it must first be absorbed. Some foods do a better job of providing bioavailable nutrients than others; one example of this is Iron. There are two types of Iron that we consume in our diets, heme iron and non-heme iron.

  • Heme iron is easily absorbed in the body and found in foods like red meat.
  • Non-heme Iron is not as readily absorbed and is found in foods like dark leafy greens, like spinach. 

For individuals who eat completely plant-based or mostly plant-based, one of the best ways to ensure adequate iron levels is to consume Vitamin C with iron-rich foods. Consuming foods high in Vitamin C, like fruits (aka strawberries) and vegetables, has been shown to improve the absorption of non-heme iron in the body.

Why Care About Iron

Iron plays an important role in many vital bodily functions. Below are just a few. 

  • Iron benefits immunity
  • Improvements in Athletic Performance
  • Iron benefits energy and alertness

Something To Note

This Strawberry Spinach Salad Recipe could be a super salad for iron absorption. However, there are other factors that might inhibit iron absorption. If you are struggling with Iron Deficiency or Iron Deficiency Anemia, I recommend working 1:1 with a Registered Dietitian.

Spinach Strawberry Salad being served on a plate

Like this recipe?! Here are some other salad recipes you may enjoy!

Jacob’s Black Bean Burger Salad

Layered Arugula and Spinach Salad with Smoked Trout

Arugula and Cottage Cheese Salad with Sliced Tomatoes

 

Spinach Strawberry Salad in a large blue serving bowl

Spinach Strawberry Goat Cheese Salad

Sarah Harper MS, RD, LDN
This Spinach Strawberry Goat Cheese Salad recipe is perfect for strawberry season!
Prep Time 15 minutes
Total Time 15 minutes
Course Appetizer, Main Course, Salad, Side Dish
Cuisine American
Servings 4 Servings
Calories 388 kcal

Equipment

  • 1 large salad bowl
  • 1 16oz mason Jar with lid
  • 1 tongs or mixing utensils

Ingredients
  

Salad

  • 3-4 handfuls fresh spinach
  • 1 cup strawberries, sliced
  • 1 cup sliced cucumbers
  • cup crumbled goat cheese
  • ¼ cup pine nuts
  • A handful of fresh herbs per eaters preference basil, parsley, dill, mint etc

Vinaigrette Dressing

  • ½ cup olive oil
  • cup balsamic vinegar
  • 2 tbsp fresh lemon juice optional
  • 1 tsp kosher salt or to taste
  • ½ tsp fresh cracked pepper
  • 1/4 cup basil, chopped or julienned

Instructions
 

Make the Balsamic Vinaigrette Dressing

  • In a small mixing bowl or a glass jar with a lid, combine the balsamic vinegar, extra virgin olive oil, honey or maple syrup (if using), Dijon mustard, and minced garlic (if using).
  • Whisk the ingredients together until well combined, or if using a jar, tightly close the lid and shake vigorously until the ingredients are emulsified.
  • Season the dressing with salt and freshly ground black pepper to taste. Adjust the sweetness and acidity by adding more honey/maple syrup or balsamic vinegar if desired.

Combine Salad Ingredients

  • In a large salad bowl, combine the spinach leaves, herbs, sliced strawberries, cucumber and crumbled goat cheese.
  • Add the nuts, if using, to the salad bowl.

Dress the Salad

  • Drizzle the homemade balsamic vinaigrette dressing over the salad. Start with a smaller amount and add more to taste if needed.

Toss Gently

  • Toss the salad gently to coat the ingredients evenly with the dressing.

Serve

  • Serve the salad immediately.

Nutrition

Calories: 388kcalCarbohydrates: 10gProtein: 6gFat: 37gSaturated Fat: 7gPolyunsaturated Fat: 6gMonounsaturated Fat: 22gCholesterol: 9mgSodium: 676mgPotassium: 325mgFiber: 2gSugar: 6gVitamin A: 2419IUVitamin C: 32mgCalcium: 72mgIron: 2mg
Keyword balsamic, goat cheese, nuts, salad, spinach, strawberry
Tried this recipe?Let us know how it was!